No rest for the wicked, and apparently, no rest for today’s teenager.

A study conducted at Drexel University in Philadelphia has shown that the average amount of sleep for an adolescent is seven hours each night, considerably less than the needed eight to nine. This lack of sleep has many negative effects on today’s teenager including a difficulty waking up, constant drowsiness and irritability.

Long-term health effects such as obesity and diabetes have also been linked to sleep deprivation, resulting from an inability to regulate essential hormones. This takes place when the body is at rest. Also, those who do not get enough sleep may become insensitive to insulin, increasing chances of developing diabetes.

So what’s to blame for the lack of zzzs?

Many experts believe technological distractions are the culprit. The use of any light-emitting electronic device can counteract sleep-promoting hormones, promoting insomnia. Psychological stimulation before sleep may also contribute to lack of sleep and distraction. For example, a phone call or text before bed may make it more difficult to rest peacefully.

The goal of maintaining a well-balanced life is another large contributor to sleep depravation. Many students juggle sports, clubs, grades and a job, not to mention schoolwork. Teens, however, may be justified in complaining about homework. A study at the University of Michigan shows that children from the ages of 9 to 12 have received an increase of an hour per week in homework since 1981. The increase at the high school level is even greater. With all these activities, it is not a surprise sleep becomes less of a priority.

Add procrastination to the mix and things get a whole lot worse. On those days when students are entering class complaining as they polish off the last of a red bull, the reason for their sleep deprivation becomes obvious.

Although not much can be done about excessive homework, there are simple lifestyle changes the average teenager can make to find time for more sleep.

Firstly, doing homework as soon as possible after the school day allows for the best possibility of receiving down time later in the evening. Next, the removal of all electronic devices from the bedroom ensures a sleep uninterrupted by a text message or facebook notification.

When it comes to extracurricular activities, a smart choice is to take on only what you can handle. Though a few hours of volunteer work may not seem like much, you should to consider other commitments before agreeing to help out.

Unfortunately, there is not much that teenagers can do about work or family obligations. Most parents and employers will understand extenuating circumstances if you inform them of your dilemma.

On nights when you have a project and a major test to study for, don’t be afraid to ask for time off from work or if you can skip Sunday night dinner. Your parents and employers have been in your position, and they will understand.

There is one final barrier standing between teenagers and a good night’s sleep, and that barrier is nature. The biological clock in teenagers is set to produce sleep-inducing hormones at later times, resulting in an ideal schedule of staying up late and sleeping in. This natural pattern largely contradicts that of the average school schedule, resulting in an unsolvable problem, unless schools are willing to change.

Some have, and schools in the United States have implemented later starts to the school day. So far, the results are promising, but only time will tell if the programs will be adopted elsewhere.

The bottom line is that sleep is not an option. It’s a necessity and one that is greatly overlooked by today’s average teenager.

So, if you know a teenager who refuses to get out of bed this Christmas vacation, let them sleep in. It may be the only real rest they get until the distant March break.

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Stephanie Philpott is a Grade 10 student at A.N. Myer Secondary School