In the US, nearly a quarter of adolescents grapple with insomnia. Experts say small habit changes can make a big difference.
With packed schedules, school days that kick off at 8am and the lure of screens, it’s little wonder that many adolescents in the United States don’t get enough sleep.
National estimates suggest about six in 10 middle schoolers get less than the recommended nine to 12 hours of sleep a night, while about seven in 10 high schoolers clock less than the recommended eight to 10 hours. And more than one in five adolescents grapple with insomnia, characterised by problems falling asleep, staying asleep or getting sufficient quality sleep (or some combination thereof).
“There are two basic things that happen” when teens hit puberty, said Dr Judith Owens, the director of the Center for Pediatric Sleep Disorders at Boston Children’s Hospital. “The first is that there’s a shift in their natural circadian rhythms, so their natural fall asleep time and wake time shift later – by up to a couple of hours. The second thing that happens is their sleep drive slows.” So not only do adolescents want to stay up later, but their bodies are actually capable of doing so, she explained.
Despite these biological shifts, experts stress that sleep loss is not a normal or natural part of adolescence, and the American Academy of Pediatrics has said that insufficient sleep is one of the most pressing health risks in adolescents, pointing to consequences like impaired mood and attention and diminished impulse control.
The New York Times spoke to Dr Owens and other experts in adolescent sleep and mental health about how to help teens who are struggling with sleep.
I – Word Understanding
Grapple – engage in a close fight or struggle without weapons.
Lure – something that tempts or is used to tempt a person or animal to do something.
Impaired – weakened or damaged.
Diminished – made smaller or less.
II – Have Your Say
1, What would be a better treatment plan for insomnia and why?
2, Why is it important to cure insomnia?
3, How to improve your sleep?
4, Tips for Better Sleep.
* Be consistent.
* Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature.
* Remove electronic devices, such as TVs, computers, and smart phones, from the bedroom.
* Avoid large meals, caffeine, and alcohol before bedtime.
* Get some exercise.
965 Many teens are struggling with insomnia – experts offer tips on getting a good night’s sleep
