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Zzzzzzz’s and A's

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.

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Zzzzzzz’s and A's

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  1. Zzzzzzz’s and A's Teenagers and sleep

  2. 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

  3. 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

  4. 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.

  5. 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

  6. Sleep hygiene • Controlling of "all behavioral and environmental factors that precede sleep and may interfere with sleep.“ • Stop “Sleep bingeing”

  7. 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

  8. 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.

  9. Thank you for listening!

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