Snooze for Success: How Sleep Supercharges Your Brain
Source: Getty Images (Alina Kotliar)
Have you ever stayed up late cramming for a test or binging one more episode of your favorite TV show, only to instantly regret it the next morning? Don’t worry, we’ve all been there. Many young people believe cutting back on sleep gives them more time to study, scroll, or hang out with their friends. But here’s the truth: sleep is your brain’s fuel. Without it, your brain simply can’t function at full capacity, impacting your performance and energy when you need it most. This article aims to inform you on the benefits of getting those 8 hours of sleep and how to maximize the perks that come with a full-rested body.
1. The Dangers of Sleepless Nights
Most of us stay up to have some ‘bonus time’ to ourselves after a long day or finally get to the tasks we’ve been procrastinating. Unfortunately, this time you take away from rest leaves your body and mind to pay the price. Most teens need 8-10 hours of sleep to function at their best, but this is far from the case for most students. Due to the changing hormones during these vital years, the body's circadian rhythm is reset, telling adolescents to fall asleep later and wake up later. Unfortunately, due to busy school schedules, most kids cannot afford this luxury, leading to an overall lack of sleep. Sleep deprivation is not regulated by the average body, especially in children and adolescents, leaving many young individuals with long-term mental and physical disorders. One study found that teens who don’t sleep enough feel anxious, stressed, and depressed. Individuals lacking sleep at such a young age often are riddled by immunity issues, heart and weight disorders, and emotional distress. The lack of sleep is a major cause towards unhealthy habits and impulse control. In fact, research by Dr. Carskadon shows that sleep-deprived teens are far more likely to use stimulants like caffeine, alcohol, and nicotine to get through the day. These teenagers are more likely to put themselves in dangerous situations, such as reckless driving, emotional breakdowns, and injury. Professionals urge youth today to honor their well-being by getting their sleep schedule back on track to avoid the lasting damage left by sleep deprivation.
2. Why Do We Need Sleep?
It is difficult to prioritize sleep, especially for children and young adults while they balance their schedules with school, extracurriculars, and a social life. But I think most would make a better effort to get their 10 hours of rest if they heard the benefits that come with it. Sleep allows your body to recharge after an overstimulating day. Sleep is vital for memories to consolidate and be stored, your muscles to repair and recover, and your metabolism to be regulated. In the long run, these benefits allow you to maintain good physical and mental health. Sleep is often something we compromise to fit our other priorities into our schedules, but we fail to realize that prioritizing sleep would be the best way to improve our welfare and overall quality of life.
3. Academic Benefits of Sleep
A common excuse for staying up late among students is to complete homework after a busy day of school and extracurriculars. However, sleep may be the missing puzzle piece that children and teens need to give them that extra push towards academic success. Students who don’t get enough sleep often struggle with concentration, fatigue during class, problem-solving, and information retention. Studies show sleep is essential for cognitive function and for physical and mental health, meaning students facing decreased energy levels are more susceptible to physical and emotional illness, preventing them from fully engaging in school activities. Most parents advise their children to get a good night’s sleep before a big test or presentation, and they are right! Up to 24% of teenage students have reported that their grades dropped because of sleepiness. The effects of restless nights are directly reflected the next day at school. Teens are infamously known for their angst on school mornings, leading to sleeping in class or failing to retain any learning throughout the day which impacts their academic performance. The benefits of getting a good night's sleep might just be what most of us need to start off a fresh year. Good sleep allows students to pay better attention in school, boost their creative thinking skills, fight sickness, and maintain healthy relationships with an uplifting mood. So maybe next time you're planning on pulling an all-nighter to study for a big test, think about the consequences you're going to face the next morning.
4. How to Get That Sleep Schedule Back on Track
After reading this article, you might realize you probably need more sleep. Don’t worry, it’s not too late to get that sleep schedule back on track! Just like any other part of your daily lifestyle, there are habits and tips you can focus on to make sure your body is fully rested. This process of creating sleep habits is referred to as having healthy sleep hygiene. The best way to start is to create a healthy sleep schedule you can maintain. This consistent routine is great for your body’s circadian rhythm and helps you have a natural alarm clock. You will probably have a hard time adjusting to this new routine, so it's important to have some time to wind down. Around bedtime, studies by Harvard Publisher Pace-Schott recommend avoiding caffeine, electronics, or food as your body is stimulated and your brain cannot relax. Throughout the day, engage in physical exercise and limit using your bed until it’s time to wind down. This change will be difficult, but participating in these steps to prioritize healthy sleep hygiene will help you get a good night’s sleep.
Don’t think of sleep as wasting time; think of it as a recharge station for your brain to work at full capacity. Sleep is a very powerful tool to help you become the best version of yourself at school, with friends, and with family. The benefits are endless, and you can obtain all of the advantages by simply closing your eyes! So next time you're tempted to stay up late scrolling, playing games, talking with friends, or cramming for a test, think about the consequences you will face the next morning. With a good night’s rest, you will wake up feeling refreshed, restored, and ready to crush the day!