Overcast   58.0F  |  Forecast »

Improving Teens' Sleep Habits

Discover realistic tips to help increase the quality and quantity of tween and teen sleeping schedules – at a time when rest is crucial!

Sixteen-year-old Canton High School junior Shea Rhodes doesn't usually go to bed until 2:30 a.m. on weeknights. So naturally, getting up for school can be a little rough. "Shea is very difficult to wake up in the morning. It takes several attempts every morning to get him out of bed. He takes naps when he gets home, then can't sleep. It is a vicious circle," says his mother, Beth Rhodes. The problem is Shea just isn't getting enough sleep.

This isn't news to many parents of teenagers. Most teens in the United States today aren't getting enough sleep. According to a study by the Journal of Adolescent Heath, 69 percent of high school students are getting less than seven hours of sleep each night, as opposed to only 8 percent of teens who are getting the ideal amount of nine hours or more. Lack of a good night's sleep leads to all sorts of problems, ranging from general crabbiness and poor grades, to more critical situations like depression and drowsy driving.

Why's it so tough?

Often, parents of teens become frustrated with their child, blaming them for staying up too late at night, but it may not be their fault.

"Children entering puberty experience a biological change, a shift in body rhythm," says Dr. Lawrence MacDonald, medical director for The Center for Respiratory and Sleep Disorders in Novi. This shift causes teens to stay up later and thus they need to arise later. "Parents think their child is just being lazy, but it's the way their brains are set. It's like they have permanent jet lag," Dr. MacDonald says.

Although there's a biological cause, a typical teenager's lifestyle plays a contributing factor as well. Staying up late on Facebook, playing videogames and watching T.V., all negatively affect a teenager's inner body clock. So what are conscientious parents to do in order to help their teen get a good night's sleep?

Ways to improve

"Encourage your child to take a look at his or her schedule. Sports, extracurricular and social activities," says Dr. MacDonald. "Have them figure out what time they need to get up in the morning, and then work backwards from there." MacDonald's other tips include:

  • Set a communication curfew. Half an hour before bedtime, have your teen hand over all electronic devices and turn off the T.V.
  • Establish a bedtime routine. When your kids were younger, the rituals of brushing teeth and bedtime stories helped their mind know it was time for sleep. Encourage your teen to wind down each night by reading or listening to mellow music.
  • Avoid caffeine after lunch. It stays in the system for hours, making it difficult to fall asleep.
  • Avoid bright lights in the evening; darkness lets your body know it's time for sleep.

If your teen uses these techniques and is still unable to fall asleep by a reasonable hour, then it's time to consult a sleep specialist. According to Dr. MacDonald, "Up to 10 percent of teens experience something called Delayed Sleep Phase Syndrome. Some kids can't go to bed before 2 a.m. or 3 a.m., even if they want to." But Delayed Sleep Phase Syndrome is very treatable.

"We see a lot of it," Dr. MacDonald says. "Within a few weeks to a month we can reset their body clock."

Add your comment:
Advertisement

More »Latest Articles & Blog Posts

Meet Asher, Metro Parent October 2014 CoverKid – VIDEO

Meet Asher, Metro Parent October 2014 CoverKid – VIDEO

He's a prankster who loves archery and looks pretty at home on the farm. Meet this Ann Arbor 10-year-old.

Repairing Cleft Palates in Kids

Repairing Cleft Palates in Kids

Since John Paul Orlosky was diagnosed with cleft palate, he's had surgeries and setbacks but now can speak clearly – an outcome that's more common in the many kids who have this condition.

Halloween Picture Frame for Parties: Craft Idea

Halloween Picture Frame for Parties: Craft Idea

It's time for costumes and creepy decorations – Halloween is right around the corner! Capture some spooky moments at your party with this photo booth-ready frame

Local Puzzle Company Plymouth Puzzles

Local Puzzle Company Plymouth Puzzles

Parents Jeff and Karen Sisolaks founded the company Plymouth Puzzles, which makes wooden puzzles in unique shapes. They pose a fun challenge for families.

Animals and Family Farm Fun in Fall in Southeast Michigan

Animals and Family Farm Fun in Fall in Southeast Michigan

October brings a harvest of corn mazes and hayrides, autumn colors and barnyard critters. Sample the simple life with your kids at these agricultural havens.

Bloomfield Hills-Based Nonprofit Wish Upon a Teen

Bloomfield Hills-Based Nonprofit Wish Upon a Teen

The organization helps local teens with cancer, chronic illness and autism spectrum disorder to have teenage experiences, like making friends and going to events.

Teens Take Charge on Teen Council at MOCAD

Teens Take Charge on Teen Council at MOCAD

The Museum of Contemporary Art Detroit is giving artistic high school kids a safe place to network with peers, come up with programs, attend workshops, and make money, too.

Advertisement
Advertisement
Advertisement