Imagine there was a safe and legal pill that could raise test scores, enhance your looks, make you faster, stronger, and more explosive, decrease the risk of illness and disease, and lengthen life span...Would you take it? While this might sound like a journal prompt or an ethics discussion, it’s really not that complicated. We already have access to this “pill.” Intrigued? Read on.
Amidst all of the uncertainties of a new school year, two things are certain. First, many students will exhibit a level of grogginess and grumpiness that is the bane of parents and first block teachers alike. Second, there will be an outbreak of illness (and resulting absences) a few weeks into the school year. The combined effect of these two certainties is a negative impact on learning and performance.
What’s the common denominator? A shortage of sleep.
“I’ll sleep when I’m dead,” is the theme of numerous songs and memes that devalue sleep, but the reality is that not sleeping enough will make death more imminent. Getting less than eight hours of sleep per night increases the risk of stroke, cancer, diabetes, obesity, Alzheimer’s, and heart disease. Athletes who average less than eight hours of sleep per night are nearly twice as likely to get injured. Pulling the oft-boasted-about all-nighter makes you function as if you were legally drunk. (Click on the maroon links to read the articles).
Sleep is not an optional luxury; it is essential. While scientists once believed that the brain and body shut down during sleep, we now know that it is during sleep that we learn, grow, and recover. Consider the following:
During slow wave sleep (stages 3-4), the body recovers and grows. The respiratory rate slows and muscles relax. Human growth hormone (HGH) is released, facilitating muscle repair and tissue growth. The immune system fights bacterial and viral infection and reduces systemic inflammation. So sleep aids the recovery from intense workouts, helps prevent illness, and shortens the recovery period when we do get sick.
Getting more sleep doesn’t just prevent problems, it enhances performance. After getting an extra two hours of sleep, the Stanford University men’s basketball team shot the ball 9% better and ran faster. College students at Baylor who slept for at least eight hours made better grades on their finals. Baseball players who added sleep improved their cognitive processing (decision-making) by 13%. Tennis players improved their serving accuracy by 6%, and commercial airline pilots improved their reaction time.
Las Vegas is a 24 hour town that simply doesn’t value sleep. Indeed, more than one business model is predicated upon keeping customers awake. Teenagers tend not to value sleeping at optimal times. Add in the use of cell phones and other electronic devices, and you have a culture and context that discourages our kids from getting a good night’s sleep.
So what can we do to help kids (and parents!) sleep better? Here are some proven tips - no pills required:
Taking this “pill” will not only help your students perform better, it will boost their mood and health, as well. Instead of “You snooze, you lose,” you can help them Sleep To Win.
Mr. Mark Cheney teaches Chemistry, Performance and Sport Psychology, and is the Director of Mental Performance at Faith Lutheran Middle School and High School in Las Vegas Nevada. Learn more at https://www.coachmarkcheney.com/
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