Why Teens Need More Sleep Than They Are Getting
Depression and Other Disorders
- Establish a calming bedtime routine.
- Avoid stimulating activities, like computer games or television, before bed.
- Steer clear of caffeine, nicotine, or other stimulants within a few hours of your normal bedtime.
- Keep to a regular bedtime, even on weekends.
- Make sure the bedroom is conducive to sleep—drawn blinds and no lights, TV, cell phone, or computer.
- Sleep in on the weekends, but no more than 2-3 hours later than normal.
- Restrict your napping to 30 minutes or less during the day. Napping more than 30 minutes or later in the day can interfere with your nighttime sleep schedule.
- Achieve a balanced schedule and avoid overloading.
National Sleep Foundation http://www.sleepfoundation.org
Nemours Kid's Health http://kidshealth.org
Better Sleep Council Canada http://www.bettersleep.ca
Health Canada http://hc-sc.gc.ca
2011 National Institutes of Health Sleep disorders research plan. National Heart, Lung, and Blood Institute website. Available at: http://www.nhlbi.nih.gov/health/prof/sleep/201101011NationalSleepDisordersResearchPlanDHHSPublication11-7820.pdf. Published November 2011. Accessed March 4, 2014.
Dahl RE, Lewin DS. Pathways to adolescent health: sleep regulation and behavior. J Adolesc Health. 2002;31:175-184.
Fairclough SH, Graham R. Impairment of driving performance caused by sleep deprivation or alcohol: a comparative study. Hum Factors. 1999;41:118-128.
FAQs: drowsy driving. AAA Foundation for Traffic Safety website. Available at: https://www.aaafoundation.org/faqs-drowsy-driving. Published February 15, 2005. Accessed March 4, 2014.
How much sleep do I need? Nemours Kids Health website. Available at: http://kidshealth.org/teen/homework/health/how%5Fmuch%5Fsleep.html. Updated March 2013. Accessed March 4, 2014.
Obesity in children and adolescents. EBSCO DynaMed website. Available at: http://dynaweb.ebscohost.com. Updated November 8, 2013. Accessed March 4, 2015.
Ohayon MM, Roberts RE, et al. Prevalence and patterns of problematic sleep among older adolescents. J Am Acad Child Adolesc Psychiatry. 2000;39(12):1549-1456.
Repaying your sleep debt. Harvard Medical School Family Health Guide website. Available at: http://www.health.harvard.edu/fhg/updates/Repaying-your-sleep-debt.shtml. Updated August 2007. Accessed March 4, 2014.
Teens and sleep. National Sleep Foundation website. Available at: http://www.sleepfoundation.org/sleep-topics/teens-and-sleep. Accessed March 4, 2014.
Vandeputte M, de Weerd A. Sleep disorders and depressive feelings: a global survey with the Beck depression scale. Sleep Medicine. 2003;4:269.
Wolfson AR, Carskadon MA. Sleep schedules and daytime functioning in adolescents. Child Dev. 1998;69:875-887.
12/14/2009 DynaMed's Systematic Literature Surveillance http://dynaweb.ebscohost.com: Wing YK, Li SX, Li AM, Zhang J, Kong AP. The effect of weekend and holiday sleep compensation on childhood overweight and obesity. Pediatrics. 2009;124(5):e994-e1000.
- Reviewer: Michael Woods, MD
- Review Date: 03/2014 -
- Update Date: 00/30/2014 -
Copyright © EBSCO Publishing
All rights reserved.