Teens and Sleep

Sleep is essential. It optimizes the brain and body for health. It is involved in rejuvenating all the cells in your body, gives brain cells a chance to repair themselves, and activates neuronal connections that might otherwise deteriorate due to inactivity (Amen, 2010).
Teens require a lot of sleep. Early adolescents also require more sleep. For an early adolescent age 5-12 years requires 10-11 hours of sleep. The 13-19 year olds require an average of 9 hours of sleep per night. I do not think a lot of teens are getting that much sleep at all.
Lack of sleep is linked to many different things such as depression, weight gain, ADD, decreased brain functioning and mood changes to name a few.
Sleep deprivation has been linked to mood problems and depression in a number of scientific studies. A study shows that insomnia in adolescents is a significant risk factor for depression later in life.
Sleep deprivation slows reaction times, clouds judgment, affects vision, impairs information processing and increases aggressive behavior. Sleep deprivation can also induce psychosis and paranoia. Studies show that sleep-deprived adolescents are also more likely to drink alcohol, smoke marijuana and use other drugs than those who get enough sleep (Amen, 2010).
Sleeping less makes a person eat more sugary junk foods rather than fruits, vegetables and whole grains. It also makes you eat more calories overall which increases your risk of gaining weight and becoming obese (Amen, 2010).
Sleep deprivation is rampant among teens. Researchers have found that when kids hit their teen years, their sleep cycles change, making them more inclined to go to sleep later and wake up later. That makes it especially tough for teens to be up and alert for those early 7 am start times at some schools. A study from 1997 found that when a high school switched from a 7:15am start time to 8:40am start time, students reported getting more sleep and feeling less tired during the day. They also got higher grades and were less likely to have feelings of depression. A 2009 study found that later school start times increased the number of hours slept during the week and decreased the number of car accidents involving teen drivers in the area by 16.5%! (Amen, 2010).
So with this information, sleep is very important for everyone but especially for teens. With the activities that a teen can or is involved in, regular sleep can be a challenge.
Here are a few ideas that can be done to help establish a healthier sleep routine:

1. Maintain a regular sleep schedule- going to bed and waking up at the same time. This can be difficult if a teen has a job then has to complete homework, but is still workable. A teen may just need to see friends or girl/boyfriend on the weekends!
2. Take computers, video games, cell phones out of the bedroom and have them turned off a few hours before bedtime. Teens may not like this part, but if they can get a healthy sleep routine then MAYBE these can be negotiated back into the room!
3. Eat and maintain healthy eating habits. Avoid caffeinated drinks, sodas or other sugary substances altogether or a few hours prior to bed time.
4. Listen to soothing music. Limp Bisket or Soldier Boy maybe a teen’s favorite but may not help them sleep!
5. Have a sleep journal. This can help a teen monitor his/her own sleep patterns which may help him/her come up with his/her own conclusions about needing more sleep.
6. Reduce stress. Reduce anxiety. Play day in a healthy way. Do what you are supposed to be doing with homework, chores, listening so that parents will have to nag you less!

We all need sleep and can all be affective by the amount of sleep or lack of sleep that we have.

Teens need more and regular sleep so they can function better and healthier. Talk with your teen about how you can help him/her get better regular sleep. Start tonight!

Amen, Daniel. (2010). Change Your Brain, Change Your Body.