For many students, the morning alarm comes much sooner than they anticipate, with studies showing teenagers are not getting sufficient sleep to function properly both in and out of the classroom.

To combat the issue of sleepy students, both the Butler and Seneca Valley school districts have begun mulling a shift to later start times.

“I can tell you the pros of starting school later to help this issue far outweigh the cons,” said Tracy Vitale, Seneca Valley School District superintendent.

District officials are considering the results of several studies in their decision, including one by the National Sleep Foundation warning that teenagers need much more sleep than they typically get.

“Although society often views sleep as a luxury that ambitious or active people cannot afford, research shows that getting enough sleep is a biological necessity, as important to good health as eating well or exercising,” the foundation wrote. “Teens are among those least likely to get enough sleep”

Dr. Shripal Shrishrimal, medical director for pulmonary medicine, sleep medicine and respiratory therapy in the Butler Health System, agrees, emphasizing the importance of sleep on adolescent bodies and brains.

“From 13 to 18 (years old), they should have at least eight-to-10 hours of sleep,” he said, “There may be teenagers who say ‘I only need four hours of sleep,’ and that’s not right.”

Teenagers find it especially difficult to maintain healthy sleeping habits because they have a different circadian rhythm, Shrishrimal said, meaning their bodies tell them to go to sleep later and wake up earlier than most adults.

“Teens go through a phase called delayed sleep phase syndrome,” he said. “And we’ve all gone through that.”

That, in addition to stress from school, social circles and personal biological changes make it difficult for teenagers to get the amount of sleep they need.

And while many students simply choose to sacrifice their sleep schedules for school or social endeavors, Shrishrimal warns that these unhealthy habits develop into sleep disorders in addition to the immediate consequences of sleeplessness.

“Their is a disorder called insufficient sleep disorder,” Shrishrimal said. “Sleep disorders can effect the physical, social and cognitive development of a person.”

Students suffering from a sleep deficiency may experience shorter attention spans, social withdrawal and hampered physical growth, he said.

“Sleep is the time when the growth hormones release,” Shrishrimal said. “So if you’re cutting short your sleep time it is going to effect your physical growth.”

There are many ways students and adults alike can work to get their sleeping habits under control. First and foremost, Shrishrimal said, it is vital to keep a consistent sleep schedule.

“Maintain a constant sleep and wake time whether it is school time or holidays like on the weekend,” Shrishrimal said. “(Otherwise) you’re messing with your biological clock.”

Whereas teenagers often sleep little during the week and try to compensate on the weekend, Shrishrimal said this is no way to form a healthy habit. He also listed some ways for people to take control of their sleeping pattern.

“The hour before the sleep, you always want that to be a quiet hour,” he said. “Don’t do things that will stimulate you.”

This means avoiding screens, bright lights and other stimulating activities, as they signal to the brain that it is time to be awake.

“You want the room to be quiet or dark,” Shrishrimal said. “Bright light tells your brain to be awake.”

Shrishrimal also recommends engaging in relaxing activities like reading and meditating. People who find it hard to fall asleep should also watch their eating habits.

“Always avoid caffeinated drinks,” Shrishrimal said. “A light noncaffeinated tea is OK.”

Additionally, it is harder to fall asleep on an empty stomach, so having a light meal or snack may be advantageous. Some medications, such as those taken for depression or attention disorders, can make it difficult to sleep or maintain a constant sleep schedule, he said.

People with serious sleeping disorders or who have trouble sleeping due to medication may want to consult a sleep specialist, Shrishrimal said.

“Getting in touch with a sleep specialist is important,” he said. “Disorders like sleep apnea are very under-diagnosed.”

And for students, “there are sleep pediatric physicians out there that can help out,” Shrishrimal said.