| Research has shown that
teenagers don't get enough sleep at night and go to school
tired. Some experts believe the cause is biological.
Others believe that teenagers stay up late because of adolescent
distractions. Early
high school start times can also contribute to teens'
tiredness. This
article will explore possible causes and solutions to this problem. |
| Research shows that
teens need eight to nine hours of sleep at night, as
compared with eight hours needed for adults. However, they are not getting enough sleep.
A recent study at Drexel University of students aged 12 to 18
found that "20 percent of those studied got the recommended eight or more hours of sleep during school nights with the rest getting less than eight hours. The average sleep for U.S. adolescents is seven hours..."
[1]
A study of Rhode Island teenagers found that "85 percent were chronically sleep-deprived and accumulated a minimum 10-hour sleep deficit during the week. Forty percent went to bed after 11 p.m.; 26 percent said they usually got less than 6.5 hours on school nights."
[2] Thus, sleep deprivation in teens is causing a growing
concern among researchers, educators and parents. |
| So why aren't teens
getting enough sleep? For one thing, they are staying up late. A variety of things can
contribute to this night-owl tendency among teens, including social life, caffeinated
drinks, electronic media such as computers, TVs and cell
phones. Other factors include procrastinating on homework, and
even depression. Adolescent work schedules are also a
concern. Teens who work more than 15 hours
a week at a job have less time for sleep. |
| Sleep deprivation in
teens may have biological causes. Some experts believe that teens' body clocks start later. Tests by a professor at
Oxford suggest
that "students perform better in the afternoon, because their
body clock is programmed about two hours later, possibly for
hormonal reasons." [3] |
| Some experts believe
that biological changes in teens affect their ability to
sleep. A recent study found that "biological changes
that take place in puberty keep kids from being able to fall
asleep as early as when they were younger." [2] Another
study "measured the presence of the sleep-promoting hormone melatonin in teenagers' saliva at different times of the day." They learned that
"the melatonin levels rise later at night than they do in children and adults -- and remain at a higher level later in the morning." [4] |
| Lack of sleep affects
teens' ability to function at school. A recent study showed that "sleep deprivation can affect mood, performance, attention,
learning, behavior and biological functions." [4] In
less clinical terms, "Daytime sleepiness makes it
difficult to concentrate and learn, or even stay awake in
class. Too little sleep may contribute to mood swings and
behavioral problems. And sleepy teens who get behind the
wheel may cause serious — even deadly — accidents."
[5] |
| The typical start
time for most high schools is 7:00 am, which can exacerbate this problem. Some schools have
experimented with later start times. The study at Oxford found that
"By delaying the start of school by one hour, and moving more demanding subjects to later in the day, then absenteeism and depression will
fall... But that does not mean young people should be indulged and allowed to stay in bed late."
[6] Researchers at Norwalk Hospital's Sleep Disorders Center in
Connecticut found that "Teens whose high schools have a delayed start time sleep longer and report less daytime sleepiness."
[7] |
| One solution is for
parents to impose earlier bedtimes on their teenagers. A
recent study found that "Teens whose parents pack them off to bed at 10 p.m. are less apt to become depressed or have suicidal thoughts than their peers who stay up much
later." [8] It should be noted that there is a big difference between
having suicidal thoughts and being suicidal. In any
event, parents can strive to get their teens
less wired at night.
This can be achieved by discouraging them from drinking
caffeine past 12 noon, and by keeping TVs, computers, and
especially cell phones out of their room at night. |
Other suggestions include: [5], [2]
- Encourage a short nap
(30 minutes) after school with the alarm clock set.
- Encourage a regular bedtime routine to
help them unwind.
- Dim the lights as bedtime
approaches.
- Encourage your teen to go to bed
and get up at the same time every school day.
- Cut out late-night phone chats.
- Avoid arguing with your
teen just before bedtime.
- Pull open the curtains and let the sun shine in, or
turn on the bright lights in the morning.
- Help kids understand
that they need more sleep because of changes in their
bodies.
- Let them sleep in on the
weekend, but no more than 2 or 3 hours later than their
usual time, or it will disrupt their body
clock.
Some
parents may find it difficult to take these suggestions without
imposing more rules on their teens' daily life.
Discussing the importance of sleep with teens will make it
easier. Since all teens are
not the same, parents should use their parenting experience
to best help their teens with sleep.
|
| In summary,
teenagers are not getting enough sleep on school nights.
Sleep deprivation in teens is
prevalent enough to cause a growing
concern among researchers, educators and parents. Research
has shown that lack of sleep affects teens' ability to function at school.
Sleep deprivation in teens may have biological causes
according to some studies. Teens and
their parents should take responsibility for the fact that teens
need eight to nine hours of sleep to function at school.
Parents can discuss the need for sleep with their teens, and
try the suggestions outlined above. |
References:
[1] Caffeine-Drinking Teens Don’t Get Enough Sleep
[Source: ScienceDaily]
[2] Wake Up, Sleepy Teens!
[Source: parent-teen.com]
[3] Why do teenagers sleep late?
[Source: BBC News] see [6]
[4] Schools Waking Up to Teens' Unique Sleep Needs
[Source: The Washington Post]
[5] Teen sleep: Why is your teen so tired?
[Source: CNN.com from MayClinic.com]
[6] Why do teenagers sleep late?
[Source: BBC News] see [3]
[7] Teens Sleep Longer With Delayed School Starts
[Source: US News and World Report]
[8] Early Bedtime May Help Stave Off Teen Depression
[Source: US News and World Report]
|
Other Articles:
1. Adolescent
Sleep [Source: Stanford University]
2. Back-To-School Sleep Routines: A Parent’s Guide to Healthy Rest
[Source: The Children's Hospital - Denver]
3. Teens
and Sleep [Source: KidsGoals.com]
4. High School Students With A Delayed School Start Time Sleep Longer, Report Less Daytime Sleepiness
[Source: ScienceDaily]
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