It is not unusual to see students yawning in class or joking about getting by on only four hours of sleep. For many high school students, an irregular sleep schedule has become the norm. However, what seems like a harmless habit can lead to serious consequences for both academic performance and emotional well-being, according to the Nationwide Children’s Hospital.
Teenagers are biologically made to sleep later at night due to changes in their circadian rhythm. Your circadian rhythm is your body’s natural clock. It tells your body when to sleep and to wake up, according to the Cleveland Clinic. When you are a teenager, there is a sleep phase delay, which is a change in the circadian rhythm. When you are younger, you have an earlier bedtime, but as you grow, you may not feel tired till later, according to the Cleveland Clinic. However, you still need nine to ten hours of sleep due to this shift combined with more homework, extracurricular activities and part-time jobs, students get a lot less than the required hours of sleep,according to the Nationwide Children’s Hospital.
A lack of sleep directly affects the brain’s ability to function properly. Sleep plays an important role in moving memory from being temporary into more permanent, meaning the brain processes and stores information learned while sleeping. When students do not get enough rest, it becomes harder to retain information, concentrate in class, and perform well on tests. This can lead to lower grades, even for students who study a lot, according to the Sleep Foundation.
Alongside affecting students’ academics, sleep deprivation also strongly impacts mood. Students who are consistently tired are more likely to feel stressed and emotionally overwhelmed. Small problems can feel much bigger when your brain is tired, increasing anxiety and frustration. Over time, sleep deprivation leads to a higher risk of depression and burnout, particularly with teenagers who already face academic and social pressures, as stated by the sleep Foundation.
Additionally, Technology plays a major role in disrupting sleep schedules. Electronic devices like phones and laptops emit blue light, which suppresses melatonin, the hormone that signals the body to sleep, according to the Sleep Foundation. Many students tend to finish assignments later at night or even scroll on their phones, affecting their sleep schedules.
While it might seem hard to change, small changes can make a difference. Creating a consistent sleep schedule, limiting screen use before sleeping, and prioritizing rest can help improve both grades and mood, according to the Nationwide Children’s Hospital. Sleep is not a luxury or a reward; it is a necessity for your body to function.
As students push themselves to succeed, sleep is often the first thing sacrificed. However, without enough sleep, academic performance and emotional health suffer. Understanding the importance of sleep may be one of the most effective steps students can take toward long-term success.
