The Cost of Overprogramming: Why Sleep Matters 

Between school, sports, lessons, and social activities, many students today move from one commitment to the next with barely a moment to pause. While these experiences can be enriching and help them build skills and confidence, busy schedules often come at the cost of one essential need — sleep. Over time, that lack of rest can lead to burnout, stress, and a decline in both mental and physical health.

Research shows that many children and teens aren’t getting the sleep their developing bodies and brains need. Experts recommend 8–10 hours per night, yet most teens average less than seven. In a recent random sampling of Grades 6–12 students that I conducted as Director of Student Wellbeing, many reported getting fewer than six hours of sleep on a regular basis. Older teens tended to sleep even less during exams or project weeks, and surprisingly, many tweens also reported poor sleep habits.

The effects of chronic sleep loss reach far beyond tired mornings. Insufficient rest impacts memory, focus, and mood, and over time can create barriers to learning and social connection — both in and out of school.

Many students feel pressure to keep their grades high while also excelling in multiple extracurricular activities. Early morning practices, late-night games, and specialized training sessions fill their calendars. While these opportunities can be valuable, this constant pace is taking a toll. Overprogramming has become a widespread issue, often driven by academic and social pressures that don’t always align with what children and adolescents developmentally need.

Overscheduling disrupts the body’s natural sleep-wake rhythm, known as the circadian cycle. When students don’t get enough restorative sleep, their physical and mental health suffer. Research links sleep deprivation to increased anxiety and depression. Long, stressful days raise cortisol (the stress hormone), making it harder to relax and fall asleep. When that happens, many turn to their phones to unwind — but screen time before bed makes things worse. The blue light from devices suppresses melatonin, the hormone that helps the body prepare for sleep, creating a frustrating cycle of wakefulness and fatigue.