• It does not matter what time of day you sleep.
• If you have difficulty falling asleep, it is best to stay in bed and try to fall back to sleep.
• Hitting snooze when you wake up is better than getting up when the alarm first goes off.

If you nodded along with any of these statements, you’re not alone, but believing them could be hurting your energy, focus and overall health.  These commonly held beliefs about sleep have been proven untrue in several research studies, including this article by The National Library of Medicine, which cites numerous doctors specializing in sleep and studies specific to each topic.

A lack of sleep can cause serious health problems: reduced focus, mental stress and lower physical capabilities are a few of the very common symptoms for people who do not get adequate rest. A Harvard research study shows that insufficient sleep may lead to long-term mood disorders and is linked to depression, anxiety and general mental distress, not to mention the other underlying consequences. Studies have linked insufficient sleep to weight gain, and poor sleep is associated with lower life expectancy. Alarming, yes, but these complications are easily avoidable when you prioritize sleep.

Students at GBHS and teenagers worldwide struggle to get the recommended 8-10 hours of sleep, “due in part to pubertal changes in the homeostatic and circadian regulation of sleep.” In other words, during teenage development, the body’s internal clock is set back, causing a desire to go to sleep later and wake up later. That’s where the problem arises. Students are unable to get adequate sleep if they stay up late, especially with the early start times for school. Times were recently moved back in California to address this issue. However, due to the late nights and disrupted sleep, this change is helpful but not game-changing. 

Getting a full night of quality sleep takes more than just getting to bed on time. The routine you follow in the hours before bed can make or break the entire sleep cycle. Here are some steps from experts at Johns Hopkins to ensure you catch an adequate amount of Zs.

1. Turn off electronics thirty minutes before bed.                                                                        Blue light stimulates the brain and activates the part of it used for wakefulness. If you use devices before bed, switch them to night mode to reduce blue light exposure.
2. Stop drinking caffeinated drinks six hours before bed.                                                             This tip is pretty self-explanatory; caffeine takes around six hours to leave the body. Therefore, you will only be able to achieve good sleep around six hours after you have a caffeinated beverage.
3. Maintain a clean, stress-free room.                                                                                             Try to keep a clean room, without clutter, homework or anything else that stresses you out. This way, as you are getting into bed, you won’t get worked up about anything and can just focus on getting rest.
4. Watch how long it takes you to fall asleep.                                                                                   If you aren’t falling asleep within 15-20 minutes of lying in bed, you should get up and do something like read a book or do any other activity that helps you relax.
5. Follow a sleep schedule every night before bed.                                                                        Make sure you follow a decently uniform schedule most nights. Doing the same pre-bed routine, like brushing your teeth and reading for fifteen minutes, signals to your body that it’s time to sleep.

If you follow these few simple steps, you will sleep well. This will most likely result in you feeling more energetic and focused. Stick with it, and you will avoid the future problems that arise from a chronic lack of sleep. In conclusion, more sleep means better grades, more energy for sports and less stress: things every student at GBHS could use.