Teens: Sleep Deprived on a Downhill Slide

Most teens don't get enough sleep. Their natural sleep rhythm does not coincide with the rest of the world's. School, jobs and extracurricular activities before and after school make it a challenge for teens to get adequate rest. The result can be a host symptoms mistakenly attributed to other causes. Misdiagnosis means teens are being treated for something that's not the underlying problem, when the remedy could be as simple as going to bed earlier or getting up later.

Lack of sleep can cause mood swings, cognitive problems or impulse control issues, and can affect physical and mental performance. Sleep loss negatively affects the prefrontal cortex of the brain, which governs impulse control. Learning issues and inability to retain information (e.g., poor recall or memory) may be related to lack of sleep. Anger, depression, weight gain, reduced immunity, diabetes and emotional issues have all been associated with sleep deficits.
And how many times have we heard of a major accident caused by a driver falling asleep? When a sleepy teen gets behind the wheel, the consequences can be tragic.

Sleep Studies

Here are some fascinating findings from studies about teens and sleep:

• Thirty years ago, children averaged one more hour of sleep per night than they do today. In one generation, they've lost one hour of sleep on average.
• Lack of sleep can negatively affect encoding of information into long-term memory. This may be one reason that sleep deprivation impairs learning and correlates with lower grades.
• As little as 15 minutes of sleep a night can make a difference in a child's academic performance.

A Growing Trend: The Early Bird and Later Gator

A study from the University of Minnesota showed that students who started school at 7:15 a.m. got less sleep and lower grades than students who started school at 8:30 a.m. Although less sleep correlates with lower academic achievement, schools often schedule early classes to appeal to working parents who want to get off to work earlier.

From a budgetary perspective, it may make sense to schedule staggered start times (early-start and late-start students). With staggered start times, school districts can cut in half the number of school buses and drivers, since they can make two round trips in the morning and two round trips after school. However, they haven't taken into account the cost to the children in terms of academic achievement.

What's Going on While We Sleep

So what happens during sleep that's so crucial for children and teens? The body's immune system is rejuvenated, the body rests and the subconscious channels troubling issues through dreams. The body "detoxes" mentally and physically. Teens, whose bodies are growing and changing, need sleep to re-energize. 

There are five stages of sleep and four to five complete cycles a night. Stages 3 and 4 are deep-sleep stages that refresh the body the most. It's difficult to wake someone from either of these stages. During the fifth stage, REM (Rapid Eye Movement) and physical changes take place, including more rapid, shallow breathing and more rapid heartbeat. Muscles remain at rest. It's considered the most vivid dream state, and is important for mental health.

How Much Sleep Is Enough

People vary in the amount of sleep that they need. Your child is probably getting enough sleep if he can fall asleep within 15 to 30 minutes, wakes feeling refreshed and is alert during the day without the use of any stimulants, such as caffeine.

The American Academy of Sleep Medicine recommends that young elementary school children get 10 to 11 hours of sleep, and elementary school children as old as 12 should get 9 to 10 hours of sleep a night. Teens need about 9 ¼ hours of sleep a night (some can get by with 8 ½); however, in one study, only 15% were getting that much sleep on a school night.

For teens, this is natural. Their biological clock changes with adolescence, so that their natural sleep cycle or circadian rhythm is to go to bed later, around 11 p.m., and sleep in later. Cramming for tests and busy days and nights mean that teens are up late, often well after 11 p.m. Teens, like working adults, tend to sleep in on the weekend to make up for lost time.

It's important for parents to encourage their teens to get enough sleep. One approach is to show teens statistics that will influence their decision to want to go to bed earlier. If you can convince them that going to bed will help their academic performance more than studying all night, they'll realize that sacrificing a good night's rest in order to study won't produce the desired result. Of course, it may not be studying that is keeping them up late, but still, it helps for teens to understand that lack of sleep has a greater impact than just a yawn here and there.

When Bedtime Is Anything But Routine

Insomnia often arises during the teen years. Insomnia is a persistent lack of sleep caused by difficulty falling asleep and/or remaining asleep. Insomniacs wake up feeling groggy and tired. Concentration and memory problems, fatigue, irritability and depression are associated with insomnia, along with heart disease, cancer and a shorter lifespan.

In a large-scale study, adults who slept less than four hours a night were more likely to die than people who slept six to seven hours. It's simply common sense that people are more accident-prone and likely to get injured when they're tired. 

Once insomnia has been identified as a problem, early intervention can make a world of difference. The longer it goes on, the more difficult it is to effectively treat. People actually get in the habit of insomnia, so it becomes a learned and ingrained behavior.

A variety of methods have been used to help teens with insomnia get more sleep. Since medication can have side effects, it's best to first try behavioral and environmental techniques to address the problem before looking to prescription medication for relief. For some, bedtime rituals, like a glass of warm milk or hot water before bed, is an effective sleep aid. Relaxation techniques and environmental aids, such as soothing sounds, can also help teens overcome insomnia.

Sleeping Tips

If your teen is having trouble falling asleep, there are some simple, common-sense tips that can make a huge difference:

• Avoid caffeine, energy drinks and sugar overload.
• If your teen takes naps, don't overdo it. Take a shorter nap or skip the nap if your teen can't sleep at night.
• Exercise. A physically tired person falls asleep more easily. Yoga is a great way to relax the mind and body at the same time you're exercising.
• Make sure your teen's bedroom environment is conducive to sleep. Radios with "white noise," such as waves or rain may help bring on sleep. The temperature shouldn't be too hot or cold (strive for about 60 degrees).

Making Time for Sleep

Our teens have busy lives. With all their activities, something's got to give. Just make sure it isn't sleep!