Tips to Help Teens Get Their Sleep
Learn Obstacles to Teen Sleep and How to Promote Adequate Rest
Aug 15, 2008
There is a natural hormonal shift which causes teens to feel sleepy during the day and wired later at night. Some studies suggest a natural time for teenagers to fall asleep is around 11:00pm (www.cbsnews.com). Additionally, high schools tend to start earlier than elementary schools, and teens often have activities before school or early bird classes, leading to extremely early wake up times. Though teens try to compensate for lost sleep during the week by sleeping in later on weekends, this actually compounds the problem because inconsistent sleep schedules contribute to difficulties falling asleep at night and then waking up on time in the morning. Eventually, this affects quality sleep during the school week.
How Much Sleep do Teenagers Need?
Teens ideally should get between 9-10 hours of sleep per night but often that is not the case. According to the 2006 Sleep in America Poll by the National Science Foundation, only 20% of American teens get adequate rest with students in 12th grade averaging only 6.9 hours of sleep per night. Additionally, 28% of high school students reported falling asleep in class at least once per week.
Common Barriers to Good Sleep
Media is a known stimulant. Try to get televisions and computers out of bedrooms. This will transform bedrooms into relaxing, quiet zones. Besides keeping closer tabs on what is going on with the computer, kids won't be tempted to IM friends or play video games if computers are not available. Loud music is also stimulating, so restrict it later in the evening.
Exercise wakes kids up and stimulates adrenaline, thus delaying the sleep cycle. Try to get kids to be more active earlier in the day so activity does not interfere with sleep. Unfortunately, later basketball or dance practices may be unavoidable, which makes coming home to a relaxing shower and quiet environment even more important.
When kids feel tired they reach for caffeine. The effects of it can last for hours, often interfering with sleep when consumed after 3:00 pm. Teach kids that using caffeine, natural vitamins, or other pills to stay awake will never replace quality sleep in maintaining alertness.
Social activities can interfere with regular sleep. Try to strategically plan parties or sleepovers on Friday nights to allow the rest of the weekend to get back on schedule. During school breaks and vacations try to keep similar schedules.
Consequences of Sleep Deprivation
Inadequate sleep can lead to poor school performance, inability to concentrate, moodiness, poor decision making, and increased injuries including car accidents (www.cbsnews.com)
Adequate sleep is critical to performing well. Sleep promotes growth, healthy well-being, and happy attitudes. Functioning on a good night's rest reduces accidents, injuries, good grades, and keeps social lives at their best. Helping kids find ways to maximize time spent in R.E.M. will help them be A.O.K.
