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IS YOUR CHILD SLEEPING THROUGH LIFE?

By Kathy Sena

Sena Holbert can laugh at being voted “most stressed” by her high school classmates. But looking back, the recent college grad admits she definitely felt the strain during her teen years.
 
“There’s pressure to get top grades, to take advanced-placement classes, to complete college applications,” says Holbert. With at least four hours of nightly homework, she says she avoided the lure of instant-messaging her friends, but admits that many of her high school friends did it “all the time.”
 
Today’s teens do seem to be constantly "on,” says child psychologist Brett R. Kuhn, Ph.D., director of the pediatric sleep clinic at the University of Nebraska Medical Center in Omaha. Fueled by coffee and cola, “they have the attitude that sleep is for slackers,” he says. “We live in a 24-hour society,” adds Kuhn. And it’s not hard for kids to pick up on society’s message: “You snooze, you lose.”
 
Chronic Insomnia
 
After interviewing 3,134 adolescents ages 11 to 17, researchers at The University of Texas Health Science Center at Houston noted that almost half of the youth had chronic insomnia-related conditions. Their findings appeared recently in the Journal of Adolescent Health.
 
“The data indicate that the burden of insomnia is comparable to that of other psychiatric disorders such as mood, anxiety, disruptive and substance-abuse disorders,” says lead author Robert E. Roberts, Ph.D., a professor of health promotion and behavioral sciences at The University of Texas.
 
The researchers measured 14 aspects of personal wellbeing and found that adolescents with chronic insomnia were much more likely to have problems with drug use, depression, school work, jobs and perceived health.
 
“Almost half of the adolescents who reported one or more symptoms of insomnia during the initial screening had similar issues a year later,” Roberts says. “Twenty-four percent met the symptom criteria for chronic insomnia as defined by the American Psychiatric Association.”
 
A Dangerous Trend
 
“Most teens get an average of 7 to 7-1/4 hours of sleep. They need 8-1/2 to 9-1/4 hours,” says Kuhn. “This adds up to a serious sleep debt. And when it’s gone, it’s gone.” As well as suffering academically, sleep-deprived teens can endanger themselves, says Kuhn, because they’re more accident-prone.
 
Kuhn is also concerned about teens’ stimulant use. “Starbucks is the new pop,” he says. “Kids build a sleep debt all week, and they use caffeine. Then they sleep in on weekends, so they can’t fall asleep on Sunday night.” And the cycle starts anew.
 
Part of the problem is that teens simply don’t get sleepy as early in the evening as children or adults do. Biological changes during puberty affect an adolescent’s internal sleep-wake clock, notes the National Sleep Foundation (NSF). Many teens aren’t physically ready to go to sleep until 11 p.m. or later. 
 
Starting school later in the morning can help. After the Minneapolis Public School District changed the start times for seven high schools from 7:15 a.m. to 8:40 a.m., they found improved attendance, increased alertness and decreased student-reported depression.
 
Of course, such a change isn’t simple for schools or parents, with schedules for busing, sports practices, childcare and carpooling thrown into the mix. But many parents favor the move. According to an NSF poll of adults, 80 percent said high schools should start no earlier than 8:00 a.m. and 47 percent preferred starting between 8:00 and 8:30 a.m.
 
But even if your teen has an early-morning algebra class, an instant-messaging obsession and soccer practice three nights a week, you can help her get the sleep she needs with these tips from Kuhn and the NSF. (You might want to cut them out and leave them on her pillow — or tape them to her computer screen.)
 
Smart Sleep Tips for Teens
 
°           Keep it consistent. Establish a bedtime and a time to wake up and stick to it, coming as close as you can to that schedule on weekends and during school vacations. A consistent sleep schedule will help you feel less tired since it allows your body to get in sync with its natural patterns. You will find that it’s easier to fall asleep at bedtime with this type of routine.
 
°           Plan ahead. Get to bed 8-1/2 to 9 hours before you have to wake up in the morning.  
 
°           Exercise regularly. Healthy bodies sleep better than couch potatoes do.
 
°           Create the right environment for sleep. Remove the television, computer and video games from your bedroom. Avoid distractions and create the right environment for sleep. Make your room a sleep haven. Keep it cool, quiet and dark. If you need to, get eyeshades or blackout curtains. Let in bright light in the morning to signal your body to wake up.
 
°           Organize your life for sleep. Make sleep a priority. Keep a sleep diary (available at the NSF website at www.sleepfoundation.org).. Decide what you need to change in your life to get enough sleep to stay healthy.
 
°           Try a short nap. Naps can help pick you up and make you work more efficiently if you plan them right. Naps that are too long or too close to bedtime can interfere with your regular sleep.
 
°           Don’t try to fake it with stimulants. No pills, vitamins or drinks can replace good sleep. Consuming caffeine close to bedtime can hurt your sleep, so avoid coffee, tea, soda and chocolate late in the day. Nicotine and alcohol will also interfere with your sleep.
 
°           Remember that drowsy driving is as dangerous as drunk driving. When you are sleep-deprived, you are as impaired as you would be driving with a blood-alcohol content of .08 percent, which is illegal for drivers in many states. Drowsy driving causes more than 100,000 crashes each year. Recognize sleep deprivation and call someone else for a ride.
 
°           Prepare your body for rest. Don’t eat, drink or exercise within a few hours of your bedtime. Don’t leave your homework for the last minute. Try to avoid the TV, computer and telephone in the hour before you go to bed. Stick to quiet, calm activities and you’ll fall asleep much more easily.
 
°           Create a bedtime ritual. If you do the same things every night before you go to sleep, you teach your body the signals that it’s time for bed. Try taking a bath or shower (this will leave you extra time in the morning) or reading a book.
 
°           Just say no to all-nighters. The best thing you can do to prepare for a test is to get plenty of sleep. Late-night study sessions may seem to give you more time to cram for that test — but they sap your brain power.
 
°           De-stress. Try keeping a diary or to-do lists. If you jot notes down before you go to sleep, you’ll be less likely to stay awake worrying.
 
For more information:
 
°           American Academy of Sleep Medicine — www.aasmnet.org
°           National Sleep Foundation.org — www.sleepfoundation.org
 
                Visit Kathy’s blog at www.parenttalktoday.com.
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