Back-to-School: Teens Need Their Sleep
- Wednesday, August 12, 2009
As summer wanes, the annual focus on back-to-school is again in high gear. At this time of year, we hear a lot about back-to-school issues: where to hit the best sales for good deals on supplies and clothing, and lots of tips for parents about helping kids make the transition back into a new school year. All of this focus is well and good. But, an important factor often flies below the radar of most parent and student back-to-school checklists: the need for teens to get adequate sleep and adjust their sleep cycles to fit the school year schedule.
Summer is a season when teens often experience more freedom in their daily schedules. As such, they often regularly stay up later and sleep later than they do during the school year. The reality is that during summer vacation, many teens actually get more sleep (a good thing!) than they do during the school year. But, because kids have gotten out of their typical school routines, it becomes as if they are living their lives in another time zone. Getting kids back onto a schedule that matches the earlier time that the school day starts, while including adequate sleep can be challenging.
Parents shouldn’t wait until the new school year starts to begin helping their teens make the transition back to SST (Standard School Time). Why? Because if teens are not already adjusted before the school year starts, it’s pretty likely that they won’t begin with the focus and energy they need to get the school year off to a good start. Adequate sleep is often sacrificed. “Re-establishing a regular school-time sleep schedule can take several weeks. So, it’s important to start resetting that internal clock early,” said Kris Sekar, medical director of the pediatric sleep lab at The Children’s Hospital at Oklahoma University Medical Center. “A series of small adjustments in the sleep and wake-up times is best and should start right away.”*
According to Sekar, teen physiology is wired differently than adults, with teens’ sleep cycles normally occurring later. In other words, it’s more normal for kids to go to bed later and sleep later. When the more natural teen sleeping habit forms during the summer, making the change to getting up early for school requires some effort and time to reprogram their sleep cycles.
Teens are already fairly notorious for not getting the sleep they need. And no doubt, they’ll want to get every last drop out of their remaining summer freedom. So, utilizing your parental authority to begin the transition from summer vacation to the new school year is bound to be easier said than done. Still, parents must have the big picture in mind. The well being of your kids—physically, intellectually, emotionally, and yes, even spiritually—is important! So, as the new school year approaches this year, you just might want to bring the “teen sleep factor” into view and make it a goal to get your teen off to a great start.
For those parents who might be unfamiliar with the importance of teens and sleep, here are some brief summaries of current research that might just come in handy when “wrestling the bear” of making the effort with your kids to help see that they are getting adequate sleep:
• Experts recommend adolescents get between eight and nine hours of sleep per night.
• Reduced sleep on school nights begins in early adolescence. One study, authored by Stephanie Apollon, Amy Wolfson and colleagues of the College of the Holy Cross in Worcester, Mass., found that 37 percent of the seventh graders were falling asleep after 11 p.m. with 66 percent getting less than nine hours on school nights. Source: Science Daily.
• Many teens aren’t getting adequate sleep. In a Drexel University study, researchers polled teens and found that fifteen percent said they only slept three to five hours per night, while 62 percent reported getting six to eight hours nightly. Just 20 percent slept 8 or more hours each night. Source: U.S. News & World Report.
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