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Adolescents Need Sleep
by
Donna Kirdahy, Cornell
Cooperative Extension of Suffolk County
Adolescents are notorious for keeping
late hours, sleeping till noon when possible, and grabbing
naps after class. As a parent, you may be frustrated and
concerned, especially if your teen struggles to wake up,
is not alert during early class periods and is not performing
optimally.
Here is a look at these behaviors, their
consequences and some ideas on how you can help your adolescent
get the amount of sleep necessary for healthy development
and academic achievement.
Each of us has our own circadian rhythms,
cycles when we are most alert or ready for sleep. It may
be surprising to learn that teens experience a dramatic
shift in their natural rhythms, such that when most of
us are settling in for the evening, they are still wide
awake and energetic. Problems arise when, due to early
middle and high school schedules, their natural sleep
pattern is curtailed and they wind up missing out on crucial
sleep.
Although teens require about nine hours
of sleep a night, they usually only get about seven. Lack
of sleep has recently been identified as a risk for obesity,
in addition to poor academic performance, and a danger
to young drivers who, just by virtue of the fact that
they are teens with poor impulse control and inexperience
behind the wheel, are already at risk for accidents.
While your teen may have no control over
his circadian rhythm, certain behaviors he can control
also affect the amount and quality of his sleep. Caffeine,
which teens often consume in large quantities in sodas,
coffee, chocolate and energy drinks, is an addictive stimulant
that makes it difficult to fall asleep.
Extra curricular activities lead to a
well-rounded individual and should be encouraged. However,
your teen may be overscheduled or engaging in sports activities
too late in the evening, making it difficult to wind down
at the end of the day. Be sure his schedule includes necessary
down time.
Too much stimulation at night, whether
it’s studying, loud music, video games, television,
surfing the Internet, or conversations (by phone or online)
all have an adverse affect on sleep readiness. But, while
your teen cannot dictate his school schedule, most other
activities are within his control. You can help him identify
his behaviors and activities that may be making it more
difficult to get a full night’s sleep.
Here’s what else you can do to help
your teen get enough sleep:
Encourage moderate exercise (30-60
minutes a day at least four days a week), but not within
an hour of bedtime.
Establish a regular bedtime and don’t
permit sleeping late on weekends. A consistent nine
hours of sleep a night is best.
Consider removing the TV, computer
and other electronics from his bedroom to eliminate
late night temptations.
Make the bedroom a comfortable, quiet,
cool and dark place conducive to sleep.
As soon as your teen wakes up, open
shades, blinds and drapes to bring as much natural light
into his room as possible. This exposure will help signal
the brain to awaken.
Be a good role model. Have the household
quiet down as the evening progresses. Engage in evening
rituals (soothing music, bathing, relaxing) that ease
the way for sleep.
It may take a couple of weeks to get
into a specific sleep mode, but with a little effort,
your teen should be able to get the necessary nine hours
of sleep so he will feel his best and function well throughout
the day.
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