For most students, school work, sports, and social lives often seem to take priority over getting a good night’s rest. Many students consider getting a few hours of sleep and pushing through the day as an achievement to be proud of, rather than a problem to be fixed. However, science proves that sleep is not an optional, expendable thing to have; it is a necessity, especially for teenagers.
Experts at John Hopkins have crafted studies on the importance of sleep, specifically in teenagers. Teenagers require more sleep than other age groups, with a recommended amount of nine to nine and a half hours of sleep per night–notably more sleep than is recommended for a 10-year-old, which is only seven to eight hours.
When 150 Bulldogs were asked how many hours of sleep they averaged per night, only 10% of students stated they received the recommended amount of nine hours of sleep or more. 42% of students even admitted to getting six or fewer hours of sleep on average per night.
Despite the proven importance of sleep, many students sacrifice sleep to stay up and finish tasks that were put off during the day.
“I definitely like getting everything done that I need to at night,” junior Phoenix Harvey said. “I get home from work late, and I’ll have lots of things I need to get done, even if it’s not school work, so it becomes a time I enjoy getting things done and doing anything somewhat productive.”
Studies have shown that sleep deprivation is incredibly common among high schoolers and can affect teens for so long that they don’t even realize they are in desperate need for more sleep. Lack of sleep over time has proven to lead to a decrease in reaction time causing car accidents and other potentially dangerous incidents.
“One of the metaphors I use is that [sleep deprivation] is like having an astigmatism,” director of chronobiology and sleep research at Bradley Hospital in Rhode Island Mary Carskadon said in an interview with Child Mind. “You don’t realize how bad your vision is until you get glasses or in this case, good sleep,’”
While staying up to finish homework may seem like the right decision in order to maintain high grades, recent studies have proven that grades on average suffer more due to poor sleep schedules. Sleep is not only about getting a certain number of hours; aiming for a consistent bedtime and sticking to it positively linked to higher academic performance.
Routines before sleep can be just as important as sleep itself. A Study from Baylor College of Medicine found that taking time before sleeping to wind down, away from screens, can help better the quality of sleep received. Consistent, quality sleep ensures teenagers minds and bodies are well rested and able to reset for the following busy day.
Despite what many people think, the time chosen to go to sleep isn’t as important as the routine itself. While many have researched the “right” time to go to sleep, studies have shown that it isn’t the time that matters, it’s the routine.
Other aspects of a daily routine will also affect the quality of sleep. It has been found that eating dinner at the same time every evening leads to more consistent, better sleep. Consistency helps bodies function better due to a circadian rhythm, which regulates sleep and serves as an internal clock. Once an internal clock gets off balance it is harder to get it back on track, which is why it is important to prioritize every aspect of daily routines.
“Last year I stayed up until 11 or 12 every night finishing homework,” sophomore Keeley Billings said. “This year I’ve been working on my time management, and I’ve realized how getting more sleep has helped me do better in school and sports.”
Improving hours of sleep does not require a complete lifestyle change. Progress can be made in small steps such as setting a consistent bedtime, limiting screen time before bed, and not waiting until 11:00 pm to start homework. Therefore, it is important to prioritize sleep especially with third quarter quickly approaching and work loads ramping up.
