High school students today are subject to intense pressure.  Many take rigorous academic courses, play highly competitive sports, and participate in clubs and other extracurriculars.  On top of this, students also make time for their social life, family, and other life responsibilities.  With so many pressing demands, it is hard to find the extra time necessary to get everything done.  This pushes students to succeed at the expense of sleep.

The National Sleep Foundation recommends that adolescents age 11-18 require between 8.5 and 9.5 hours of sleep per night.   I conducted a survey among 37 current SHC sophomores to compare their sleeping habits with the recommended guidelines.  The results suggest that these students get an average of around 6.5 hours of sleep per night during a green week, falling short two full hours less than the recommended amount.  Only one person who took the survey got an average of 9 hours of sleep per night, while three people indicated 8 hours a night.  During blue-white weeks, sleep duration improved to about 7.4 hours; still an hour and thirty minutes of less sleep than the suggested amount.  Of the people who took the survey, homework and studying ranked as the top reason for lack of sleep, followed by sports, socializing with friends, TV/Netflix, and theater/music/dance in that order.

As the school year comes closer to an end, the number of tests and projects skyrockets.  This generally means that the amount of sleep students get decreases and studying takes its place.  Of the people who took the survey, 70% indicated that they are more likely to stay up late to study rather than get a full night sleep the night before a test.  Only one person indicated that they would be likely to sleep more and study study less.  Nine said that they would sleep and study in moderation.

Everyone knows how horrible it feels to have to go to school or work without getting enough sleep.  But current research on sleep deprivation is able to highlight exactly how sleep deprivation affects daily life.  Suzanna Martinez, a researcher in pediatric public health at UCSF describes, “When you are asleep, your body is repairing, physically and mentally.  It’s like your brain is going back to its baseline.” This means that when a person doesn’t get enough sleep, his or her body does not get the chance to fully recover from the previous day.  In teens, this can cause limitations in memory, making it difficult to recall important information making names, dates, numbers, and homework harder to remember.  In addition, Martinez says, “If you are still tired when you wake up, it is possible that your brain is still in sleep mode.”  So although the body may be physically awake, the brain may still be in a light stage of sleep when you go to school.  Imagine trying to take a pre-cal test while your brain is still sleeping!

Besides education, sleep deprivation has also been linked to poor physical and mental health.  Martinez says that “Sleep definitely affects weight status.  People who do not get enough sleep are put at a higher obesity risk than those who do.”  Sleep deprivation is also starting to be associated with suicidal tendencies and low self esteem.

They say that old habits die hard; lack of sleep is no exception.  With so many tests, projects, performances, and games it can feel impossible to carve out any extra time for some shuteye.  But if you find yourself constantly tired or sleep deprived, the National Sleep Foundation has a few tips that are worth trying:

• Establish a bed and wake-time and stick to it, coming as close as you can on the weekends. A consistent sleep schedule will help you feel less tired since it allows your body to get in sync with its natural patterns. You will find that it’s easier to fall asleep at bedtime with this type of routine.

• Don’t eat, drink, or exercise within a few hours of your bedtime. Don’t leave your homework for the last minute. Try to avoid the TV, computer and telephone in the hour before you go to bed. Stick to quiet, calm activities, and you’ll fall asleep much more easily!

• Try keeping a diary or to-do lists. If you jot notes down before you go to sleep, you’ll be less likely to stay awake worrying or stressing.