QMP Education
Download The Peak Performance Sleep System
Sleep Is Your Secret Weapon
Peak Performance Sleep System
As part of our tutoring packages, we offer the Sleep Performance System to help you master your sleep. Quality sleep is essential for cognitive function and memory retention, both of which are crucial when preparing for the SAT. Our system includes an in-depth guide on improving sleep. Below are a few of the strategies we implement.
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Cool Temperature
Set your room to 68-75°F for better sleep; cooler temperatures help, and vents can adjust warmth.
Get Rid of Your Alarm Clock
Use alarms for resets or early wake-ups. Natural waking prevents sluggishness and reveals true sleep needs.
Get a Better Mattress
Choose a mattress that suits your sleeping position for spinal support. Try a topper or new sheets if needed.
Eliminate Ambient Light
Ambient light from electronics disrupts sleep. Use tape on devices, cover windows, or try a comfortable sleep mask.
Ambient Light
Bright white or yellow lights keep you alert. Opt for dimmer, calming lights like adjustable LED strips.
Time in Bed =/= Sleep
Lying in bed doesn’t guarantee 8 hours of sleep. Allow extra time for falling asleep to ensure rest.
Get a Better Pillow
Use a pillow that matches your sleep position for neck support. Try firmer, medium, or soft pillows accordingly.
Ear Plugs
Earplugs block noise like traffic or talking. Use the proper technique for a snug fit during sleep.
Bedtime Over Wake Time
A consistent bedtime ensures 7-9 hours of sleep. Staying up disrupts rest, causing sleep deprivation.
Exercise
Tired people sleep better, and exercise makes you tired, so exercise helps you sleep better. Simple as that!
Eliminate Blue Light
Blue light from screens disrupts sleep. Avoid electronics before bed or use filters and blue light blocking glasses.
Avoid exercise before bed time
Avoid late workouts to prevent overstimulation. Finish exercising three hours before bed to help your body relax.