Here’s a bold statement: Teenagers are being robbed of sleep, and it’s time we sound the alarm—literally. But here’s where it gets controversial: the very institutions meant to nurture young athletes, like high school swim programs, might be part of the problem. Let me explain.
At SwimSwam, we welcome diverse voices in the aquatic community, and today’s Shouts from the Stands submission from Kate Casciato, a junior at The Dalton School in NYC and a freestyle sprinter for the Asphalt Green Unified Aquatics team, dives deep into this issue. Kate’s perspective is unfiltered, and while her opinions are her own, they’re worth hearing. Got something to say? Send your thoughts to emailprotected.
Kate’s story begins with an Oura Ring, a gift from her uncle that most 16-year-olds would envy. But for Kate, it’s a daily reminder of her sleep deprivation—a stark contrast to the 8 to 10 hours the Cleveland Clinic recommends for teens. Why? Because her alarm blares at 4:30 a.m. for early morning swim practice, a ritual many competitive swimmers know all too well. And this is the part most people miss: while pool availability, time management, and tradition justify these early starts, they come at a cost—one that’s especially steep for developing teenagers.
Here’s the kicker: Early morning practices often begin around age 13, a critical period for brain and body development. Add in escalating school demands—think hours of homework nightly—and you’ve got a recipe for chronic sleep deprivation. Kate’s schedule is a case study: swim practice at 5:30 a.m., school by 8 a.m., afternoon practice at 4:45 p.m., and homework starting at 9:30 p.m. Lights out? Closer to 1 a.m. That’s barely 5.5 hours of sleep on a good night. And let’s be clear—this isn’t a lazy teen complaining; it’s a hardworking athlete questioning a system that prioritizes pool time over health.
But here’s the controversial part: What if more sleep actually improves performance? Kate believes it would shave seconds off her sprint times, especially in short-distance events where recovery is key. Yet, the culture of early mornings persists, leaving teens like her to wonder: Are we sacrificing long-term well-being for marginal gains?
Adults talk about the importance of sleep—schools host assemblies, coaches preach recovery—but actions don’t always match words. Homework piles up, practice times stay rigid, and teens are left to bear the brunt. Sleep, as Kate points out, is the new wealth—a resource we’re learning to quantify and optimize. But until those in charge of our schedules truly prioritize it, teens will remain the most vulnerable.
So, here’s a question for you: Is the current system of early morning practices sustainable, or is it time for a rethink? Do the benefits outweigh the costs to mental and physical health? Let’s spark a conversation—agree, disagree, or share your own experiences in the comments. Because if science tells us sleep is non-negotiable, maybe it’s time to hit the snooze button on tradition.
ABOUT KATE CASCIATO
Kate is a junior at The Dalton School in NYC and a freestyle sprinter on the Asphalt Green Unified Aquatics (AGUA) team. A Futures Qualifier in the 50 free, she plans to swim in college while double-majoring in English and Public Policy.
