Sleep Deprivation in Teens: Its Affect on Academic Performance
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Introduction
Have you ever fallen asleep in class or nearly did? This is most likely because you didn’t get enough sleep the night before, which is called sleep deprivation. To stay awake and attentive in class, having a proper sleep schedule is imperative. In this blog, we will discuss the importance of sleep, how a lack of it can affect your academic performance, and methods for overcoming sleep deprivation.
What is Sleep Deprivation
Sleep deprivation happens when someone doesn't get the necessary amount of sleep. Not getting at least eight hours of sleep each night can cause sleep deprivation. It can be a temporary problem resolved in a day or two, or it can be a prolonged problem that lasts for many weeks and potentially longer. The good news is that sleep deprivation can be overcome with the proper methods and routine.
Why Students May Lack Sleep
Staying up late to complete school assignments. It’s common for students who take heavy course loads to stay up late at night studying or completing assignments due to the amount of work they have.
Caffeine consumption. Drinking caffeine, like a cup of coffee, gets into your body fast and makes your energy levels go up. This stops you from getting tired.
Use of electronic devices. Using phones, tablets, or computers before bed can cause problems with sleeping because of the blue light emitted by the screen.
Anxiety. At times, you might feel stressed or worried about particular things, which can make it tough for your mind and body to relax.
Signs of Sleep Deprivation
If someone is not getting enough sleep, you might notice changes in how they act. They could start having mood swings, get irritated easily, or have a hard time concentrating. You may also notice physical signs, such as dark circles under the eyes. Below is a list of other possible and common symptoms:
Fatigue
Daytime sleepiness
Lack of energy
Yawning frequently
Memory and thinking problems
Headaches
Eye bags
Slowed reaction times
How Sleep Deprivation Affects Academic Performance
School can sometimes feel overwhelming, so some students sacrifice sleep for their grades by cramming the night before to complete assignments and study for tests. However, not getting enough sleep can make your brain not function properly and make it difficult to think.
Our brain cannot process information as efficiently as it would if it had the necessary amount of rest. It'll be tough to focus, think, and memorize information. Academic performance is lower when you are not getting enough sleep every night. Not getting sufficient sleep can also lead to increased stress levels as well as feelings of being tired all the time and easily annoyed.
When students get enough rest, they often perform better in class compared to when they haven't slept enough.
5 Ways to Overcome Sleep Deprivation
1. Avoid distractions. Your phone and laptop can be big distractions that make it challenging for you to concentrate on studying. If you don't have these distractions, it gets easier to manage your time and finish tasks promptly, which allows you to go to bed on time.
2. Avoid consuming caffeine, especially before bed. It’s best to stay away from coffee or anything that contains caffeine near bedtime to prevent a spike in energy. You want to be able to feel sleepy.
3. Consider wearing blue light-blocking glasses at night. As mentioned earlier, blue light from the screen of your device can interfere with sleep. Wearing blue light-blocking glasses can help block out this light, improving sleep quality.
4. Exercise before bed. When you work out, your body gets tired which helps with falling asleep and staying asleep. Exercising before bedtime can also help in lowering any stress or anxiety one may experience throughout the night.
5. Maintain a comfortable sleeping environment. The kind of environment you sleep in plays a significant part in the quality of your sleep. It's important to have a cozy and restful space. A quiet, dark, and cool room can help your body relax and fall asleep. Having a comfortable mattress and pillow is also helpful.
Final Thoughts on Sleep Deprivation in Teens
In the end, getting enough sleep is crucial for doing your best in school. If difficult assignments are keeping you up late at night, then we highly recommend signing up for a free tutoring session to get the help you need so that you can finish your work more quickly and go to bed earlier. Good luck!