Zzzzzzzâ€™s and A's
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Zzzzzzzs and As
Zzzzzzzs and A'sTeenagers and sleepImportance of sleep in adolescenceREM & NREM sleepNREM 4 stages (I & II light sleep; III & IV deep sleep)In NREM sleep muscles are more relaxed than when awake.REM active sleepLong-term effects of sleep deprivationMotor vehicle accidentsBMIAcne & Skin problemsAggressive or inappropriate behaviorDiabetes and Heart ProblemsPsychiatric conditions Decreased ability to pay attention, react to signals or remember new information
Sleep statsAdolescents require 8.5 9.25 hours of sleep per night (National Sleep Foundation)BUTFewer than 15% of report that they sleep at least 8.5 hours on school nightsMore than 25% report that they get less than 6.5 hours of sleep on school nights (National Sleep Foundation, 2000)60% of children under the age of 18 complained of being tired during the day in the past year 15% admitted to falling asleep in school.
Why are teens sleep-deprived?With the onset of puberty, adolescents begin to experience a sleep-phase delay in their biological clock (i.e., circadian rhythms)Sleep is triggered by the release of melatoninAdolescents biological rhythms are out of sync with typical school routines.NutritionStress, anxiety (57 % report not being able to relax around bedtime)TV, Internet, textingSleep disorders Sleep hygieneControlling of "all behavioral and environmental factors that precede sleep and may interfere with sleep.
Stop Sleep bingeing
How parents can helpconsistent sleep and wake schedulesrelaxing bedtime routine sleep-conducive environment that is darkcomfortable mattress and pillowsLast meal at least 2-3 hours before bedtime
How parents can help (cont.)Limit caffeinated drinks and late-night social events.Discourage daytime naps (longer than 30 minutes)Teens fall asleep only in their beds.Remove clutter from your teens bedrooms and adjust the lighting to be dim at night and bright in the morning.Encourage your child to exercise or take a walk after school so that he feels ready for bed.Help your teen with time-management skills. Many teens have poor judgment about how long tasks will take, and end up staying up very late to complete assignments. Reevaluate extracurricular involvement. Discourage allnighters.
8Thank you for listening!