SLEEP

WHAT WE KNOW

Many teens do not get enough sleep, especially during the week.

• Only 15% of adolescents reported sleeping 8.5 or more hours on school nights, and 26% of students reported typically sleeping 6.5 hours or less each school night.

Adolescents have irregular sleep patterns.

• For many teens, their weekend sleep schedules are much different than their weekday schedules, to some extent as a direct consequence of weekday sleep loss. These differences include both the quantity and the timing of sleep.
• One study of more than 3,000 adolescents showed that the average increase of weekend over weekday sleep across ages 13-19 was one hour and 50 minutes. In 18-year-olds, the average discrepancy was more than two hours.
• In addition, 91% of the surveyed high school students reported going to sleep after 11:00 PM on weekends, and 40% went to bed after 11:00 PM on school nights.
• Irregular sleep schedules, including significant differences between when you go to bed and when you wake up on weekdays and weekends, can contribute to trouble falling asleep or awakening and poor quality sleep.

Insufficient sleep can lead to an increased risk of unintentional injuries and death.

Drowsiness (or fatigue) has been identified as a principal cause in at least 100,000 traffic crashes each year. In addition, one sixth of traffic crashes in the United States (approximately one million) are believed to be attributable to lapses in the driver's attention; sleep loss and fatigue significantly increase the chances of such lapses occurring. A North Carolina state study found that drivers ages 25 or younger cause more than one half (55%) of crashes that occur from falling asleep at the wheel.

The same symptoms of sleepiness that contribute to traffic crashes can also play a role in non-traffic injuries, such as those associated with handling hazardous equipment in the workplace or in the home. Furthermore, adolescents who have not received sufficient sleep and who consume even small amounts of alcohol are at greater risk of injury than are those who are not lacking sleep, because sleep loss has been shown to heighten the effects of alcohol.

Lack of sleep can contribute to low grades and poor
school performance.

High school students who describe themselves as having academic problems and who are earning C's or below in school report getting less sleep, having later bedtimes, and having more irregular sleep schedules than do students who report higher grades.

Insufficient sleep may cause negative moods (e.g., anger, sadness, and fear), difficulty controlling emotions, and behavior problems.

Sleep loss may be associated with a decreased ability to control, inhibit, or change emotional responses. Some signs of sleepiness, such as inability to stay focused on a task, impulsivity, difficulty "sitting still," and problems completing tasks, resemble behaviors also common in attention deficit hyperactivity disorder (ADHD). One study of students in transition from junior to senior high school found that classroom conduct or aggressive behaviors were highly associated with shorter sleep times and later sleep start time.

Lack of sleep contributes to increased likelihood of use of stimulants (including caffeine and nicotine), alcohol, and
similar substances.

Teens who are heavily involved in school and community activities, their jobs, and other responsibilities appear to be at greater risk for the effects of sleepiness than are those who are less involved in activities and either do not hold jobs or work fewer hours.

• Lack of sleep can make you look tired and feel depressed, irritable, or angry. Even mild sleepiness can hurt your performance, from taking school exams to playing sports or video games. Learn how much sleep you need to function at your best. Most adolescents need between 8.5 and 9.25 hours of sleep each night; strive to get it every night. You should awaken refreshed, not tired.
• Keep consistency in mind. Establish a regular bedtime and wake time schedule, and maintain this schedule during weekends and school (or work) vacations. Don't stray from your schedule frequently, and never do so for two or more consecutive nights. If you must go off schedule, avoid delaying your bedtime by more than one hour. Awaken the next day within two hours of your regular schedule, and if you are sleepy during the day, take an early afternoon nap.
• Get into bright light as soon as possible in the morning, but avoid it in the evening. Changes in light signal the brain when it should wake up and when it should prepare to sleep.
• Understand your body rhythms, and then you can try to maximize your schedule throughout the day according to your internal clock. For example, to compensate for your "slump" (sleepy) times, participate in stimulating activities or classes that are interactive. Try to avoid lecture classes and engaging in potentially unsafe activities, including driving.
• After lunch (or after noon), stay away from caffeinated coffee and sodas, as well as nicotine, which are all stimulants.
• Relax before going to bed. Avoid heavy reading, studying, and playing computer games within one hour of going to bed. Don't fall asleep with the television on; flickering light and stimulating content can inhibit restful sleep.

 

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