Benjamin Franklin once said, “Early to bed and early to rise makes one wealthy, healthy, and wise.” Similarly, many students are familiar with the concept that healthy sleep consists of seven to eight hours.
Despite this, many students at The Baldwin School are not getting enough sleep. Students juggle out-of-school activities, such as sports, arts, and other commitments, along with nightly homework for challenging courses, often sacrificing sleep as a result.
“We try to balance a lot, and we want to be as well-rounded as we can, and a lot of us play instruments, sing, play sports, and do all these other activities combined while trying to do well in school,” Charlotte Hayes ‘27 said. “Sometimes, it can get really stressful, and it’s hard to spread out energy for what sleep gives over the course of the day.”
So, are there ways that students can reach the recommended sleep schedule under these high-pressure environments? First, let’s examine the importance of sleep and well-being in the academic environment. Ms. Sarah Sweda, Baldwin’s Director of Counseling and Wellbeing, shared some information about academic pressure.
“I don’t think it’s a secret to say that Baldwin is an excellent school and an academic powerhouse,” Ms. Sweda said. “With that comes a lot of academic pressure that students put on themselves to be very high-achieving. Consistent workload, extracurriculars, and college stress, among other things, can push students to stay up late.”
According to the Centers for Disease Control and Prevention (CDC), the suggested amount of sleep is eight hours. In a survey of Upper School students, 41% of the eighty-nine students surveyed claimed that they generally receive six to seven hours of sleep per school night, slightly under the recommended average.
“Typically, on a weeknight, I would say I get around six to seven hours of sleep,” Zara Ahmed ‘28 said. “I usually go to bed around 11 or 12 p.m., but I have to wake up early and take the bus, so I usually wake up around six a.m.”
The CDC mentions that sleeping below the minimum threshold leads to mental risks like mood disorders, originating from the excess production of hormones like cortisol, which increase stress and appetite. This research aligns with factors that Baldwin students expressed about how the lack of sleep affected them the most. The most common side effects that students reported encountering after receiving inadequate sleep were increased irritability and trouble focusing.
“I definitely feel like I’m a lot less motivated to do homework during my free period because I’m so tired and I can’t get myself to start the assignments,” Kate Abeln ‘29 said. “I also end up not doing as well on my exams because I’m so exhausted.”
However, others feel that their amount of sleep doesn’t always impact their focus in class.
“I haven’t gotten enough sleep, honestly, since seventh or eighth grade,” Neha Bonney ‘28 said. “It’s almost like I’ve trained my body to be able to function better with less sleep. I feel like, compared to a lot of my classmates, I’m able to focus better when I get less than five hours of sleep than them.”
Over 70% of Baldwin students surveyed believed that their peers are not getting enough sleep.
“A lot of my friends complain about how tired they are or how late they were awake the night before doing homework or studying for this really big test,” Abeln said. “During my free periods, a lot of people sleep, which I think is also a big sign that students are really tired. Then they can’t use that time to get work done, and it just keeps building up.”
Indeed, while sleep deprivation impacts students’ performances in class, many students attribute the source of sleep deprivation to class and homework. Of the surveyed students, 45% reported homework as the number one factor keeping them awake. About a quarter of students expressed that anxiety kept them up at night.
To counteract this cycle of sleep deprivation, Ms. Sweda suggested some helpful strategies that assist students in achieving a consistent and healthy sleep schedule.
“The more students and teachers communicate, the better things will be for everyone–and making sure that the test board is always up to date,” Ms. Sweda said. “I also think having conversations with students about ‘how much is too much to take on’ and the importance of sleep hygiene is hugely important.”
Ms. Sweda also shared some resources offered at Baldwin that students can use when they need support.
“Encouraging students to touch base with Learning Support or the counselors can help students break down everything they need to accomplish into consumable chunks so work can feel less overwhelming and can help to prevent those late, late nights,” Ms. Sweda said.
This is a method that Ahmed has identified in helping her get more sleep.
“I’ve found that cutting my homework into chunks and dividing it throughout my free periods helps a lot,” Ahmed said. “Also, cutting out extra stuff outside of school that isn’t as necessary helps. Sometimes, I have to cut other things in my day to make time for other things.”
Baldwin swimmer Emerson Pelzer ‘27 shared some tips on time management, especially for student-athletes like herself.
“I would recommend prioritizing your time,” Pelzer said. “Just remember that work comes first, and being mindful of how you’re spending your time is really important. Instead of spending 30 minutes watching TikTok, you could spend those 30 minutes doing a project, even if it isn’t due until next week. Then, you won’t have to stay up later in the week and scramble to get it done.”
In today’s fast-paced educational environment, it is more important than ever that students recognize the importance of prioritizing sleep. By taking proactive steps towards improving sleep habits, such as avoiding using any electronic devices before bed and practicing strong time-management skills, students will not only enhance their individual health but also bolster their academic success and overall happiness.
