top of page


Dr. McClain Suggests CBT Solutions for Sleep

Dr. McClain Suggests CBT Solutions for Sleep

Dr. McClain Suggests CBT Solutions for Sleep


Contributing Writer

October 12, 2023

Luke Velasco '27

In our school community, responsibilities can become so overwhelming that we neglect sleep. 

Dr. Zach McClain, medical director, said, “Sleep is one of the most essential parts of our life. It is required for all sorts of physiological functions; it helps keep our body in homeostasis; it is important for memory and how we process information; and it is also important for our mood. The amount of sleep required can vary from person to person, but for teenagers, the average amount of sleep you should get is 8-10 hours.” 

When students have trouble sleeping, Dr. McClain suggests Cognitive Behavioral Treatment for Insomnia (CBTI), a method with three main steps. 

First, find something relaxing to do before bed, such as coloring, journaling, meditating, stretching or reading. Next, completely refrain from using screens an hour before bedtime, since light from the screen reduces the secretion of melatonin, an essential hormone for initiating sleep. Third, only use the bed for sleeping, not for working, watching streaming shows, talking on the phone, or other activities. 

If someone works on their bed, for instance, their brain will come to associate bed with work rather than sleep. This subconsciously causes the brain to be in work mode rather than sleep mode at bed time. 

CBTI also promotes establishing a consistent wake-up time to establish a healthy routine, as well as eliminating caffeine consumption after noon. Following CBTI and some of its rules about avoiding screens at night, not consuming caffeine too late, and relaxing can all help students achieve sufficient sleep. 

However, if students are still struggling, they can visit the Health Center for advice on developing healthy sleeping habits. Especially as stress and work build up over the year, students should prioritize their sleep schedules. 

Getting the proper amount of sleep is important, as it allows us to devote our best selves to the next day’s activities – whether in academics, arts, or sports.

Luke Velasco is a contributing writer for The Record.

November 16th

Read the latest issue of The Record as it appears in print.

The Latest

Our Picks

Debate Team Dominates Home Tournament in Historic Season

What Makes a Good All-School Speaker?

Where Does Our Trash Go?

There Ain’t No Such Thing as a Free Lunch

The Early Bird is Sleep Deprived

Conservation is Fashionable at Vintage Closet

Inside the College Recruitment Process with Committed Athletes

Renovations to Memorial Dorm Forces School to Adjust Rooming Plans

Courage Garden Unveiled During Emotional Ceremony

Editor's Note: This article was recovered from The Record's online archive. There may be stylistic and visual errors that interrupt the reading experience, as well as missing photos. To read this article as it appeared in print, view our print archives.

More reads


Editorials are written by members of The Record's Executive Board. They typically center on issues related to the school or student life on campus.

bottom of page