Sleep: How Much is Enough?

Sleep can be a tricky thing for many people. Students, especially, may feel the burden of having to balance school and other social obligations on the plate. Studies show that teenagers need about 8 1/2 to 9 hours of sleep each night. But the reality is that, on average, teens manage only 7 to 7 1/4 hours of sleep. What with the responsibilities of homework, sports, and after school activities, it is no wonder that sleep is often sacrificed from the routine…

Without enough hours of rest, your body will suffer more than just looking (and feeling) tired.

So what are some of the effects of sleep deprivation? First off, too many late nights will affect your mood. You may become more irritable, moody, and cranky. Also, you can find yourself frustrated and upset more easily. Your cognitive ability will suffer. This is where staying up late studying, ironically, takes it’s toll on you. Lack of sleep will mess with your attention, decision making abilities, reaction time, and creativity – all as you’d know, are essential for a successful day at school.

So, if any of these behaviors seem familiar to you lately, try mending your sleep habits with these tips:

1) Find your sleep schedule. Regularity is key! Once you’ve established a time to sleep and a time to wake, your body will accustom to your pattern and help you fall asleep faster.

2) That being said, oversleeping on weekends disrupts your circadian system, (your body’s natural clock), and you’ll find it harder to return to it on Sunday night. Avoid sleeping and waking up too late; you’ll thank yourself later.

3) Computers, televisions, your phone, your iPad… all of these devices are best kept away from your nightstand. (And, no, it may seem it but it is not impossible.) The thing is, all of these devices have screens that project blue light. Blue light is most detrimental to your sleep because it lowers melatonin levels (a hormone which helps you feel sleepy); and it lowers melatonin much more than natural sunlight does!

4) …Caffeine. Yes, that Starbucks cup is detrimental to your health and you know it. Alright, I admit I am guilty of it myself. But it is important to know when enough is enough. Caffeine disrupts your sleep and make it increasingly difficult to fall into deep sleep.

5) Finally, if you’re feeling really beat, you may find that a short 15 – 20 minute nap can be quite beneficial and boost you right back up.

When you sleep, your body is not only using this time to grow and repair itself, but it is also recapitulating the past. Your brain takes information from the day and retains this during rest. That’s why sleep is so critical for learning and recalling information… (late night study sessions will not be as beneficial as sleeping and waking up early to study).

So, as my final note to you: remember to do your body a favor, and sleep!