Do you feel tired throughout the day and find yourself rubbing your eyes? Are you finding it hard to concentrate during your classes? Struggling with a bad mood for most of the day?  Chances are you aren’t sleeping for as long as you need to.

As a high school student, you certainly go through major physiological, academic, social, and emotional changes.  With your ever-growing to-do list, there seems to be little time to make room for all your activities. It is indeed a challenge to accommodate new responsibilities while maintaining your hobbies and social life. In such a scenario, compromising on sleep often becomes the easiest choice. 

Think about it, how many times have you slept late to complete that last-minute assignment? How often have you been up catching up with your friends during bedtime? Sleeping a little late or waking up early may seem like a convenient option to manage a tight schedule. However, in the long run, you will notice that sleep deprivation can take a toll on your well-being, impacting even your memory and concentration.

Skipping Sleep? Think Again

In order to further understand its significance, let’s look at what happens in our body when we are asleep.

1. Brain: Processes the information you’ve gathered that day. This procedure is key to creating long-term memories. 

2. Endocrine System: Releases hormones such as melatonin, which controls your sleep pattern and helps you stay asleep. Growth hormone is also released during this period to help your body heal and grow.

3. Cortisol: Declines in the first few hours of sleep. Often called the stress hormone, cortisol levels peak right after you wake up — helping you feel energised and active.

4. Immune System: Actively releases cytokines — these are proteins that combat inflammation, infection or trauma when you’re sick or injured. 

Sleep, Learning, and Memory

We have already established what lack of sleep can do to your body. From constant fatigue to the inability to concentrate, sleep deprivation can have a significant impact on your academic performance. But the benefits of quality sleep go beyond concentration. 

When you are well-rested, you experience greater focus and productivity. Above all, good sleep is essential for consolidating your memories. A growing body of research indicates that the process of learning, followed by a quick nap or even a good night’s sleep, results in better memory retention than staying awake after studying. 

The process of learning typically involves three steps: acquisition, consolidation, and recall.  Acquisition is when new information is introduced to the brain. Consolidation is when information is forged into memory, and recall is the ability to remember the information after it has been consolidated. 

Studies show that the neural pathways that form your memories are strengthened when you sleep. Some studies indicate that specific characteristics of brainwaves during different stages of sleep are responsible for the formation of specific memories. 

It is quite obvious that lack of sleep and stress are intertwined. It’s simple — the lesser you sleep, the more stressed you are. Sleep deprivation and stress can lead to mental health disorders such as depression and anxiety. On the other hand, when you wake up well-rested, you tend to achieve more during the day and being productive can help reduce your stress levels. 

Sleep For Success — Learn How To Optimise Your Sleep

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Make sleep a priority. Set aside a minimum of 8 hours every day and try not to compromise on it. Now that you know how sleep and productivity are interconnected, make the effort to finish your assignments on time, focus in classes, and avoid procrastination to ensure you don’t have to stay up studying during exams. 

Further, establishing a healthy bedtime routine can be helpful. Here’s a list of dos and don’ts that can help you improve the quality of sleep.

Dos:

• Exercise every day. However, avoid working out for at least a couple of hours before bed.
• Follow a sleep schedule. Make it a habit to go to bed at a certain time and consistently wake up at the same time in the morning. 
• Build a bedtime routine. Write a journal, practice gratitude, meditate, read a nice book, or take a warm bath.
• Plan your schedule ahead of time, keeping in mind not to lose sleep when you have assignments or upcoming exams.

Don’ts:

• Avoid consuming caffeine within 8 hours of your bedtime.
• Ensure you have dinner a couple of hours before bed. Try to keep your last meal light.
• Limit your screen time before bed. The bright light emitted from screens can inhibit the secretion of melatonin.

Remember, your body and mind need adequate rest to function to their full potential. A healthy diet, exercise, and 8-10 hours of sleep can reset, refresh, and rejuvenate the system — making you efficient for the activities ahead. Follow a good sleep schedule every day and you will surely notice improvements in your concentration, energy, and overall productivity.