Got sleep?
Beep, beep, beep. Six o'clock in the morning your alarm goes off starting your day. You stumble onto the bus and arrive at school yawning. A few periods pass by and finally you are alert. Does this sound familiar? For many students this is an everyday reality. Sleep deprivation is a serious issue in today's society.
According to the National Sleep Foundation, the estimated hours of sleep a teenager should receive every night is nine to nine and a half hours. Meaning if you wake up at six every morning you should be going to sleep by nine every night. It might seem like no big deal if you stay up to eleven and finish studying or talk to a friend. But it has a much bigger effect. As a young child your internal clock urges you to fall asleep around eight or nine at night. But, with the hormonal changes of puberty your clock changes. Now, your internal clock says to fall asleep around eleven pm or later. Naturally teenagers are able to stay up late, but add that to waking up early for school and now they are running on seven hours of sleep or less. That's two hours less than the necessary amount.
The amounts of homework students are receiving and after school activities create a roadblock for falling asleep at a healthy time. Some nights falling asleep at the recommended time is not an option. But, there are some ways to fall asleep faster on those late nights. Firstly, make sure your room is a "sleep haven". Meaning, a quiet, dark, comfortable place you can sleep in peace. Secondly, try to have a regular sleep pattern. Don't go to bed at random times if possible. Do the same thing in the morning as well. Wake up at an established time. Next, don't do any activities that will make your body work hard before bed. For example, don't exercise or eat right before sleep. Try to keep nighttime activities calming. Finally, make sleep a priority. Don't try to push your limits. If your body is giving you signs of fatigue don't ignore it.
Sleep deprivation is a major health violation we place upon our selves. If you are waking up as a zombie every morning you need to make a change your sleep schedule. If not, you will risk long term health problems like heart problems and high blood pressure. Take it upon yourself to wake up as your best self.
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activities create a roadblock for falling asleep at a healthy time. Some nights falling asleep at the recommended time is not an option. But, there are some ways to fall asleep faster on those late nights.
Strategies that can help:
• Make sure your room is a "sleep haven" (i.e. a quiet, dark, comfortable place you can sleep in peace).
• Try to have a regular sleep pattern. Don't go to bed at random times if possible. Do the same thing in the morning as well. Wake up at an established time.
• Don't do any activities that will make your body work hard before bed. For example, don't exercise or eat right before sleep. Try to keep nighttime activities calming.
• Make sleep a priority. Don't try to push your limits. If your body is giving you signs of fatigue don't ignore it.
Sleep deprivation is a major health violation we place upon our selves. If you are waking up as a zombie every morning you need to make a change in your sleep schedule. If not, you will risk long term health issues like heart problems and high blood pressure. Take it upon yourself to wake up as your best self.
-Fiona C.