Zzzzzzz’s and A's
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Zzzzzzz’s and A's Teenagers and sleep
description
Zzzzzzz’s and A's. Teenagers and sleep. I mportance of sleep in adolescence. REM & NREM sleep NREM – 4 stages (I & II – light sleep; III & IV – deep sleep) In NREM sleep muscles are more relaxed than when awake. REM – active sleep. Long-term effects of sleep deprivation. - PowerPoint PPT Presentation
Transcript of Zzzzzzz’s and A's
Zzzzzzz’s and A's
Teenagers and sleep
Importance of sleep in adolescence
• REM & NREM sleep• NREM – 4 stages (I & II – light sleep; III & IV – deep
sleep)• In NREM sleep muscles are more relaxed than
when awake.• REM – active sleep
Long-term effects of sleep deprivation
• Motor vehicle accidents• BMI• Acne & Skin problems• Aggressive or inappropriate behavior• Diabetes and Heart Problems• Psychiatric conditions • Decreased ability to pay attention, react to signals
or remember new information
Sleep stats
• Adolescents require 8.5 – 9.25 hours of sleep per night (National Sleep Foundation)
BUT…• Fewer than 15% of report that they sleep at least 8.5 hours
on school nights• More 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 melatonin• Adolescents’ biological rhythms are out of sync with typical school
routines.• Nutrition• Stress, anxiety (57 % report not being able to relax around
bedtime)• TV, Internet, texting• Sleep disorders
Sleep hygiene
• Controlling of "all behavioral and environmental factors that precede sleep and may interfere with sleep.“
• Stop “Sleep bingeing”
How parents can help
• consistent sleep and wake schedules• relaxing bedtime routine • sleep-conducive environment that is dark• comfortable mattress and pillows• Last 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.
Thank you for listening!
