THE ROLE OF SLEEP
IN THE LIFE
OF A TEEN
The Role of Sleep in the Life of a Teen
• Sleep plays a vital role as adolescents develop and go through the
maturation process.
• Adolescence is a time of increased responsibility, peer pressure and
busy schedules.
As a result……
SLEEP,
a vital component of your life,
is often compromised.
Why is Sleep Important?
• Food for the brain – produces alertness,
enhances memory and our ability to learn
• A biological requirement – helps us
perform effectively and safely
• Essential for development – particularly
during growth and maturation
• A key to our health – as important as
good nutrition and regular exercise
Getting sleep helps prevent illness.
Good sleep is associated with good health.
What is Sleep?
• A basic human drive regulated by two biological
systems:
– Sleep/Wake Homeostasis
The drive to sleep that increases the longer we are
awake
– Circadian Rhythms
The internal clock in our brain that regulates when
we feel sleepy and when we are alert
Teens are Chronically Sleep Deprived
• Teens need 8 ½ –9 ½ hours of sleep.
• 85% get less than the minimum requirement.
• Teens often have poor sleep habits and irregular
sleep patterns – trying to make up for sleep on
weekends.
• Teens regularly
experience daytime
sleepiness.
Teens Experience a Shift
to a Later Sleep-Wake Cycle
• The biological clocks of children shift during adolescence,
which drives them to a later bed time schedule (around
11:00 pm) and a natural tendency to wake later in the
morning.
• This delayed phase syndrome can place them in conflict
with their schedules – particularly early school start times.
A Teen’s Lifestyle
•
•
•
•
•
•
•
School
Sports and Extracurricular activities
Part-time jobs
Computer/Internet use
Social Media
Watching TV
Socializing
All of these activities compete with a teen’s sleep
time.
Trying to Get Enough Sleep
–Graphic Courtesy of Helene Emsellem, MD, Medical Director, Center for Sleep and Wake Disorders, Chevy Chase, Maryland
Artificial light has disrupted our sleep
patterns. Bright room lighting,
TVs, games consoles, mobiles, .
tablets and PCs can all emit enough light
to stop the natural production of
melatonin. These are all distractions,
which teens may use well into the night.
That wouldn’t be a problem if there was
no need to get up early in the morning
for school.
The early morning wake-ups mean they’re not getting
the recommended average eight to nine hours of sleep.
The result is a tired and cranky teenager.
Consequences of Sleep
Deprivation
• Cognitive, social and behavioral performance
become impaired.
• Poor school performance and lower grades
• Tardiness and absence from school
• Difficulty remaining alert and paying attention
• Reduced ability to concentrate, problem-solve,
remember and have a positive attitude
Consequences of Sleep
Deprivation (cont.)
• Irritability and impaired moods
• Problems controlling emotions and
getting along with others
• Greater risk for hyperactivity, depression
and possibly violence and substance abuse
Overall, daytime sleepiness reduces
enjoyment and quality of life.
SCHOOL START TIMES
• School start times tend to be early - interrupting
adolescents’ sleep patterns - and making it difficult
to wake up and be alert:
> particularly in the morning; and
> often living with the consequences of sleep
deprivation throughout the day.
Talk to your teenager about their sleep
problems.
Ask them about anything they're worried
about.
This will help them to put their
problems into perspective and sleep better.
Promote the benefits of good sleep
Emphasise to your teenager the importance
of sleep.
It has proven advantages for memory and
performance.
A minimum of eight to nine hours’ good
sleep on school nights is recommended for
teens.
Exercise for better sleep
Regular exercise helps you sleep more
soundly, as well as improving your general
health.
Teenagers should be aiming for at least 60
minutes every day, including activities such
as fast walking and running.
Cut out the caffeine to beat insomnia
Suggest that your teenager drinks less
caffeine (contained in drinks such as cola,
tea and coffee as well as ‘energy’ drinks).
Too much caffeine stops them falling asleep
and prevents deep sleep.
Don't binge before bedtime
Let teenagers know that eating too much or
too little close to bedtime may prevent sleep,
due to an overfull or empty stomach.
This can be a cause of discomfort
throughout the night.
Bedtime routines are a great sleep aid
Encourage your teenager to have a bedtime
routine.
Doing the same things in the same order an
hour or two before bedtime can help them
drift off to sleep.
Is the bedroom sleep-friendly?
Ensure they have a good sleeping
environment – ideally a room that is dark,
cool, quiet, safe and comfortable.
It might be worth investing in thicker
curtains or a blackout blind to help insulate
against the light of summertime early
mornings (and late evenings).
Limit screens in the bedroom
If possible, don't have a mobile, tablet, TV
or computer in the bedroom, as the light
from the screen interferes with sleep.
A music system is preferable.
Get a comfy bed
Ensure teens have a comfortable bed or
mattress.
If it's time to get a new one, encourage them
to choose it.
(Adolescent boys grow very quickly and the
mattress they had a couple of years ago may
no longer support them adequately.)
Good sleep habits last a lifetime
Remember, habits learned in adolescence
often become lifetime habits, so make sure
they learn good sleep habits early and
they'll last a lifetime.
http://www.nhs.uk/Livewell/Childrenssleep/
Pages/teensleeptips.aspx
Of course this is assuming they can cope
with all the stress of being a teenager.
So if they are feeling stressed, what can you
do?
First of all, what are the signs of teenage
stress and how does this differ from the
signs of being a ‘normal’ teenager?
Teenagers who experience stress may be irritable,
not sleep well, lose interest in food, worry a lot,
and appear depressed or negative. Headaches and
stomach pains can also be stress-related.
All teenagers have to sit exams and this is
putting increasing pressure on them.
Many of our students can cope with this
stress but some find this more difficult than
others.
What you can do to help:
If you feel your child isn't coping, talk to
their teachers at school.
Make sure your child eats well
A balanced diet is vital for your child's health, and
can help them to feel well during exam periods.
Some parents find that too many high-fat, highsugar and high-caffeine foods and drinks (such as
cola, sweets, chocolate, burgers and chips) make
their children hyperactive, irritable and moody.
Help your child get enough sleep
Good sleep will improve thinking and
concentration. much sleep kids need.
Allow half an hour or so to wind down between
studying, watching TV or using a computer and
going to bed to help them get a good night's sleep.
Cramming all night before an exam is usually a
bad idea. Sleep will benefit your child far more
than a few hours of panicky last-minute study.
Be flexible during exams
When your child is revising all day, don't
worry about household jobs that are left
undone or untidy bedrooms.
Staying calm yourself can help. Remember,
exams don't last forever.
Help them to study
Help your child revise by making sure they
have somewhere comfortable to study. Help
them draw up a revision schedule or ask the
school for one.
Talk about exam nerves
Remind your child that feeling anxious is
normal. Nervousness is a natural reaction to
exams.
The key is to put these nerves to positive
use. Being reminded of what they do know
and the time they have put into study can
help them feel confident.
Encourage exercise during exams
Make sure your kids are active. Exercise
can help boost energy levels, clear the mind
and relieve stress. Walking, cycling,
swimming, football and dancing are all
effective.
Don't add to the pressure
Keep things in perspective, listen to your son, give
support and avoid criticism.
Before a test or exam, be reassuring and positive.
Make sure they know that failing isn't the end of
the world.
After each exam, encourage your child to talk it
through with you. Then move on and focus on the
next test, rather than dwelling on things that can't
be changed.
Remember, if you are worried about your
son, please talk to us.