As the school year progresses and workloads begin to stack up, shuteye becomes less and less of a priority for students. Individuals in every grade pull all-nighters writing college essays, cramming for upcoming exams, and finishing projects. But sleep is vital for human function, especially in the case of teenagers’ developing brains. Without a consistent and sufficient amount of sleep every night, the body and mind can get out of whack.
Physically speaking, drowsiness is an unmistakable result of sleep deficiency. Out of the ten students interviewed across all grades at Haldane High School, nine reported exhaustion before and during school. Sophomore Dessa Bellamy Tarantino declared she feels “like a grouchy raccoon” in the morning.
According to the American Academy of Sleep Medicine, eight to ten hours of sleep each night is recommended for teenagers. Given that the seven hours of sleep per night was the average reported among Haldane interviewees, it is no surprise that they regularly feel tired. This lower-than-recommended number of sleep hours is on par with the national average for teenagers.
AP Psychology teacher Brian Ogden, who teaches a unit on sleep deprivation in his class, noted, “Lack of sleep can cause [teenagers] to be clumsy, absent- minded and lethargic, with slower reaction times.” With these side effects in mind, participation and performance in school can be seriously affected when students aren’t meeting a minimum of eight hours of sleep.
Obviously no one wants this, so how do students fix a twisted sleep schedule? It all depends on why they aren’t sleeping at an appropriate time. A number of reasons could be impacting their inability to get in bed earlier or drift off to sleep.
Biologically speaking, teenagers naturally release melatonin (the sleeping hormone) at later times than children or adults, making it more difficult for them to fall asleep earlier.
According to the Mayo Clinic News Network, melatonin levels in teens don’t rise until 10:30 or 11 pm, causing them to stay awake later at night. However, ideal morning rise times are cut short by early school start times, leaving them with less than the eight to ten recommended hours.
Haldane social worker Scott Many suggested that another reason teenagers aren’t getting enough sleep is due to the use of screens right before bed. When your brain is exposed to blue light from devices, such as a phone or computer, the natural release of melatonin from prolonged darkness is stunted. Many explained, “The constant stream of blue light into the brain stimulates dopamine-releasing neurons that make it harder to go to sleep.” The fact that the majority of homework is now online only feeds into this sleep deprivation pandemic.
In some cases, teens may find themselves unable to fall asleep even without blue light or biochemical influence. Stress, lack of exercise during the day, or even the environment, can affect sleep schedules without teens even realizing it.
On the other hand, there are environmental factors that cause the opposite of sleep deprivation: too much sleep. With temperatures dropping, and daylight becoming increasingly precious, some students may struggle with seasonal depression.
“Not being able to participate in outdoor activities or not getting enough sunlight has a tangible effect on sleeping habits,” said Many. With increased melatonin levels, those who aren’t getting outside enough may find themselves feeling constantly tired. The most common side effects of oversleeping are fatigue, headaches, and loss of focus during class.
For the ten Haldane High School students interviewed, only two believed they got enough sleep every night. Junior Sofia Kelly mentioned she either feels “extremely tired or way too energetic”, which is a common ‘opposite-effect’ of sleep deprivation. So how can Haldane students improve their sleep?
“Look at some changes that you can make to your life: healthier eating, consistent exercise, getting outside more,” suggested Mr. Many. “Not everybody has to participate in intense sports… getting exercise could just be a 20 minute walk with friends or connecting with others.”
In addition, limiting screen use before bed and keeping any potential digital distractions out of the bedroom will greatly improve the ability to fall asleep quicker and eliminate any blue light temptation at night.
Students are often prevented from going to sleep at a reasonable hour by a hefty stack of homework greeting them before bed every night. Especially when days are busy with sports, theatre, or other after-school activities, finding time during the day to get homework done can be tricky. Students in this situation may need to re-examine their time management skills. Students who have tried everything to get work done earlier and still find it pushing into their bedtime should try to have a talk with a trusted adult, whether that be a guidance counselor, parent/guardian, or teacher.
Sleep should always be a teenager’s number one priority, to stay on top of school– and more importantly, to feel healthy and happy during the day. As Beyonce once said, “Having peace, happiness and healthiness is my definition of beauty. And you can’t have any of that without sleep.”
