Sleep Less, Score Less: Breaking the Stress–Sleep Trap
- Eric Xia
- Apr 11
- 4 min read
Late nights cramming for exams, early morning lab sessions, and the ever-present need to succeed—high school is like a never-ending marathon. For many students at Sentinel, stress has become inevitable as our homework piles up, and a good night’s sleep has become a luxury rather than a necessity. However, what many students don’t know is the extent to which these two issues are intertwined, and how improving one can greatly improve the other.
The Vicious Cycle
Stress and lack of sleep create a cycle that is hard to break. When we are stressed, our bodies release cortisol, a stress hormone that keeps us alert and makes it harder to fall asleep. We lie awake thinking about conversations, worrying about tomorrow's test, or mentally reviewing our never-ending to-do lists. When we finally do fall asleep, the sleep is not restful—we toss and turn, wake up often, or never get to the deep sleep our bodies need.
The effects come the following day. Lack of sleep makes us more emotional, less able to focus,, less productive in the very tasks we stayed up for. Our emotional control becomes impaired, and we find ourselves overwhelmed by trivial things. Before long, we find ourselves trapped in this never-ending cycle where stress leads to poor sleep and poor sleep leads to stress.
The Real Cost
The effects of sleep deprivation are more than just feeling tired. Long-term sleep deprivation in teenagers has been shown to affect the immune systems of teenagers, as well as their chances of developing depression and anxiety. Memory and learning are also affected, as well as physical health. This pattern is clearly illustrated in Figure 1, which shows academic performance, particularly in demanding subjects like math and science, declines sharply as sleep duration drops below 8 hours based on a 2025 study of Chinese adolescents. Teenagers need 8 to 10 hours per night for optimal brain function, yet early school starts and shifting sleep rhythms make it merely realistic.
Fig. 1 Academic performance with respect to sleep duration among teenagers
Furthermore, Studies have also shown that the amount of sleep that teenagers need is 8 to 10 hours per night, but 70% of high school students are not getting this amount of sleep on a regular basis, as shown in Figure 2(2015 data by ethnicity). When you take into consideration the early start times of school and the body changes that cause teenagers to sleep later, it seems like high school students are fighting an uphill battle.
Fig. 2 Percentage of high school students in the U.S sleeping less than 8 hours
Breaking Free
The good news? Small changes can make a big difference. Here are some evidence-based strategies that actually work:
Establish a wind-down routine. Your brain requires a transition period from the stresses of the day to the sleep stage. One hour before bedtime, turn off the lights, put away all electronic devices, and engage in relaxing activities such as reading, journaling, or listening to music.
Control the blue light. The blue light emitted by phones and computer screens inhibits the production of melatonin, the hormone that tells your body it's time to go to sleep. If you must use your devices before bedtime, turn on night mode or use apps that filter blue light.
Practice stress management during the day. Exercise, even just a 20-minute walk, can help lower stress hormones and improve sleep quality. Engaging in mindfulness, deep breathing, or simply chatting with friends can help work through stressors from the day before they affect your sleep.
Prioritize and set boundaries. Not all assignments need to be done to perfection, and not all opportunities should be pursued. The ability to say no and set proper expectations can alleviate the stress that keeps you up at night.
Stick to a regular sleep schedule. Going to bed and waking up at about the same time every day, even on Saturday, will help your body's internal clock stay on track. Although sleeping in on Saturday may feel great, it will only make Monday mornings worse.
Establish a sleep-conducive environment. Make sure your bedroom is cool, dark, and quiet. Your bed should be a sleep place, not a social media scrolling or studying spot.
A Call for Balance
The culture of busyness in high school often celebrates exhaustion as a badge of honor. We compare ourselves on how little sleep we got, as if operating on empty is a testament to our hard work. But the reality is that sleep is not laziness—it's necessary for the proper functioning of brains.
As students, we have more control over our sleep and stress than we think. Though we cannot get rid of all the sources of stress in our lives, we can definitely alter the way we react to them. Founded on the basis of advocating for mental health among youth, the HYA club from Sentinel urges all students to think about their own sleep patterns and stress levels. What small change can you make this week?
Your health, both mental and physical, is just as important as your grades and activities. After all, you can’t perform at your best when you’re running on empty. Breaking the stress-sleep cycle isn’t just about feeling better – it’s about building a habit that will help you long after graduation.
If you are having trouble sleeping or are feeling overwhelmed with stress, please contact our school counselors or talk to a trusted adult. You do not have to deal with this alone.
Work Referenced
Comments