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Start Talking
Know! Sleep is Fuel for Life
9/4/2019
Sleep is food for the brain, particularly for adolescents in the
critical stages of physical, emotional and intellectual development.
Fewer than 15 percent of teens get the sleep their bodies and minds
need to fuel that growth, and that’s a big problem.
Sleep deprivation poses a serious threat to our children’s health,
safety and academic success. For children 10 to 12 years old, the
National Sleep Foundation recommends 9-12 hours of sleep each night;
for 14 to 18-year-olds, they need to be getting somewhere between 8-10
hours nightly. To figure out what time they should be getting to sleep,
you can work backwards from what time they need to go to bed.
If your 11-year-old needs to be awake by 6 a.m., they should go to bed
between 6 and 9 p.m. When children are pre-teens, hitting that target
is less of an issue. However, it can be quite challenging for a teen
who gets up at 6 a.m. for school to get to bed by 9 p.m. It’s tricky
because not only do many teens’ activities and homework prevent them
from heading to bed that early, but so do their internal clocks.
Michael Breus, Ph.D., also known as The Sleep Doctor, says, “During
adolescence, teens experience a biological shift to a later sleep-wake
cycle. For teens, melatonin release occurs later in the evening—usually
around 11 p.m.—and drops later in the morning.” Melatonin is a hormone
released in the brain that lets your body know when it is time to sleep
and wake— which explains why adolescents fight to stay up later, but
then must be dragged out of bed for school in the early morning.
Even with the unique sleep-wake cycle teens experience, we must find a
way to help them get the sleep they desperately need. Dr. Breus says
youth who are short on sleep are at risk for a long list of
intellectual, social, emotional and behavioral problems.
The Sleep Doctor links insufficient sleep in teens to:
Cognitive issues
Trouble with memory
Diminished focus and attention
Difficulty learning
Poor judgment and decision making
Reduced ability to problem solve
Behavioral and social issues
Greater tendency to engage in risky behaviors, including smoking, drinking and drug use
Hyperactivity
Aggressiveness, more prone to violence
Social withdrawal
Difficulty getting along with others
Emotional issues
Irritability and impaired moods
More negative attitude and outlook
Trouble controlling emotions
Greater risks for depression, anxiety and suicidal thoughts
Academic and performance issues
Lower grades
Poor academic performance
More frequent absence and tardiness
Working to avoid these negative outcomes is important. Dr. Breus says
it is key to engage your child in creating a sleep plan you both can
live with. He also says it is essential to talk with your child about
the importance of sleep and to help them understand that the things
they want to accomplish in their lives are fueled by sleep.
Let’s take a look at what we can do to help them get the quantity and quality of sleep they need.
Here are the National Sleep Foundation’s Top Ten:
Stick to a sleep schedule of the same bedtime and wake up time, even on
the weekends (try to keep it within an hour of the usual wake time).
Practice a relaxing bedtime ritual, like reading or listening to quiet music.
If you have trouble sleeping, avoid naps, especially in the afternoon.
Exercise daily, but not too close to bedtime.
Evaluate your room. It should be cool, dark, and quiet.
Sleep on a comfortable mattress and pillow(s)—with clean sheets.
Avoid bright light in the evening and exposure to sunlight first thing it in the morning.
Avoid caffeine in the evening and large meals before bedtime.
Help your body shift into sleep mode. Spend the hour before bedtime
winding down. Steer clear of electronic devices that stimulate the
brain.
If you can’t sleep, go into another room and do something relaxing until you feel tired.
When it comes to those pesky electronic devices, it is best to charge
them in your room away from the bed at night to eliminate your child’s
temptation to reach out or respond to late night messages.
Getting proper sleep is vital, and healthy sleep habits can make all
the difference in your teen’s quality of life. If your child is
experiencing trouble getting the quantity or quality of sleep they
need, do not hesitate to contact your physician or specialist for help.
Learn how to get the drug prevention conversation started at StartTalking.Ohio.Gov.
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