The Big Sleep (Problem)

Lack of sleep is a big problem for teenagers. On average, teens need about 9.25 hours of sleep each night, and most of them fall considerably short.

Teenagers tend to stay awake later than they did during adolescence because their bodies and brains have more energy. Yet, most high schools start their day earlier than elementary and middle schools. The combination of a natural desire to stay awake longer, and the need to wake up earlier, can cause problems. A 2009 study in the journal Pediatrics found that about one-third of teens reported falling asleep during school. Teens who don’t get enough sleep tend to be more irritable and less focused, which can affect their performance inside and outside of the classroom. Sleep-deprived students have trouble paying attention in school, and are more prone to depression. In some cases, the result can be deadly: Drowsiness is linked to thousands of car accidents each year.

For parents, finding ways to help teenagers get more sleep can be a challenge. However, the National Sleep Foundation offers these tips:

•  Reduce caffeine consumption before bedtime. Avoid coffee, tea, soft drinks and chocolate late in the day.

•  Don’t leave homework until the last minute. Teens should take care of homework as soon as they get home from school, or right after dinner.

•  Turn off technology as bedtime approaches. Teens who watch television, play video games, surf the Internet, and text or send instant messages late into the night may be more at risk of sleep deprivation because their brains are overstimulated. Stick to quiet, calm activities in the hour before going to bed.

•  Establish times for going to bed and waking up, and stick to it — coming as close as you can on weekends. A consistent sleep schedule helps teens feel less tired since it allows their body to get in sync with its natural patterns.

•  Do the same things every night before going to sleep, so they serve as signals that it’s time for bed. Try taking a bath or shower (this will leave you extra time in the morning), or reading a book.

•  If possible, take a short nap after school to re-energize.

•  Keep the teen’s bedroom cool, quiet and dark.

•  Try keeping a diary or to-do lists. If you jot notes down before you go to sleep, you’ll be less likely to stay awake worrying or stressing.

•  When you hear your friends talking about their all-nighters, tell them how good you feel after getting enough sleep.