By Rishikesh Mistry

In our modern era, a significant issue that students aged 11-18 in UK private schools often grapple with is maintaining sufficient, high-quality sleep. The repercussions of sleep deficiency are significant, affecting both academic performance and overall health. This issue becomes paramount when considering the demanding schedules at most private schools.

Adolescence is marked by numerous transformations, not just physical but psychological as well. One such change that often goes unnoticed is in sleep patterns. Puberty influences the circadian rhythm, our biological clock, pushing adolescents’ internal ‘clocks’ about two hours later. This alteration means that teenagers often struggle to fall asleep before 11 pm. Combined with early school start times, this late-to-bed, early-to-rise schedule can lead to chronic sleep deprivation.

This issue is exacerbated by inconsistent sleep cycles. A common practice for many students is catching up on lost sleep during the weekends. While this may provide short-term relief, it disrupts their sleep patterns, making it harder to wake up early on school days, resulting in a ‘social jet lag’.

Moreover, the influx of technology in young people’s lives poses additional challenges. The blue light emitted by screens tricks the brain into believing it’s daytime, disrupting the production of melatonin, the sleep-inducing hormone. Alongside, the constant barrage of content on platforms like TikTok, Instagram, and YouTube stimulates dopamine release, creating a vicious cycle of scrolling that can keep students up late into the night.

“… if I can’t sleep, I just go onto TikTok or Instagram … I can spend hours on them …”

Data from interviews with several students at the school seemed to back these claims with an average time in bed on weekdays being around 6 hours and 50 minutes, which is noted by the students as being “frankly, not enough”. A recurring theme throughout was the idea that pupils had to wake up too early, which some suggesting that they would much prefer to start and end school later than we currently do or another suggesting that we should start school later but “cut out useless things like form time and assemblies”. While the presence of such activities is for the organisation and pastoral benefit of the pupil, perhaps it should be noted that they do not seem to appreciate their value.

So, how can we improve the sleep of students?

Firstly, students should strive to create a pre-sleep routine free from electronic devices. The blue light emitted by phones and laptops is a significant disruptor of sleep. A good rule of thumb is to avoid screen usage for at least an hour before bedtime, allowing your brain to wind down naturally.

Caffeine consumption is another factor to consider. Adolescents should refrain from drinking caffeinated beverages in the afternoon and evening. Caffeine can delay the timing of your body clock and can lead to delayed sleep onset, particularly in individuals who are naturally more sensitive to caffeine’s effects.

Maintaining an optimal body temperature is also crucial for achieving a good night’s sleep. Our bodies naturally undergo a process known as thermoregulation. During the evening, as our bodies prepare for rest, our internal temperature begins to drop, signalling to our brain that it’s time to sleep. Studies suggest that a cooler bedroom, ideally around 18°C (64°F), can help facilitate this drop in body temperature, enhancing sleep quality and making it easier to fall asleep. Therefore, maintaining a cooler environment and enabling your body’s natural temperature regulation is an essential aspect of fostering healthy sleep habits.

Moreover, exposure to sunlight and regular physical exercise have been proven to aid in better sleep. Sunlight helps maintain a healthy sleep-wake cycle, while exercise promotes more substantial, more restorative sleep. Therefore, a daily routine involving outdoor activities can substantially contribute to improving sleep quality.

Tackling sleep deprivation amongst students requires an understanding of the unique challenges they face. It is only through addressing these issues head-on that we can hope to create an environment conducive to both academic success and the overall wellbeing of our students.