How Achieve More Zzzz’s!

November 4, 2016


Photo Credit: Isabella Thorpe/Achona Online

Anyone aged from 13-18 years old should be receiving at least eight to nine hours of sleep nightly.

For the average involved Academy girl, getting at least five hours of sleep is a dream come true. For this type of girl, completing all her tasks is a big deal, and nothing else in the world seems more important than achieving that goal. In their hectic schedules students often forget one of the most important parts of conquering the world, sleep.  Sleep is one of the most healthy and useful habits a human can acquire and, yet, its vitality is often forgotten. Although sleep is one thing most students desire, it is placed low on priority lists.

Sophomore Takkarri Mungin shares that she places sleep as a last priority confessing, “Oh, sleep? It is nonexistent in my life.”

Unfortunately, there are negative effects of sleeping deprivation. Lack of sleep can cause memory loss, a weak immune system, slower reaction times, and much more frightening long-lasting effects that impact day-to-day functioning and one’s health. Sleep loss even stops the brain from functioning and performing its job. While sleeping, the brain creates and consolidates memories, makes connections to reality through dreams, and learns how to perform physical tasks.

Insufficient sleep also leads to higher levels of anxiety and depression. Sophomore Riley Kayton admits to being on edge when she does not get enough sleep: “After I do not get any sleep, I come to school and feel really bummed. I do not want to be here when I am tired, so I get mad and angry very easily. If someone says something that disagrees with what I am saying, it is way easier to go off on them.”

Below are tips on how to take back a good night’s sleep, while keeping time management in mind.


Yoga or stretching is a great way to get the blood flowing at the end of a stressful day. By doing a couple yoga moves or stretches, one can relax their body and mind in a short period of time. 


Warm Shower or Bath

Before falling asleep, one’s body temperature cools down, which can sometimes be very disruptive in the sleep process. By taking a hot shower or bath, one’s body temperature will increase, first, and then abruptly drop, which sends a signal to the brain that one is ready to go to bed.

Power Naps

By catching up on sleep in the afternoon for 2o minutes, one’s motor skills, alertness, and stamina increases. Power naps also improve muscle memory and clear the brain of useless information, which positively affects long-term memories.


Calm Sleep Atmosphere

The bedroom should be a calming and comfortable oasis; distractions, such as technological devices or any other object that can cause stress, should be taken out of the room when sleeping. The majority of Americans concur that a clean, dark, and quiet room makes it much easier to fall asleep at night.

Sophomore Lauren Dingle “feels that sleep is essential to function. I try to get around eight hours of sleep each night.”

Academy girls have the abilities to accomplish great things; however, sleep is a necessity for girls who plan to run the world.

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