Teens, Sleep and School
by Gisele Glosser
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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.
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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.
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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.
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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]
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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]
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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]
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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]
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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.
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Other suggestions include: [5], [2]
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Encourage a short nap (30 minutes) after school
with the alarm clock set.
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Encourage a regular bedtime routine to help
them unwind.
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Dim the lights as bedtime approaches.
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Encourage your teen to go to bed and get up at
the same time every school day.
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Cut out late-night phone chats.
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Avoid arguing with your teen just before
bedtime.
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Pull open the curtains and let the sun shine
in, or turn on the bright lights in the morning.
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Help kids understand that they need more sleep
because of changes in their bodies.
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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.
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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.
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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]
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