Before the big test: study or sleep?
Many teens cram for a test the night before at the expense of their sleep. However, studies have shown that this actually causes them to perform worse on exams!
Are our kids sleep deprived?
It is estimated that 25 to 50 percent of clildren aren’t getting enough sleep.
How does blue light affect sleep?
Learn about the effect of blue light on sleep and how we can sleep better.
As a parent, I remember the frustration of waking a teenager up for school in the mornings. There were days when I thought about dragging him out of bed! I wish I had known that my teenager wasn’t lazy- he was sleep deprived! Changes in his natural sleep cycle had come up against a school schedule that ran counter to how his body needed to rest. In addition, stress and technology were leaving him overtired and negatively impacting his health. And he wasn’t alone-we have an epidemic of sleep-deprived teenagers.
Teens need more sleep than adults
An average adult requires 7 to 8 hours of healthy sleep per night. But teenagers, with their developing bodies and brains, need 8 to 10 hours of sleep. However, according to a 2006 study conducted by the National Sleep Foundation, more than 87% of high school students in the U.S. get far less than this recommendation. And the amount of sleep they do get is decreasing. The problem has gotten so bad that the American Academy of Pediatrics has called the problem of tired teens a public health epidemic.
Why are teenagers so sleep-deprived?
The answer lies in social factors and changes in technology colliding with biology. Adolescents have a tendency to go to sleep as much as 2 hours later than younger children. But high schools typically open earlier than primary schools, jolting teens out of bed before they are ready. In the process, they not only lose hours of rest, but their natural rhythm is disrupted. This causes them to miss out on REM sleep, which is some of the most productive sleep time. When you add to this the pressure of homework, extracurricular activities, and technology that disrupts sleep (28% of teens are awakened at night by their phones), teenagers have been set up for sleep deprivation. And this loss doesn’t just leave kids tired the next day- it is cumulative, making them progressively sleepier throughout the week.
What is this doing to teenagers’ health?
Many studies show that students who sleep less suffer academically. Sleep deprivation impairs memory, concentration, and problem-solving. Sleep is believed to help regulate emotions, and sleep deprivation can contribute to anxiety, depression, and bipolar disorder. And research has also shown that sleep problems are a major risk factor for suicidal thoughts and suicide. There is even a connection between sleep deprivation and an increase in the number of car accidents.
What can we do?
Some communities are addressing this problem by changing the start times of their middle and high schools. But that may not be feasible in all communities. To support teens’ need for healthy sleep, adults can create a schedule with a strict bedtime. Parents can also limit screen time and access to technology at night. Both parents and teachers can trim back expectations and minimize pressures that interfere with teen sleep. Adults can also create opportunities for teens to sleep in on weekends, remembering that this is a normal part of adolescence. And, like all healthy habits, we can model these behaviors for our teens by making healthy sleep a priority in our own lives. By teaching our teens the important role sleep plays in our health, we are empowering them to end the cycle of sleep deprivation.