Sleep deprivation has become an increasing problem for students worldwide; according to the Centers for Disease Control and Prevention 2019 YRBS survey, “77% of high school students in the U.S. sleep for less than eight hours on school nights.” Imagine something as essential as sleep having to compete with academic success, after-school activities, and entertainment. This article takes a dive into how academic work, extracurriculars, and devices/screen time affect our sleep and how we can cope with it.

The first cause of the high rates of sleep deprivation among students is academic pressure and workload. The result of such pressure and workloads causes students to develop stress and anxiety; according to a 2019 Pew Research Center survey of U.S., 61% of teens say they feel a lot of pressure to get good grades. One of the causes of this pressure among students is the race to secure a spot in a good college. Around 59% of teens want to attend a four-year college after graduation. Nevertheless, studies show that the effects of sleep deprivation make it harder for students to achieve their goals.

 The second cause of the high rates of sleep deprivation among students is extracurricular activities and commitments. Extracurriculars have many advantages for students such as skill building and increasing connections. However, a lack of proper time management skills or an unmanageable amount of extracurriculars can have a negative effect on students. According to the American Academy of Sleep Medicine: “being a student involved in extracurricular activities more than ten hours per week was a significant predictor for non-restorative sleep”. Participating in extracurriculars usually results in less time to do tasks and some students make up for the lost time by sleeping less.

The third cause of the high rates of sleep deprivation among students is the increased reliance on technology. Technology is used in many ways that benefit students, but research shows using techs such as phones and laptops before going to sleep, results in decreased sleep quality. A 2014 Sleep in America poll done by the National Sleep Foundation found that 28% of school-aged children and 57% of teenagers who leave an electronic device in their bedroom after bedtime obtained less total sleep and had lower sleep quality. Over time some students have developed a screen dependency or addiction, and this could affect cognitive functions such as problem solving and attention span.

For many students, establishing a balance between academic success, skill building, and sleep can be difficult. “I have a couple of friends who have terrible sleep schedules. During school and work days, they can sleep as late as 2 a.m., 3 a.m., or later, and then have to wake up at 5 a.m. or 6 a.m. for school. On the weekends, they sleep until the afternoon. Sometimes, they have nothing significant to do and stay up late simply out of habit”, said Danjel Saint Fleur. Many students face a heavy workload, pressure to succeed from parents and peers, or lack guidance, time management skills, and prioritization skills. These factors create a situation where students felt like they have to choose between being successful or getting a good night rest.

There are many ways we can approach academics, extracurriculars, and technology use without negatively impacting our sleep. The first method is learning how to prioritize and plan; you can do this by creating a weekly schedule, prioritizing the most difficult tasks, and using apps to keep track of your assignments and deadlines. The second method is practicing good time management. You could try the Pomodoro technique or you could create your technique through trial and error. The third method of coping is practicing self-care, staying connected with a good support system, creating a consistent sleep schedule, trying out stress-relieving activities, not overloading yourself with commitments, reflecting on yourself, and limiting screen time.

In today’s world sleep is often neglected as a result of academic pressures, extracurricular activities, and a growing dependency on technology. By practicing good time management, learning to prioritize and plan, and taking care of themselves, students can move towards a more balanced life.