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On any given weekday morning around 8:00 AM, the drive-up loop near the pool tells a familiar story. Heavy eyelids, sagging shoulders, caffeinated beverages gripped like newborns. You’re picturing students, right?
Funny, I was describing the adult drivers dropping off their sleepy Ravens. We’re all tired. Too tired. And it doesn’t get better as the day goes on. The scene I described could just as easily have been at dismissal. Sleep debt follows us throughout the entire day, shaping how we think, react, and treat one another – and ourselves.
With this in mind, our PTSA and ELAC hosted Dr. Mark Rosekind last week, a renowned national sleep expert whose career spans work with NASA astronauts, Olympic athletes, and the National Transportation Safety Board. While he praised our 8:30 AM start time, later than many schools, his grounded, science-backed presentation about what happens to the human brain and body when we run a chronic deficit on rest resonated deeply with the parents, students, and staff attendees.
Dr. Rosekind emphasized a fundamental truth that applies to teenagers and adults alike: sleep is not a luxury or a sign of laziness. It is a basic biological requirement, just like food, water, and air. Cutting into the 8 to 10 hours of sleep that adolescents biologically need, or the 7 to 9 hours needed for adults, impacts us for the rest of the day:
- In cognitive tests, research shows sleep loss causes essential functions like memory, reaction time, vigilance, mood, and decision-making to drop by 20% to 100%. Meanwhile, negative outcomes like apathy, miscommunication, and errors surge by 25% to 500%.
- We often tell ourselves that staying up two extra hours to finish homework or work emails makes us more productive. Research conducted by the US Military demonstrated the exact opposite: over a two-week period of restricted sleep, overall productivity actually drops by 62%. As Dr. Rosekind noted, you might pull it off for a single day, but after that, you are going to pay for it.
- A single 2-hour sleep deficit impacts reaction time and judgment as significantly as drinking two beers. Yet, humans are notoriously poor at estimating their own alertness; we almost always report feeling fine even when our physiological alertness is dangerously low. Think about this the next time you get behind the wheel.
Perhaps the most illuminating takeaway for parents was Dr. Rosekind’s explanation of the natural changes in sleep patterns during adolescence. During puberty, we learned, teenagers experience a biological shift in their internal body clocks. Their inclination to fall asleep later at night and wake up later in the morning is more biology than bad habits (defiance, poor discipline, or laziness. i.e.). Unfortunately, these natural rhythms conflict with the demands and schedules of everyday life. Our students, caught in the middle, accumulate significant sleep debt which, when chronic, negatively affects attention, learning, and emotional regulation. It is even linked to increased rates of anxiety and depression.
The best interventions we adults can implement are preventative in nature. Protecting sleep requires intentional habits. Dr. Rosekind called this “mental floss for the brain.” Here are a few key strategies shared during the talk (by the way, these are habits we can all benefit from):
- Keep the bedroom cool, dark, quiet, and comfortable. Whenever possible, separate the sleep space from stressful activities, homework, and other distractions. Phones out of the bedroom is a boundary worth considering.
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Establish a consistent wind-down ritual. Reading, listening to music, or watching something relaxing can help, though limiting screens before bedtime is preferable. The Great British Bake Off > Breaking Bad.
- If you're lying awake for roughly 20 minutes, get out of bed and try a quiet, low-light activity until you feel sleepy. Don't watch the clock or force yourself to sleep.
- A short 15–30-minute "power nap" can improve alertness and concentration without leaving you feeling groggy. Longer naps of approximately 90 minutes may also be restorative, but can interfere with nighttime sleep, particularly if taken late in the day. Naps are helpful, but no substitute for adequate sleep.
- Caffeine can temporarily improve alertness, but it masks fatigue rather than replacing sleep. Its effects can linger for six to eight hours or longer, potentially disrupting nighttime rest, especially if consumed at the wrong time of day.
Sleep directly impacts our safety, mental health, emotional resilience, and academic success from morning drop-off until we turn off the lights at night. Prioritizing rest doesn't mean accomplishing less; it means giving our minds and bodies the support needed to live and learn well. For more evidence-based resources and family sleep guides, visit the organization headed by Dr. Rosekind, The National Sleep Foundation.
Big thanks to our PTSA and ELAC for sponsoring this conversation with a special shout-out to Andy Kitt, PTSA Vice President, for connecting Dr. Rosekind with our community. Thanks also to all the families who joined us.
Have a great – and well-rested – week!
Best,
Sean
Dr. Rosekind provided these slides to share with the community. It mention some strategies and resources beyond the ones that Mr. Priest highlighted.
| Last Chance to Deck the Halls and Support Safe & Sober Grad Night! | |
Today is the last day to order from our annual holiday evergreen fundraiser!
Shop fresh, fragrant wreaths, garlands, and festive reindeer while helping fund the Class of 2029’s Safe & Sober Grad Night. Our evergreens come from a sustainably run family farm and will be available for pickup in San Carlos in early December.
Order by midnight tonight and share the sale with local friends and neighbors.
PayPal and credit/debit cards accepted. Questions or need another payment option? Contact Trinity Murphy
| Pies of Gratitude – Staff Appreciation | |
Show your gratitude for our Sequoia teachers and staff with pie on Friday, Nov. 20!
Sign up to donate pies, whipped cream or supplies, or to help serve at the event.
Drop off donations in Redwood City on Wed Nov 18 & Thurs Nov 19. Contact Stacie Ciraulo with questions.
Thank you so much for helping our Sequoia teachers and staff feel how grateful we are for them in this season and always!
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For the first time this year, your PTSA is pleased to announce cash awards for winning entries in the Reflections Art Program. Remember, the deadline to submit your personal expressions of “What my culture means to me“ is Nov. 9, 2026.
The Reflections Art Program is a great way to express yourself, be recognized for your artistic efforts, and get a chance at a cash award!
Learn More
| Programa de Arte Reflexiones | |
Por primera vez este año, la PTSA se complace en anunciar premios en efectivo para las obras ganadoras del Programa de Arte Reflexiones. Recuerden que la fecha límite para enviar sus expresiones personales sobre "Lo que mi cultura significa para mí" es el 9 de noviembre de 2026.
El Programa de Arte Reflexiones es una excelente manera de expresarse, obtener reconocimiento por su talento artístico y ¡tener la oportunidad de ganar un premio en efectivo!
Más información
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As a reminder, please follow and like the PTSA on social media to stay connected:
• Facebook: Sequoia High School PTSA
• Instagram: @sequoiaptsa
If you are not currently receiving our email blasts, please make sure to re-subscribe to both the General PTSA and e-blasts here:
https://www.sequoiaptsa.org/mailing-lists-and-newsletter
| | Teen Resource Center and Wellness Program | | |
One of the important ways SHSEF invests funds is in student wellness – both through the Teen Resource Center and the Wellness Programs it offers.
SHSEF funding provides Sequoia with an additional full-time therapist in our often overstretched wellness center. The therapist, Rebekah Howard, sees students regularly and also offers walk-in crisis support. The counselors host anxiety-reduction workshops and executive functioning skills workshops to help our Ravens find the essential balance between life and school. The TRC’s funding also includes additional training for our counselors.
To close the gap in state and local funding, SHSEF raises funds from parents, community members, and grantors. In addition to Mental Health & Wellness, the donated funds also support Academic & Arts Enrichment and College & Career Preparedness.
Our fundraising goal for the 2026-27 school year is $650,000, and our recommended ask per student is $1,800, or any gift meaningful to your family.
Learn more and DONATE TODAY!
| | Looking for a way to get your SHSEF information and news and engage with our community? Follow us on Instagram: @SequoiaEdFoundation | | Seniors – Get Your Grad Night Tickets Today! | |
🎓 Celebrate Grad Night on the San Francisco Bay! 🎉
Join your classmates on June 4, 2027, for an unforgettable night aboard the San Francisco Spirit.
Tickets are $110 now – buy early before prices increase in January!
Ticket proceeds help cover the Grad Night cruise, transportation, onboard activities, and a delicious buffet featuring both savory and sweet options to keep students fueled throughout the celebration.
👉 Get your Grad Night ticket here!
More details will be coming soon. Questions? Contact tinahymer@yahoo.com.
| Estudiantes de último año: | |
🎓 ¡Celebren Grad Night por la Bahía de San Francisco! 🎉
Acompañen a sus compañeros el 4 de junio de 2027 para disfrutar de una noche inolvidable a bordo del espíritu de San Francisco.
¡Los boletos cuestan $110 ahora – cómpralos con anticipación antes de que aumenten de precio en enero!
Los fondos recaudados con la venta de boletos ayudan a cubrir el crucero de la Noche de Graduación, el transporte, las actividades a bordo y un delicioso bufé con varias opciones para que los estudiantes tengan energía durante toda la celebración.
👉 Compren su boleto para Grad Night aquí!
Pronto compartiremos más detalles. ¿Preguntas? Comuníquese con tinahymer@yahoo.com.
| | Upcoming Schedule Modifications | |
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November 11: Holiday – Veterans Day
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November 25–27: Holiday – Thanksgiving
- December 3: Minimum Day
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Sequoia Drama's Fall Musical Production
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Tickets for INTO THE WOODS On Sale Now!
Come and see Sequoia Drama's fall musical production of INTO THE WOODS.
Shows are Nov 12-15, Thur & Fri at 7pm and Sat & Sun at 3pm. Saturday's show is a pay-what-you-can performance.
Tickets are available at https://our.show/seqdramaintothewoods
| | Sequoia High School Woodshop: Share Your Career! | | |
Could your career inspire a student’s future? We’re looking for professionals in construction, engineering, architecture, industrial design, and related fields to share their career journeys and show students the exciting possibilities beyond the classroom. Your real-world experience could open their eyes to a future they’ve never considered!
Next Opening: January 13, 9:15 a.m.–1:45 p.m.
Sequoia High School, Redwood City
Sign Up to Speak with Woodshop Students
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Winter sports are here and include Boys and Girls Basketball, Boys and Girls Soccer, and Boys and Girls Wrestling.
See the WINTER SPORTS page on the Sequoia Athletics Website for more information.
| Still Time to Join Boosters | | Did you know that for only $10, you can join Boosters and be part of the community to support all Sequoia athletes? All levels of membership will receive 2 Sequoia Boosters magnets. Look for us at the entrance of the Meet the Ravens game and we can sign you up on the spot. | | November 10 – How to Raise Successful People: Simple Lessons for Radical Results Esther Wojkicki, Educator, Journalist, Author of How to Raise Successful People | | |
How can parents help their kids become self-driven, respectful, and resilient? Esther Wojcicki, renowned educator, journalist, and bestselling author of How to Raise Successful People, shares her approach to raising happy, healthy, successful children.
Register here
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10 de noviembre – Cómo criar hijos exitosos: lecciones sencillas para lograr resultados extraordinarios
Esther Wojcicki, educadora, periodista y autora de How to Raise Successful People
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November 12 – (Rehumaning) How We Thrive: Caring for Kids and Ourselves in a Changing World
Stephanie Malia Krauss, Educator, Social Worker, Bestselling Author of How We Thrive
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Author and educator Stephanie Malia Krauss explores 14 timeless human essentials of body, mind, heart, and spirit that support health and well-being – including play, wonder, belonging, and creativity.
Register here
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12 de noviembre – (Rehumanizar) Cómo prosperamos: cuidar de nuestros hijos y de nosotros mismos en un mundo cambiante
Stephanie Malia Krauss, educadora, trabajadora social y autora de How We Thrive
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La autora y educadora Stephanie Malia Krauss explora 14 necesidades humanas fundamentales y universales del cuerpo, la mente, el corazón y el espíritu que favorecen la salud y el bienestar, incluyendo el juego, la capacidad de asombro, el sentido de pertenencia y la creatividad.
Registro aqui
| | Ms. Snow, the Library Media Specialist, sends a newsletter to students on the first of each month filled with book highlights, research links, and more. Click here to read the current newsletter. | | COSTA RICA YOUTH EXCHANGE | | |
Here is my parent testimony!
Thank you for your patience!
I would be happy to talk to any interested parents.
I would highly recommend the Costa Rica Youth Exchange program! Our daughter Sarah had an amazing, immersive, 4 week trip to Costa Rica during the summer between her Junior and Senior year. The host family was the perfect match for her.
They had a daughter with similar interests, were welcoming, caring, loving, and invited her in as their own family. During her time there she attended the local high school with her host sister, made new friends, attended a wedding with her host family, and went on amazing excursions around the area. During her 4th week, Ilba, the coordinator, encouraged and challenged her to teach a baking lesson (she loves to bake) in Spanish to a group of students at the vocational high school. While Sarah felt this stretched her out of her comfort zone, she came away with a greater sense of herself and her ability to do something hard.
She said it was one of the many highlights of her trip. This trip was a true immersion where she learned more about herself, the Costa Rican culture, and how others live so well without the luxuries she has here at home. She looks back on this experience and is so grateful for seeing the world from a different view.
She continues to be in contact with her host sister and they are planning their next meeting. Sarah came back more confident in her Spanish speaking skills, more independent, and wanting to do something like this again. - Katherine Schembri
Contact us ilba@youthcr.org
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