Sleep Deprivation 101

I want to talk to you about the risks of sleep deprivation, as well as some possible solutions. Sleeping is something we’re all familiar with, but take for granted and underestimate just how important it is to our overall physical, mental, and emotional well-being. It's very well known that 8 hours is the recommended amount of sleep per night, but did you know that 8 is actually the lower end of the range given by the CDC? According to the Centers for Disease Control & Prevention, teens from 13-18 need somewhere from 8 to 10 hours of sleep every night, but how many of us actually sleep as much as we should?

I surveyed 40 Heritage students and here is what they say… (data) From this graph, you can see that a majority of them sleep, on average, 6 hours every night, which is 2 hours less than the minimum suggested amount of sleep. There are even some students sleeping as little as 3 or 4 hours a night. Furthermore, only 3 out of the 40 surveyed students say that they sleep the recommended 8 hours, that’s 7.5% of the whole group. All of this just goes to show that a majority of us don’t sleep nearly as enough as we should. 

Let’s start by understanding just why sleep is so important. Sleeping isn’t just a period of rest, it’s an active process that plays a vital role in many of our body’s functions. Though WE may be sleeping, our bodies are awake and actively repairing our tissues, strengthening our immune system, and solidifying our memories. Without enough sleep, these processes are disrupted, and can result in various negative effects.

While some consequences of inadequate sleep may be short-term and obvious, others are long-term and far more alarming. Chronic sleep deprivation has been linked to a range of serious health problems, including obesity, diabetes, cardiovascular disease, and even a shortened lifespan. When we don’t get enough sleep, our bodies produce more stress hormones like cortisol, which can increase blood pressure and contribute to heart disease. In addition, lack of sleep can also severely impact our mental health, as it’s associated with increased risk of depression, anxiety, and many other mood disorders. Sleep deprivation affects the brain’s ability to regulate emotions, leading to increased irritability and stress. The most important of them all that we have to consider as highschool students is the effects of insufficient sleep on our cognitive abilities. Sleep is crucial for all of our cognitive functions, including attention, learning, and memory. When we reduce the amount of sleep we get, our ability to think clearly, make decisions, and retain information is significantly impaired, which can affect our performance at school and the grades we get.

Why would anyone choose to be sleep-deprived, knowing all these risks involved with sleep deprivation? Well, for a majority of us, it’s not a choice. Sleep deprivation is especially prevalent among high school students because of the early school start times, heavy homework loads, and multitude of extracurriculars we’re all involved in. However, despite these external factors, there are still several strategies we can implement to improve our sleep quality and overall well-being, starting with the prioritization of sleep. We need to recognize the importance of sleep and make it a priority over school. This might mean making tough choices on how we spend our time, cutting down on late-night social media use, or limiting the amount of extracurricular activities we’re a part of. Additionally, learning how to manage our homework and study time effectively is fundamental to achieving a balance between school and sleep. Break homework into manageable chunks, set specific times for studying, and start assignments early to avoid late-night cramming sessions. I also utilize popular techniques such as Pomodoro technique to stay focused and avoid burnout. Moreover, creating a consistent sleep schedule is another possible approach to increasing the quality and quantity of sleep we get, as it helps regulate our body’s internal clock, making it easier for us to fall asleep and wake up naturally. Yet another tactic we can employ is petitioning for schools to start later, which may present some challenges, but it has been successfully implemented by some schools across the U.S..

As a final point, sleep deprivation is a serious threat to our health and well-being, particularly for high school students managing academics and extracurricular activities. By recognizing the dangers and adopting practical solutions, we can enhance our sleep habits and lead more balanced school lives. It's important to remember that a good night's sleep is essential, not just a luxury.