Sleep isn’t a disposable luxury, it’s a necessity that recharges our body and minds. When balancing classes, activities or time with friends, concluding the day with proper sleep resets and prepares us for the next day. Ensuring adequate breaks in what could feel like high school’s constant flow of work removes the feeling of burnout that plagues students. Understanding the science behind sleep can help with taking advantage of not-so-clear processes such as the circadian rhythm or REM sleep.
Sleep begins with a two part system, the circadian rhythm and the sleep drive. The circadian rhythm is a natural 24-hour clock controlled by light and darkness, especially the sun, but the blue light emitting from screens too. In the morning, blue light from the sun or a screen signals the brain to reduce melatonin, the hormone that makes people sleepy, helping them wake up and feel alert. At night, dim lights and darkness cue the body to produce more melatonin and fall asleep. The sleep drive is a pressure that builds the longer someone stays awake; the longer someone is awake, the stronger the urge to sleep becomes. It tends to peak in the middle of the night and dip in the afternoon, which is why after school naps feel so tempting.
During sleep, your brain cycles through stages. Non-rapid eye movement (NREM) includes light to deep sleep which helps repair tissues, strengthen the immune system and promote growth. Rapid eye movement (REM) sleep is when dreams occur, and the brain processes emotions, memories and skills learned during the day. As people grow into adulthood, the sleep phase naturally shifts toward later times, which can clash with early school start times. It’s also most important to remember that sleep isn’t the same eight hour block for everyone, the timing and consistency of sleep needed is different. The general outlines, however, can be followed and adjusted accordingly.
A complex plan isn’t necessary to take advantage of sleep biology, just clear, small changes that align with how the body works. Start by following a regular schedule and adjust as needed. Going to bed and waking up at roughly the same time everyday, even on weekends, helps stabilize the circadian rhythm, making waking up and sleeping deeper at night easier. Having a bright morning also helps; exposure to natural light for 10-20 minutes helps reset the clock and boosts alertness. Evening light is just as important, so manage screen time before bed. The same blue light that causes waking is being emitted from it, confusing sleep drive and circadian rhythm. Another factor which must be considered is diet, most notably consumption of caffeine late in the day or a meal before bed. Try to cut out caffeine in the afternoon, as it’s known to keep people awake and slow the production of melatonin.
Hashi Lucksanapirak (‘29), a student at Green Hope shared how sleep was for him before and after taking the time to make changes regarding his sleep schedule: “I used to stay up late working on homework and then drag myself out of bed the next morning. When I started a consistent bedtime, it was way easier to wake up, but at first getting to sleep earlier was difficult.” His experience illustrates the general consensus students make when improving their sleep. It may be difficult at first, but the lasting effects once in the routine are worth it.
Putting it all together, sleep is a process tied to the body’s 24 hour clock. One can take advantage of the science and biology behind it to create the best sleep schedule that will benefit all aspects of life.
