Sleep isn’t just about resting your body—it’s the cornerstone of mental clarity, emotional balance, and physical well-being. For young people who are juggling academic pressures, personal development, and big life transitions, sleep is not a luxury. It’s a necessity.
To explore the science of sleep and its impact on young minds and bodies, Highgrove Online School recently hosted a live webinar featuring Dr. Zaiwalla, one of the UK’s leading sleep experts and an Honorary Consultant in Clinical Neurophysiology at John Radcliffe Hospital, Oxford. With decades of experience in the science of sleep, Dr. Zaiwalla brought a wealth of knowledge to an engaged audience of students, parents, and educators.
Here are the seven insights from her talk:
1. Sleep is a Whole-Body Reboot
Sleep is not just about rest; it’s a restorative process vital to nearly every system in the body. From your brain to your liver, every organ is synced to the rhythms of sleep. Without it, our cognitive function, memory, and even emotional resilience start to break down.
“Sleep is essential for both optimal physical and mental functioning and well-being,” Dr. Zaiwalla explained.
2. It’s Not Just Biology—Sleep is Social Too
While there’s a biological foundation for sleep, it’s also shaped by social, cultural, and behavioural factors. Stress, screen time, school schedules, and even how we feel about going to sleep can affect whether or not we get a good night’s rest.
This is particularly relevant for teens, whose social lives and schoolwork often push them to stay up later than their bodies would prefer.
3. Understanding the Two-Process Model of Sleep
Dr. Zaiwalla discussed the “two-process model,” a framework she has long worked with:
- Process 1: Homeostatic Pressure
The longer you’re awake, the more your body builds up a need for sleep like a balloon filling with air. When the pressure gets too high, sleep becomes essential. - Process 2: Circadian Rhythm
This is your body’s natural sleep-wake cycle, driven by your internal “master clock.” For quality sleep, these two processes need to align.
Mismatch them, however, and sleep quality suffers.
4. Your Body Has a Clock in Every Cell
The term circadian drive refers to the internal timing system that coordinates the activities of every organ. At the centre of it all is the hypothalamus, a small area in the brain that acts like the conductor of an orchestra, keeping everything in sync.
When the internal body clock is disrupted, it can lead to fatigue, poor focus, and even mood swings.
5. Morning Light is Important
Light exposure is a key regulator of our circadian rhythm. Specifically, morning light triggers cells in the retina (including melanopsin-sensitive cells) to signal to the brain that it’s time to wake up.
Without proper exposure to natural morning light, melatonin (the hormone that makes us sleepy) can be released at the wrong times, leading to a sluggish start or trouble sleeping at night.
6. How Much Sleep Do Young People Really Need?
There’s no one-size-fits-all answer. According to the National Sleep Foundation, most teenagers need between 8–10 hours of sleep. However, some may function well on 7 hours, while others need closer to 9 or 11 to feel their best.
The key takeaway: Listen to your body and prioritise consistency.
7. Trouble Sleeping? There Are Tools That Can Help
If falling asleep or staying asleep is a challenge, don’t worry. Dr. Zaiwalla shared several helpful tools:
- Mindfulness apps like Headspace and Calm
- Breathing exercises to calm the mind and body
- Establishing good sleep practices, including limiting screen time before bed and maintaining a consistent sleep schedule
A huge thank you to Dr. Zaiwalla for her fascinating and practical insights. Understanding sleep can make a significant difference in how we learn, teach, and live. Whether you’re a student trying to stay sharp in class, a parent supporting your child’s routine, or a teacher noticing changes in classroom focus—sleep should be part of the conversation.
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