In the last post I discussed some of the reasons why teens are often getting too little sleep and what the impact of getting too little sleep is for them. The question arises - what can be done to help improve sleep for teens? I will leave aside for now issues involving significant public policy changes such as setting later start times for school and focus on what teens and their parents can do now to improve sleep.
The first issue to consider and keep constantly in mind is why you would want to sleep more. After all, there are so many other, more interesting things to do - social events, sporting activities, school projects, the internet, and that great new TV show - that it can be a hard sell to convince yourself to put in the effort to set aside time to sleep more. The main reasons for a teenager to get more sleep are to feel better (improved mood), have better academic performance (improved cognitive function) and to do better in sports (improved physical fitness). Our bodies need food, water, air and sleep to survive. If you want optimal health and functioning, then sleep must be regarded as being as important as food and water.
How do you know if you are not getting enough sleep? Ask yourself the following questions:
1. Are you usually finding it very difficult to get up in the morning?
2. Do you find yourself often feeling moody, sad or depressed?
3. Do you often find it difficult to focus, concentrate, and pay attention in class or when doing school work?
4. Are you falling asleep in class?
5. Do you feel so fatigued it is hard to exercise?
Any of these can be caused by other medical or psychological problems but among teens a major cause is getting too little sleep. If any of these apply, a first step would be to get more sleep and see if you feel better.
The bottom line for improving sleep for teens is essentially the same as for adults, except that teens will need more time for sleep than older individuals. Instead of the 7 or 8 hours of sleep recommended for adults, teens should think in terms of about 9 hours per night. With school schedules and other activities it can be a challenge to set aside that much time. It is also a good idea to get this amount of sleep on a daily basis and not skimp during the week and then try to make it up on the weekend.
The best way to improve sleep is to pay attention to good sleep hygiene and general good health. So a good place to start is to plan your work schedule to avoid all-night study sessions and last minute preparation of reports. Regular exercise, especially in the later afternoon, is a great way to improve health and sleep quality but don't exercise too close to bed time as it is energizing and could keep you up. While a small snack such as a bagel or some crackers is generally fine about an hour before bedtime, avoid heavy meals or snacks too close to bed time as they can make you feel uncomfortable and keep you up. Use naps sparingly. But an afternoon nap of less than 30 minutes can help you feel more alert and not keep you from falling asleep at night.
Likewise, use caffeine, whether in coffee, tea, candy, headache medicine, alertness pills, or energy drinks, in moderation and not after 2 pm. What is moderation? No more than the caffeine in two cups of coffee (100 - 200 mg) daily. I shouldn't even have to note this one but nicotine is a powerful stimulant and not smoking is one of the very best things you can do for better sleep and health. Keep a regular bed time and morning rise time throughout the week. Start winding down about an hour before bedtime by doing relaxing things like meditating, using relaxation techniques or listening to calming music. Avoid frightening movies or upsetting news reports right before bedtime. Bright light keeps you up so start cutting down the light as you are getting ready to sleep. This also means not looking directly into a light source like a computer screen or TV. Make your bedroom a good place to sleep by keeping it dark, quiet and cool. As much as possible use your bed room only for relaxation and sleep - so keep those fast paced video games in another room. When you get up in the morning use bright light to help wake up by getting as much light as possible. Bright light suppresses sleep-inducing melatonin and helps you wake up.
As for parents, it is important to recognize the significance of sleep and support your teen in getting enough. You can't force a teen to sleep but you can set a good example and encourage better sleep. Be aware of the above signs of sleep deprivation. When children are little, get them off to a good start by keeping regular sleep schedules and teaching children about the importance of sleep. Your active support for the kind of good sleep hygiene rules noted above will also help your teen get the sleep he or she needs.
If sleep problems continue or don't respond to these approaches, discuss your concerns with your pediatrician. Referral to a sleep specialist may be appropriate. But for most kids, the simple, although not easy to implement, techniques noted above can prevent them from being sleepless in America.
