Gentile, Martin, Montalto 1

Kelli Gentile, Rhiannon Martin, Emily Montalto

Mrs. Oliveira
College Writing
19 December 2016
Learning Habits and Health
Learning demands a healthy mind, and thus, a successful learner must be healthy. In this
sense, health is not only defined as possible contamination by disease, nor is the ideal body mass
index the determining factor. Rather, a balanced routine of healthy lifestyle choices or habits
identifies overall well-being, and sufficient care of the body, which in turn affects the mind. A
survey completed in December of 2016 investigated the eating, sleeping, and exercise habits of
one hundred Westerly High School students to determine if the typical student is a healthy
person. The results from this survey indicate the typical WHS student does not practice healthy
habits, making him/ her unhealthy overall, and thus diminishing that students ability to learn.
Sleep is vital to anyone's wellbeing, especially teenagers. With all the stressors that come
with attending high school, rest is a necessity. The National Sleep Foundation (NSF) suggests
teenagers should receive between eight to ten hours of sleep a night to function best (Teens and
Sleep). In a survey conducted at WHS, students were asked how many hours a night they
typically rest. Only two of the hundred students surveyed reported they obtain at least ten hours
of sleep on school nights, and fifty-four of them claim to receive six hours or fewer (Gentile et
al.). As defined by Farlex Partners Medical Dictionary, sleep deprivation is a sufficient lack of
restorative sleep over a cumulative period so as to cause physical or psychiatric symptoms and
affect routine performances of tasks(Sleep Deprivation). For most high school students, sleep
deprivation is a weekly, and even daily, issue.

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The sleep many teens lack can easily impact their studies and thus their grades in school.
In an academic setting, the ability to focus and maintain attention determines success in
acquiring new knowledge. As reported by NSA, when we are sleep deprived, our focus,
attention, and vigilance drift, making it more difficult to receive information (Payne). Also,
without a sufficient amount of sleep, over-worked neurons can no longer function to coordinate
information properly, and we lose our ability to access previously learned information, yielding
poor test results, even if a student did learn the material at some point (Payne). The forty-four
WHS students who sleep seven to nine hours each night likely have this issue, as they rest almost
as much as the experts at NSF recommend, so they likely do learn, but without those few extra
needed hours, keeping new knowledge often could prove difficult (Gentile et al.). If information
learned cannot be retrieved, weak performance on an exam can dramatically decrease a students
overall grade. Perhaps with more rest, the severely sleep deprived population, fifty four percent
according to the survey, could learn more and test better (Gentile et al.).
Also due to the inadequate amounts of sleep obtained, many students lack the motivation
and energy in the morning hours to remain alert or keep a positive attitude. When asked to
describe their usual moods during their morning classes, thirty-seven of the one hundred
participants at WHS stated they feel extremely tired and thirty-two reported feeling irritated
(Gentile et al.). Only eleven of the students surveyed had a fine mood in the morning with
practically all of those eleven obtaining between seven to nine hours of rest a night (Gentile et
al.). Those who slept more displayed better moods than those who did not. A poll run by NSF
supports this claim, stating 73% of adolescents who report feeling unhappy, sad, or depressed
also report not getting enough sleep at night and being excessively sleepy during the day
(Teens and Sleep). Although it is arguable that attitude is not an indicator of health, but the side

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effect of teenage angst, as the survey shows, those in terrible moods are those same kids who do
not sleep well. If not in a positive mood, and especially if tired, chances are a students
performance on a test will not truly attest to their abilities and knowledge.
Not only does sleep deprivation affect todays teens, but unhealthy diet and exercise
habits contribute to a lack of health as well. Researchers at University of California, Berkeley
found that not sleeping enough makes us more inclined to eat poorly, and at the same time less
able to exert control over our impulses to resist foods we should not eat, such as those high in
sugars and salts (Breus). With poor nutritional choices, the body does not receive the proper
nutrients necessary to provide it with energy, and an endless cycle commences. Sleep deprivation
may also reduce the healthiness of ones overall diet. A 1999 study by scientists at the University
of Chicago explains, people who don't sleep adequately have physiologic abnormalities that
may increase appetite and calorie intake (Obesity and Sleep). With increased appetite,
inclination to eat more frequently surfaces, and in turn, increased weight gain. The same study
also found the level of leptin [an appetite regulating hormone] falls in subjects who are sleep
deprived, which promotes appetite, again suggesting lack of rest can contribute to obesity
(Obesity and Sleep). The overlooked issue of sleep deprivation can cause a plethora of
unforeseen problems, each negatively affecting ones overall health.
While sleep deprivation can cause poor dietary choices, disturbances in sleep can
likewise be caused by a variety of reasons, but eating immediately before going to bed is one
contributing factor in many students. Dr. Michael J. Breus, a sleep psychologist, states that
lying down with a full stomach encourages acids and gastric juices to flow up into the
esophagus, causing heartburn that disturbs sleep (Breus). Fifty-one of the surveyed WHS
students sometimes eat within an hour of going to sleep (Gentile et al.). The continuation of

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this behavior by one of the WHS students who does sleep ten hours a night perhaps could explain
why he is still generally irritated most mornings (Gentile et al.). While many may argue eating
well has no schedule, eating at the wrong time helps mold an unhealthy person by developing
poor eating habits, while lessening their sleep quality, enabling the growth of vicious patterns.
Poor eating habits too can develop an unhealthy lifestyle. A diet that lacks nutritional
value can cause physical, mental, and emotional problems, as well as chronic illnesses that last
into adulthood (How Does). Thus, the large percentage of WHS students pursuing bad habits
now will likely suffer into adulthood as well. Such bad eating habits often include an unbalanced
diet with a lack of protein, fruits, and vegetables. When surveying WHS students, only thirty-six
of the hundred indicate they include fruits and vegetables in their daily diet (Gentile et al.).
Another aspect of an unhealthy diet is trans fat, [which] raises 'bad' cholesterol and blood fats
that contribute to hardening of arteries... (Cymbalista-Clapp). A fatty diet creates prominent
health problems which can lead to an early death. If students continue with their bad eating
habits, in part due to poor sleep patterns, it could lead to their premature demise.
This dietary imbalance can also include omitting breakfast, which adds another set of
problems to students overall health. Of all one hundred students surveyed at WHS, only thirtynine of them eat breakfast every day (Gentile et al.). Research proves that skipping the first
meal of the day can have serious consequences for your weight, your energy levels, and even
your blood sugar [and] keeps your metabolism running on low (Cymbalista-Clapp). These
long term effects on health can lead to weight gain and fatigue, which can in turn affect sleeping
patterns. Breakfast encourages the body to continue functioning throughout the day, stimulating
the metabolism while fueling the brain for a successful morning of learning. Depriving the body

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of proper nutrition in the morning can impede learning and lead to unhealthy eating habits
throughout life, and disrupt sleep.
Exercise, which also affects overall health, demands the proper nutrition for a student to
function through strenuous activities. Hence, regular and successful exercise requires a balance
between diet and a healthy lifestyle which would also provide necessary energy and motivation.
James Blumenthal, PhD, a clinical psychologist at Duke University, states there's good
epidemiological data to suggest that active people are less depressed than inactive people,
which proves a correlation between exercise and increased health (Weir). Lack of physical
activity could be a contributing factor to WHS students poor morning moods, as 16% do not
exercise at all (Gentile et al.). Combined with unhealthy eating habits, omitting exercise has an
adverse effect on the body and will contribute to weight gain and future health issues. To
disprove any argument that states a gym class alone provides enough exercise for an adolescent,
the students who received no additional exercise beyond the curriculum requirement noticeably
also were those with poor eating habits, and reported having bad moods most days (Gentile et
al.). Researchers at the University of Georgia suggested exercise acts directly on the central
nervous system to increase energy and reduce fatigue (Parker-Pope). With these benefits,
exercise needs to take precedence in the lifestyles of more teens in order to maintain their health,
but too many teens simply feel too tired.
Overall, if the typical WHS student slept more, his entire life would benefit. Students
should consider avoiding the consumption of caffeine four to six hours prior to bedtime and a
cool, dark sleep environment will promote a healthy and more sound rest (Epstein). Along with
these suggestions, students should strive for a consistent bedtime schedule. Falling asleep around
the same time each night will set an internal clock which will also make it easier to wake up the

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next morning at the same time (Epstein). Adolescents should also consider consuming breakfast
each morning to promote higher energy levels. A more superior rest and healthier lifestyle could
prevail throughout Westerly High School if students focused on their bodys needs, enabling
successful learning.

Works Cited
Breus, Dr. Michael J. The Connection Between Sleep and Appetite. The Huffington Post, 1
Nov. 2013, www.huffingtonpost.com/dr-michael-j-breus/sleep-tips_b_4173882.html.
Cymbalista-Clapp, Julian. 10 Bad Habits and the Best Ways to Quit Them | Reader's DIGEST.
Reader's Digest, 2016. www.rd.com/health/wellness/10-bad-habits-and-the-best-ways-toquit-them/.
Epstein, Lawrence. Twelve Simple Tips to Improve Your Sleep. 18 Dec. 2007,
healthysleep.med.harvard.edu/healthy/getting/overcoming/tips.
Gentile, Kelli et al. Healthy Habits Survey. Westerly High School, 12 Dec. 2016.
How Does the Teenage Diet Affect Overall Health? Healthy Eating | SF Gate, 2015,
www.healthyeating.sfgate.com/teenage DIET-affect-overall-health-2180.html.
Obesity and Sleep. Obesity & Sleep 2 - National Sleep Foundation, 2016,
www.sleepfoundation.org/sleep-topics/obesity-and-sleep/page/0/1.

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Parker-Pope, Tara. The Cure for Exhaustion? More Exercise. The New York Times,
2008, well.blogs.nytimes.com/2008/02/29/the-cure-for-exhaustion-more-exercise/?hp&
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Payne , JD et al. Sleep, Learning, and Memory. Sleep, Learning, and Memory | Healthy Sleep,
WGBH Educational Foundation, 7 Nov. 2006,
www.healthysleep.med.harvard.edu/healthy/matters/benefits-of-sleep/learning-memory.
Sleep Deprivation. The Free Dictionary, Farlex, 2016,
medical-dictionary.thefreedictionary.com/Sleep+deprevation.
Teens and Sleep. Sleep for Teenagers - National Sleep Foundation, 2016,
www.sleepfoundation.org/sleep-topics/teens-and-sleep.
Weir, Kristen. The Exercise Effect. American Psycological Association, 2016,
www.apa.org/monitor/2011/12/exercise.aspx.