"Kids have so much energy!" is not true for many American teens, who actually require more sleep than they did as children. A poll by the National Sleep Foundation (NSF) shows that most teens are not getting the 9.25 hours of sleep they need each night.¹ One reason is that a teen's biological clock changes during puberty and disrupts their normal sleep-wake cycle. Many teens find it is hard to fall asleep until late at night; then, they want to sleep later in the morning. However, many demands on teens, such as early school times, conflict with their new sleeping pattern. As a result, teens often do not get the sleep they need. They are sleepy when they most need to be alert. Teens can have trouble paying attention and learning in school, especially in the morning. In the NSF poll, 15 percent of teens said they fell asleep at school sometime during the year.²

Teens who drive while sleepy are a danger to themselves and others. Driving drowsy can be like driving under the influence of drugs or alcohol. Sleepy teens are more likely to have breaks in attention, impaired memory and judgment, and slower reactions at critical times.³ Police report that drowsiness or fatigue causes at least 100,000 traffic crashes each year. These crashes kill more than 1,500 people and injure another 71,000. Drivers aged 25 and younger are involved in more than half of crashes in which the driver has fallen asleep.⁴

Parents need to find ways to help their teens be well rested, ready to face the school day and the road. The tips below may help:

Sleep-Smart Tips for Parents and Teens

• Set a bedtime routine. A regular bedtime helps the body get used to a sleep schedule. Your teen's bedtime routine should include at least 15-30 minutes of low-key activities such as reading or taking a warm bath. He should avoid exercise, telephone use, and playing video games during this time. For a few hours before bedtime, your teen also should avoid caffeine, which is found in many beverages, in chocolate, and in other products.
• Make sleep an important activity. Help your teen set priorities for activities. Make sure that downtime and sleep are high on the list. Many teens lose sleep because they have too many demands on their time. Too many activities can lead to stress, poor health, and sleep problems.
• Look for signs of lack of sleep. Your teen may not be getting enough sleep if she finds it hard to wake up in the morning or falls asleep during quiet times of the day. Another sign is that your teen sleeps for extra long periods whenever she can. A teen who isn't getting enough sleep also may be cranky in the afternoon or may seem depressed.
• Follow the light. Use bright light and sunshine to help your teen wake up in the morning. Low light at night will help a teen's body get ready for sleep.
• Be a good role model. Create a homelife that supports healthy sleep habits for the whole family. Set an example by making sure that you get enough sleep. You also need to be able to deal well with the challenges of your day, including being a good parent.

¹National Sleep Foundation. Too Many Teens May Be Sleepy Behind Their Desks-and Behind the Wheel: Back to School Means Adjusting Sleep Habits of Teens, last referenced 3/3/04.

Ibid.

³National Institutes of Health. Sustained Reduced Sleep Can Have Serious Consequences, last referenced 3/4/04.

⁴NSF. Adolescent Sleep Needs and Patterns: Research Report and Resource Guide, last referenced 3/3/04.

• American Psychological Association: Sleep Deprivation May Be Undermining Teen Health
• National Center on Sleep Disorders Research. Awake At the Wheel (for students)
• National Institute of Neurological Disorders and Stroke: Brain Basics: Understanding Sleep
• NSF: Pointers for Parents
• NSF: Seven Sleep-Smart Tips for Teens