Sleep Disorders And Sleep Deprivation In Teenagers: Getting Your Teen To Get More Sleep

Getting your Teen To Get More Sleep

Sleep disorders and sleep deprivation are serious at any age, but in teenagers the effects can be detrimental to physical and cognitive development.

Parents of teenagers know all too well the challenges of getting their teens to go to sleep at a reasonable hour and waking them in the morning. Most teenagers need about nine hours of sleep a night to maintain optimal daytime alertness. But few teenagers actually get that much sleep. In fact, a recent study published in the Journal of School of Health reported that less than 10% of teenagers get the recommended nine hours of sleep they require.

The good news is that this need not be the result of their teenager’s rebellious attempts to push the limits of the rules. Teenagers, like the rest of us, are affected by their internal clocks, which affect their body temperature, sleep cycles, appetite and hormonal cycles. The biological and psychological processes that follow their internal clocks are called circadian rhythms. During puberty, the teenager’s internal clock delays the time he or she feels sleepy.

What Are The Implications of Sleep Deprivation in Teenagers?

Sleep disorders and sleep deprivation may have serious repercussions for your teen. For example, tired teens often find it hard to concentrate or stay awake in class. Also, not enough sleep may cause mood swings and aggressive behavior. A major concern of sleep deprivation among teen drivers is drowsiness, which may lead to serious, even fatal accidents.

How Can I Help My Teenager Get The Sleep He or She Needs?

One way you may help your teen son or daughter get the sleep he/she needs is by helping him/her reset his/her internal clock. The followings are some examples of what you might do:

• Dim his/her bedroom lights at bedtime. On the flip side, in the morning expose his/her bedroom to bright light.
• Eliminate caffeine intake especially in the evening hours.
• Make sure that your teenager does not habitually take daytime naps. But if, on occasion, he/she asks to take one, keep it to no more than 30 minutes.
• Encourage your teenager son or daughter to adhere to a consistent bedtime and wake-time schedule – even on weekends.
• Help your teenager prioritize his/her activities and better manage his/her time. For example, if your teenager works, limit his/her work hours to no more than 16 to 20 hours per week.
• Often a warm shower before bedtime may help your teen to relax.
• Reduce stimulating activities such as intense exercising, listening to loud music and or play video games before bedtime.
• Remove or, at least, turn off the television, computers and cellphones in your son/daughter’s room at bedtime.
• Often, simple lifestyle changes as the ones indicated are enough to effect better nighttime sleep. Othertimes, stop snoring devices may help if that is causing the sleep deprivation.

Does My Teen Have A Sleep Disorder?

Sometime your teenage son or daughter’s inability to fall asleep is caused by something other than his/her internal clock. Medications for treating depression and Attention Deficit/Hyperactivity Disorder may disrupt your teen son/ daughter’s sleep. Insomnia or biological clock disturbance may also cause sleep problems, as would depression, Obstructive Sleep Apnea and Narcolepsy.

If you suspect that any or some of these sleep disorders or sleep conditions may be causing your teenager son/daughter’s poor sleeping, consult with his/her doctor for the proper intervention. Fortunately, sleep disorders are treatable. With the proper treatment your teen son or daughter will again enjoy the benefits of good nighttime sleeping.