We’ve all been victims of the “I’ll go to bed in 10 minutes”, and then end up doom scrolling for hours, or realizing we have unfinished homework, or random side quests to complete. But at what cost is all of this? At the cost of sleep!! The most important factor in focus, learning, development, and athletic performance. Now, I’m not sure if I’ll be able to convince you to get more sleep, but I can sure try!

Sleep is essential for learning. When you sleep, your brain is able to process all the information that you learned throughout the day and sort it. So for example, if you have been studying for a test all day and finally go to sleep, your brain will sort out that information and help you better retain and understand it. However, if you stay up too late studying and don’t get enough sleep before your test tomorrow, your brain will be a mess and most of the information that you have spent long nights studying will be lost in your brain’s chaos. I’m not saying to completely skip studying and just sleep all day, but it is important to have balance between the two. This also avoids burnout and fatigue.

Concentration inside and outside the classroom is also affected greatly by sleep. A student who got 8 hours of sleep will be able to more closely follow what the teacher is saying, remember more, and overall comprehend the material better. Meanwhile, a student on 3 hours of sleep will be zoning out, not paying attention, and maybe even falling asleep in class. And no, drinking 3 Bubblrs a day does not equal a full night of rest. 

Lack of sleep is also associated with depression. When you don’t sleep, it impairs your brain’s ability to process emotions, which may affect neurotransmitters such as serotonin and dopamine, leading to unstable moods. Lack of sleep can also lead to increased cortisol and other stress hormones. Therefore, better sleep can lead to improved mental health as well. 

For athletes, sleep is even more important. If you are an athlete, especially one in a sport that requires high exertion levels, you should be getting more sleep than an average high school student. Maybe around 1-2 extra hours, if possible. This proper rest allows your muscles to recover, preventing injury and allowing for recovery, thus improvement in your sport. Efficient sleep also gives you the energy necessary to work hard and stay focused!

I know for many students it’s hard to get enough sleep with their busy schedule, but there are a few things you can do to at least get a little bit extra. You can try and get a head start on your homework and studying at school, during a study hall or lunch period, or directly after school. Even if you have sports, you can try and get some done in between school and sports. If your phone is the problem, then you can leave it in a separate room, set a time limit, or just establish some strong discipline and tell yourself, “I’m going to sleep in 5 minutes” and actually mean it. Additionally, you can prepare everything you need for the morning, such as clothes, lunch, school materials, the night before, so that in the morning, you can get ready quickly and efficiently, even after sleeping in. 

Whatever your preferred bedtime routine may be, it is essential to prioritize sleep to some extent. Set up a good routine that works for you, and stick to it! The changes in your life may surprise you.