The amount of sleep we receive each night has an immense impact on our health, well-being, and even academic performance.
During sleep, our body repairs and restores damaged tissue. Our immune systems release proteins called cytokines which help prevent viruses, bacteria, fungi and parasites. The brain consolidates encoded sequences of chemical connections that are required for long-term storage of information.
Many students believe that 7 hours is plenty, although studies show some highschoolers need as many as 10 hours. A way you can test how many hours you need is by taking a “Sleep Vacation.” During a 2-week period when you have a flexible schedule, select a bedtime and don’t set an alarm for the morning. Allow yourself to naturally wake up in the morning and, if done consistently, your body will gradually establish a pattern of healthy sleep.
Sleep plays a crucial role in our development from adolescence to adulthood. Achieving an inadequate amount of sleep can lead to socially avoidant tendencies. Sleep deprivation is very similar to social anxiety in terms of social symptoms. Less sleep can result in a lowered capacity to properly adapt to conflict.
Maintaining an adequate amount of sleep can seem tedious for an overscheduled teen. The majority of the day is taken up by school or work, leaving no room for downtime. Many teens crave the quiet privacy that is found after everyone has fallen asleep. This is often at the expense of sleep.
If you struggle to fall asleep, consider starting a sleep schedule. Going to bed and waking up constantly reinforces your body’s sleep cycle. On nights when you cannot fall asleep, try getting out of bed, and doing an activity that will take your mind off of whatever is preventing your sleep. Avoid consuming caffeine past 2pm. Including physical activity and a healthy diet in your daily routine promotes sleep as well.
Although obtaining enough sleep may require an immense amount of time, the repercussions of sleep deprivation threaten every aspect of our lives, so it’s important to prioritize it.