Transcript
Intro:
CHLOE KOVARIK: Welcome to the podcast that explores all realms of sleep: your routines, schedules, hacks, and crazy stories. Today we’re looking at sleep management and routines. I’m your host Chloe Kovarik, and you’re listening to Running on Empty!

Disclaimer:
CHLOE KOVARIK: Listening to this podcast is not a substitute for medical or mental health advice. If you are experiencing a disconcerting lack or abundance of sleep, extreme fatigue, or insomnia, please consult a medical professional.

CHLOE KOVARIK: According to the National Heart, Lung, and Blood Institute, sleep is a vital part of the human body. Just like eating, we need to sleep to survive. Getting enough sleep is very important as without it, your body can undergo chronic illnesses and health problems. When you first fall asleep, you aren’t quite in REM sleep yet, which is defined as the sleep you get throughout the night in intervals where you might be dreaming or in a deeper sleep. During this period before REM sleep, it can be hard to fall asleep to begin with, so let’s take a look at the ways and strategies some high school students use to fall asleep at night. 9th grader Elliot Gilats tells us about his sleep routines.

ELLIOT GILATS: I almost always read a little before bed, it helps me wind down, and I love reading books. It helps me… makes me excited for the end of the night, for, you know, get reading… it helps me wind down after long days

CHLOE KOVARIK: Winding down before bedtime seems to be a common occurrence, as it helps people’s mind calm down from the busy day of schoolwork and possible extracurricular activities. Let’s take a look at some people who don’t do that and how it may affect their sleep. Sophomore Anessa Herzi has a very interesting sleep schedule and routine.

ANESSA HERZI: I go to sleep at 12 AM every single day and I wake up at five.

CHLOE KOVARIK: And do you think that negatively impacts your…

ANESSA HERZI: No, I’m a pretty energetic person. I think I can learn pretty well. Maybe it just depends on the person and how much they think they need to sleep.

CHLOE KOVARIK: Some sources say that high school students need more sleep while some say they need less, but does it really matter? Yes, it does. Not getting enough sleep can affect people’s ability to function at school and only negative effects come from that. They may start to perform worse at sports or their grades might begin to drop.

CHLOE KOVARIK: Also, a change in schedule and routine for the weekends as students don’t need to be up as early to get to school can sometimes have negative effects as well. For some people, they don’t think it changes much of their behavior throughout the day, but others need to stick to the same routine as during the week so as to not disrupt their schedule. Elliot Gilats touches on this again.

ELLIOT GILATS: I try to keep a schedule. It can definitely be kind of difficult, though, with extracurriculars and appointments, and just random events and whatever, and, you know, making sure I do my homework. I typically don’t go to bed until at the very least 11, but typically closer to midnight, sometimes 1 AM which I know isn’t great, but, I mean, there’s no sleep, I guess.

CHLOE KOVARIK: Yeah, and how does it differentiate on the weekends?

ELLIOT GILATS: Um, I really try and keep my sleep schedule pretty consistent throughout the week and the weekends. I’ll typically sleep in one or two hours, maybe even a few more on the weekends.

CHLOE KOVARIK: Sleep schedules vary depending on the person, and even asking two or three people, they will tell you different things. But what’s important is finding the right balance for you, whether that’s staying up playing games with friends until midnight, or going to bed at nine o’clock. Whatever it is, I hope that you manage it well, and that it doesn’t affect any of your in school or out of school activities.

CHLOE KOVARIK: Lastly, sleep routines can be different for everyone. For me, on nights that I don’t have swimming, I always try and aim to be in bed with the lights out trying to fall asleep by 9:30, which I know, is kind of early for someone my age. But still, it helps me function better, and I know you all have something that you do to make yourself function better at school. And if not, I’m sure someone has told you this by now, but it’s good to start one. It truly does benefit you in ways you can’t even imagine.

Outro
CHLOE KOVARIK: This has been Running on Empty. Thanks for tuning in to the first episode, and tune in next time for Tallulah Dogwill’s dive into crazy sleep stories.