One more game, one more game! My friend urged, pleading for me to stay on the video game with him. “We can’t end on a loss, besides it’ll only take 20 more minutes. Sure enough 20 minutes quickly turned into 3 and a half hours. While we may have eventually won our last game, I certainly did not achieve any success at my swim competition the following day. When I arrived at the pool, I felt exhausted. Unable to think or swim straight, I realized some pretty abysmal results. I promised myself, I would never go to bed that late ever again, especially when I had something as important as that on the next day.

When I returned to school later that week I noticed a curious trend. A majority of my peers were exhibiting symptoms resembling that of mine on that tragic swim meet day. I hadn't realized it until then but the grogginess and drowsy nature of my classmates was due to a lack of quality and restful sleep. This motivated me to share some healthy practices I adopted after my sleep deprived swim meet debacle. After all, a good night's rest affects all aspects of life; Better sleep means better performance academically and athletically. 

Digital Detox Before Bed: Embarking on a screen detox at least 90 minutes before bedtime is a simple yet powerful step. This change aligns with the sleep needs of adolescents, fostering a more consistent and rejuvenating rest.

Create a Cave of Darkness: Transforming your sleep space into a haven of darkness is a practice gaining popularity among young individuals. Try getting black out curtains and make sure small lights are covered. Not only does it serve your sleep needs, but it has also become a trending choice for those seeking a holistic and peaceful environment.

Establish a Consistent Sleep Schedule: According to research from the American Academy of Sleep Medicine, the importance of a regular sleep schedule becomes evident. This consistency reinforces your body's natural circadian rhythm, contributing to a more restful sleep.

Limit Caffeine Intake: A glance at the habits of fellow teens reveals a tendency to consume caffeine late into the evening, impacting sleep patterns (Sleep Research Society). Taming your caffeine intake, especially in the hours leading up to bedtime, can significantly enhance sleep quality.

Adolescence marks a pivotal period of growth, development, and learning. Sleep, often an afterthought, plays a principal role in this transformation. Staying up to regain the time you felt you lost in the day is a poor habit that we all succumb to, but the importance of sleep is cannot be understated. Adolescence marks a pivotal period of growth, development, and learning. Quality sleep plays a key role in this transformation. Experts agree unanimously on one fact: teenagers require more sleep than they often get. The National Sleep Foundation recommends 8 to 10 hours of nightly sleep for adolescents, a figure that most high school students fall short of. This is less than ideal. Sleep is more than just a period of inactivity. It's a time of profound rejuvenation for the brain. During sleep, crucial cognitive processes unfold, consolidating memories, processing information, and fine-tuning learning skills. The brain sorts and stores newly acquired knowledge, laying the foundation for academic success and critical thinking. In particular interest to teenagers are the benefits of sleep for their emotional health. Sleep acts as a potent stabilizer, regulating mood swings and fostering emotional resilience. Inadequate sleep intertwines with heightened stress, anxiety, and susceptibility to mental health concerns, impacting overall well-being. While it is true at times it’s necessary to stay up a few extra hours to study for a test or catch up on homework, consistently prioritizing sleep is crucial for overall well being and success. In a world that constantly entices you with “One more game” remember: the real win is a good night's sleep–your secret weapon for success in the game of life.