Hot Sleep Little Teen

Hot Sleep Little Teen
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Teens love to label themselves “night owls,” trading stories of
all-nighters and sleeping away an entire Saturday. Though teenagers and
their sleep habits may be maddening to parents, they’re partly in response
to physical changes that occur during puberty. “Teens experience a natural
shift in circadian rhythm,” says Johns Hopkins sleep expert

Laura Sterni, M.D.

This makes it more difficult for them to fall asleep before 11 p.m. Add in
early school start times and an increase in homework, extracurricular
activities and sometimes a part-time job, and sleep deprivation in teens
becomes common. However, says Sterni, it’s important that parents help
teens do the best they can, because this age group needs more sleep than we
might realize.

So how much sleep is enough? According to Johns Hopkins pediatrician

Michael Crocetti, M.D., M.P.H.

, teens need 9 to 9½ hours of sleep per night—that’s an hour or so more than they needed at age 10. Why? “Teenagers are going through
a second developmental stage of cognitive maturation,” explains Crocetti.
Additional sleep supports their developing brain, as well as physical
growth spurts. It also helps protect them from serious consequences like
depression or drug use (see “The Price of Sleep Deprivation in Teens,”
below).

Sterni and Crocetti both recommend that parents take teenagers and sleep
seriously. Begin by modeling good sleep habits, such as adhering to a
regular sleep schedule, cutting back on evening caffeine, and exercising
regularly. They also suggest these teen-specific and time-tested tips.

Schedule a checkup.
Pediatricians can educate teens on how much sleep is enough, recommend
healthy sleep habits, and screen them for common teen sleep disorders,
including sleep apnea, insomnia and circadian rhythm disorders.

Start the day in sunshine.
Having breakfast outside or by a sunny window helps regulate the body’s
biological clock, making it easier for teens to wake up in the morning and
drift off at night.

Encourage the connection.
When your teen is well-rested, ask how he felt that day while taking a test
or playing a sport. Help him come to the conclusion that sleep
improves his outlook—and help him realize how much sleep is enough.

Tie good sleep to car privileges.
Sleep deprivation in teens can lead to accidents. “I tell my teenage son he
can’t drive to school in the morning if he’s not getting enough sleep,”
says Crocetti.

Help teens rethink their schedule.
If your teen typically starts homework after evening activities, help him
find an earlier time to get started. Ultra-busy schedules may require
paring down.

Encourage afternoon naps.
Tired teens may benefit from a 30- to 45-minute nap before dinner. This is
a better fix for sleep deprivation in teens than sleeping-in, which throws
off their body’s sleep cycle.

Ban tech from the bedroom.
Using tech at night not only cuts into teens’ sleep time, it also exposes
them to a type of light that suppresses the body’s production of the
sleep-inducing hormone melatonin, making it tougher to fall asleep.

Encourage schools to move toward later start times.
Many middle and high schools are exploring the idea of starting school
around 8:30 a.m.—the time recommended by the American Academy of
Pediatrics. Talk with your local school board about this issue.

Watch the summer shift.
It’s normal for teenagers to want to shift their sleep schedule during the
summer. Just make sure they don’t push bedtime too far past the one they
had during the school year, advises Sterni. Teens whose schedules shift
significantly may find it more difficult to return to an appropriate school
sleep schedule and experience problems such as moodiness and excessive
daytime sleepiness at the start of the school year. Those with significant
shifts in their sleep schedule may need to see a sleep specialist to get
back on track in September.

At Another Johns Hopkins Member Hospital:
Find Additional Treatment Centers at:
Up in the Middle of the Night? How to Get Back to Sleep
A Day That Leads to Your Best Night's Sleep
Preparing Your Bedroom for a Great Night's Sleep

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