Early school start times disrupt natural teen sleep patterns
Teenagers are instinctively night owls. Sleep-wake cycles for adolescents are biologically determined, and teenage bodies are programmed to stay up late and sleep later in the morning. The typical high school student's natural time to fall asleep is about 11 p.m., and most adolescents need 9 or 10 hours of sleep each night. In many Michigan high schools, first hour begins as early as 7 a.m., long before a teen's natural wake time.
Evidence suggests that many teenagers suffer from sleep loss. A recent survey revealed that only 15 percent of adolescents sleep 8.5 or more hours on school nights, and 26 percent sleep only 6.5 hours. Besides affecting academic performance and leaving teens feeling irritable and depressed, sleep loss is dangerous for young drivers. Every year, 100,000 auto accidents result from drowsy driving, and drivers under age 25 are involved in more than one-half of these crashes.
For the adolescent's sleep-wake cycle to stay on track, it is essential that teens maintain a consistent bedtime and wake time. On weekends and vacations, go to sleep no more than an hour later, and wake no more than two or three hours later than during the week. The following tips will also help teens get more restful sleep:
Make sleep a priority.
Take only a quick nap - no more than 20 minutes - early in the day.
Keep the bedroom quiet and dark. Cover lights from clocks, computer monitors, cell phones and other electronic equipment.
Don't use the phone, computer or watch TV an hour before bedtime.
Avoid coffee, tea, pop and chocolate, especially within a few hours of bedtime.
Don't eat, drink, or exercise within a few hours of bedtime.
Engage in quiet activities before bed, and establish a relaxing bedtime ritual.
Get Help at Henry Ford
Teens who are having chronic problems sleeping can receive help from the sleep experts at the Henry Ford Health System Sleep Center and Research Center. Henry Ford operates one of the nation's largest and most comprehensive sleep centers, helping more than 1,200 patients annually. The team of physicians, nurses and care providers work around the clock diagnose and treat a variety of sleep disorders. Sleep studies are routinely conducted at the Center, and because Henry Ford is a research center, a variety of treatment options are available which may not be offered at other sleep centers.
