“No matter how much work I do, I feel like there is always more to be done. I just feel like sleep is not an option,” says Dilay, a grade 11 Sentinel student, who says that she probably gets “an average of 5 hours of sleep every night.” School can get stressful in the lead-up to the holiday season, and many students are overwhelmed with long to-do lists as they near their final due dates before winter break. Students’ healthy sleep schedules, as a result, often tend to go out the window during these stressful times. Many of us, unfortunately, know the feeling of struggling to type out concluding sentences and review mathematical concepts as we fight to keep our eyes open for a little longer. But how common is this issue, and how is it really impacting us?
A 2006 poll by the National Sleep Foundation shows that over 87% of US teens get much less than the recommended 8-10 hours of sleep. Other studies suggest similar habits of the average Canadian high school student: they are estimated to get, on average, significantly less than the recommended amount of sleep needed (approximately 6.5 to 7.5 hours, as stated by Indra Narang, director of sleep medicine at Toronto’s Hospital for Sick Children.) These statistics make it clear that most high school students are not getting nearly enough sleep to function and learn effectively.
The negative impacts of sleep deprivation have been proven time and time again. A lack of sleep has been shown to reduce efficiency, to impact decision-making abilities, and to bring down mood, particularly in teenagers (Harvard Medical School). Additionally, sleep deprivation has also been tied to more serious psychological impacts in young people, leading to difficulty controlling their emotions and behaviour, as well as increasing their vulnerability to depression (American Psychological Association).
Many students at Sentinel are currently experiencing the detriments of insufficient sleep. Luckily, there isn’t long left before the many overtired students at Sentinel get a much-needed break. With the winter holidays fast approaching, we can now start to plan ahead: what are some of the ways that we can take care of ourselves during the holidays to better equip us for Term 2?
1. Don’t overschedule yourself!
With only two weeks of holidays, we can often feel like we need to do everything we possibly can in order to “make the most” of our free time. But there’s value in taking a break from the heavily-planned routine that we’re used to and making room for more leisure time and spontaneous activities! Consider letting yourself rest, and don’t stress about sticking to a schedule!
2. Get out in nature!
Nature walks and connecting with the outdoors in any way can be a great way to ground yourself after a stressful or overwhelming period. Consider bundling up and heading outside to enjoy the crisp air or the Christmas lights in your neighbourhood!
3. Spend time with family and friends!
Winter break is a great time to reconnect with family and friends without the added stress of upcoming assignments. Try to spend some time with your loved ones while you can!
4. Get in touch with your creative side!
Many students have passions that they don’t have the time to pursue while balancing homework and other responsibilities. Whether it be art, music, cooking, poetry, or journalling, let the holidays be an opportunity to explore the things you’re interested in!
5. Plan a sleep schedule for the upcoming term!
Evidently, the lack of sleep in high school students is a problem, and a harmful one. During the holidays, setting goals for yourself related to homework scheduling and sleep times can help to set you up for success in Term 2!
6. Get some rest!
Finally, and most importantly, try to catch up on rest! Schoolwork can get overwhelming, and taking a much-needed break from late night study sessions can help us to come into Term 2 feeling refreshed and ready to learn!
References
News Center. “Among Teens, Sleep Deprivation an Epidemic.” News Center, www.med.stanford.edu/news/all-news/2015/10/among-teens-sleep-deprivation-an-epidemic.html.
“How a Science Fair Project Helped Wake up Adults to Teen Sleep Deprivation 'Epidemic' | CBC News.” CBCnews, CBC/Radio Canada, 29 Jan. 2019, www.cbc.ca/news/health/national-sleep-deprivation-teenagers-youth-learning-1.4929842
“Consequences of Insufficient Sleep.” Consequences of Insufficient Sleep | Healthy Sleep, www.healthysleep.med.harvard.edu/healthy/matters/consequences.
Monitor on Psychology, American Psychological Association, www.apa.org/monitor/oct01/sleepteen.
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