Teen Sleep - Sleep Aid Tips Article on the Importance of Teenager Slumbers!Lets begin with some background information about teen sleep cycles and sleep requirements by looking at our lifetime sleep cycles. Sleep is a basic necessity of life, as important to our health and well-being as air, food and water. When we sleep well, we wake up feeling refreshed, alert and ready to face daily challenges. When we don’t, every part of our lives can suffer. Our jobs, relationships, productivity, health and safety (and that of those around us) are all put at risk. And lack of sleep due to sleep loss or sleep disorders is taking a serious toll. The 2002 National Sleep Foundation (NSF) Sleep in America poll found that 74 percent of American adults are experiencing a sleeping problem a few nights a week or more, 39% get less than seven hours of sleep each weeknight, and more than one in three (37 percent) are so sleepy during the day that it interferes with daily activities. In the past century, we have reduced our average time in sleep. Though our society has changed, our brains and bodies have not. Sleep deprivation is affecting us all and we are paying the price.
Getting enough continuous quality sleep contributes to how we feel and perform the next day, but also has a huge impact on the overall quality of our lives. Getting enough sleep refers to the amount of sleep you need to not feel sleepy the next day. If sleepiness interferes with or makes it difficult to do your daily activities, you probably need more sleep. Although sleep experts generally recommend an average of 7-9 hours per night, some people can get along with less while others need as much as ten hours to feel alert the next day. Sleep requirements vary over the life cycle. Newborns and infants need a lot of sleep and have several periods of sleep throughout a 24-hour time period. Naps are important to them as well as to toddlers who may nap up to the age of 5. As children enter adolescence, their sleep patterns shift to a later sleep-wake cycle, but they still need around 9 hours of sleep. Throughout adulthood, even as we get older, we need 7-9 hours of sleep. Sleep patterns may change, but the need for sleep remains the same. Sleep Needs over the Life Cycle Infants - newborn Babies 0-2 months: 10.5-18.5 hours Toddlers - kids 12-18 months: 13-15 hours Adolescents – Teens Sleep requirements 8.5-9.5 hours Adults/Older Persons On average: 7-9 hours Quantity of Sleep – Sleep Deprivation has Consequences Planning your day so that you allow enough time to sleep is essential to your overall well-being and quality of life. Such planning includes allowing enough time to awaken naturally – without an alarm clock – so you get as much sleep as you need! According to the 2002 poll, over 80% of American adults believe that not getting enough sleep leads to poor performance at work, risk for injury and poor health, and difficulty getting along with others. Often, people become irritable due to lack of sleep, resulting in serious consequences. Studies show that lack of sleep leads to problems completing a task, concentrating, making decisions and unsafe actions. Recent research suggests that sleep deprivation impacts on aging and diabetes. Insufficient sleep may also make it difficult to exercise and can reduce the benefit of hormones released during sleep. Just as compelling are the serious consequences of sleep deprivation that lead to approximately 100,000 sleep-related vehicle crashes each year and result in 1,500 deaths. Why Nighttime Sleep is Important Sleep is regulated by two brain processes. One is the restorative process when sleep occurs naturally in response to how long we are awake; the longer we are awake, the stronger is the drive to sleep. The second process controls the timing of sleep and wakefulness during the day-night cycle. Timing is regulated by the circadian biological clock that is located in our brain. This part of the brain, the SCN or suprachiasmatic nucleus, is influenced by light so that we naturally tend to get sleepy at night when it is dark and are active during the day when it is light. In addition to timing the sleep-wake cycle, the circadian clock regulates day-night cycles of most body functions, ensuring that the appropriate levels occur at night when you are sleeping. For example, important hormones are secreted, blood pressure is lowered and kidney functions change. Research even indicates that memory is consolidated during sleep. This “clock” in the brain runs on a 24-hour cycle with the result that we feel most sleepy around 2:00-4:00 am and in the afternoon between 1:00-3:00 pm. We need to have continuous sleep that becomes restorative and results in feeling refreshed and alert for the day ahead. Quality of Sleep – Poor Sleep has Consequences Quality sleep also means that it is continuous and uninterrupted. As we get older, sleep can be disrupted due to pain or discomfort, the need to go to the bathroom, medical problems, medications, and sleep disorders as well as poor or irregular sleep schedules. Establishing a regular bed and wake schedule and achieving continuous sleep helps you sleep in accordance with your internal biological circadian clock and experience all of the sleep stages necessary to reap the restorative, energizing and revitalizing benefits of sleep. Teen Sleep Tips Sleep is food for the brain: Get enough of it, and get it when you need it. Even mild sleepiness can hurt your performance -- from taking school exams to playing sports or video games. Lack of sleep can make you look tired and feel depressed, irritable, and angry. Keep consistency in mind: Establish a regular bedtime and waketime schedule, and maintain it during weekends and school (or work) vacations. Don't stray from your schedule frequently, and never do so for two or more consecutive nights. If you must go off schedule, avoid delaying your bedtime by more than one hour, awaken the next day within two hours of your regular schedule, and, if you are sleepy during the day, take an early afternoon nap. Learn how much sleep you need to function at your best. You should awaken refreshed, not tired. Most adolescents need between 8.5 and 9.25 hours of sleep each night. Know when you need to get up in the morning, then calculate when you need to go to sleep to get at least 8.5 hours of sleep a night. Get into bright light as soon as possible in the morning, but avoid it in the evening. The light helps to signal to the brain when it should wakeup and when it should prepare to sleep. Understand your circadian rhythm. Then, you can try to maximize your schedule throughout the day according to your internal clock. For example, to compensate for your "slump (sleepy) times," participate in stimulating activities or classes that are interactive, and avoid lecture classes or potentially unsafe activities, including driving. After lunch (or after noon), stay away from coffee, colas with caffeine, and nicotine, which are all stimulants. Also avoid alcohol, which disrupts sleep. Relax before going to bed. Avoid heavy reading, studying, and computer games within one hour of going to bed. Don't fall asleep with the television on -- flickering light and stimulating content can inhibit restful sleep. If you work during the week, try to avoid working night hours. If you work until 9:30 pm, for example, you will need to plan time to "chill out" before going to sleep. < B>Become a Teen sleep-smart trendsetter! Be a bed head, not a dead head. Understand the dangers of insufficient sleep -- and avoid them! Encourage your friends to do the same. Ask others how much sleep they've had lately before you let them drive you somewhere. Remember: Friends don't let friends drive drowsy. Brag about your bedtime. Tell your friends how good you feel after getting more than 8 hours of sleep! Do you study with a buddy? If you're getting together after school, tell your pal you need to catch a nap first, or take a nap break if needed. (Taking a nap in the evening may make it harder for you to sleep at night, however.) Say no to all-nighters. Staying up late can cause chaos to your teen sleep patterns and your ability to be alert the next day ... and beyond. Remember, the best thing you can do to prepare for a test is to get plenty of sleep. All nighters or late-night study sessions might seem to give you more time to cram for your exam, but they are also likely to drain your brainpower. POINTERS FOR PARENTS If your kids have teen sleep problems or insomnia, ducate yourself about adolescent development, including physical and behavioral changes you can expect, including those that relate to their sleep needs and patterns. Look for signs of teen sleep deprivation (insufficient sleep) and sleepiness in your child -- keep in mind that they are not always obvious. Signs include difficulty waking in the morning, irritability late in the day, falling asleep spontaneously during quiet times of the day, and sleeping for extra long periods on the weekends. In addition, sleepiness can also look similar to attention deficit hyperactivity disorder. Above all, don't allow any family member to drive when sleep deprived or drowsy. Enforce regular sleep schedules for all children and maintain appropriate schedules as they grow older. To help induce sleepiness in adolescents(teen sleep), establish a quiet time in the evening when the lights are dimmed and loud music is not permitted. Talk with your children about their individual sleep/wake schedules and level of sleepiness. Assess the time spent in extracurricular and employment activities with regard to their sleep patterns and needs, and make adjustments if necessary. Encourage your children to complete a sleep diary for 7 to 14 consecutive (and typical) days. The diary can provide immediate information on poor sleep hygiene, and it can be used to measure the effectiveness of efforts to change. Be sure to share the sleep logs or diaries with any sleep experts or other health professional who later assesses your child's sleep or sleepiness. (Why not keep your own sleep diary as well?) If your child's sleep schedule during vacation is not in sync with the upcoming school schedule, help him or her adjust it for a smooth transition. This process can take from several days to several weeks, so plan ahead! If conservative measures to shift your child's circadian rhythm are ineffective, or if your child practices good sleep hygiene and still has difficulty staying awake at times throughout the day: Consult a sleep expert. Excessive daytime sleepiness can be a sign of narcolepsy, apnea, periodic limb movement disorder and other serious but treatable sleep disorders. Discuss with teachers and school officials ways to accommodate your child's teen sleep needs, if necessary. Excessive daytime sleepiness due to sleep disorders or other medical conditions are covered under the Americans with Disabilities Act and the Disabilities Education Act of 1997. Be a good role model: Make teen sleep a high priority for yourself and your family and practice good sleep hygiene. Listen to your body. If you are often sleepy, get more sleep at night, take naps, or sleep longer when possible. Consult a sleep expert if needed. Actively seek positive changes in your community by increasing public awareness about sleep and the harmful effects of sleep deprivation, and by supporting sleep-smart policies. Request sleep education in school curricula at all levels and encourage your school district to provide optimal environments for learning, including adopting healthy and appropriate school start times for all students. NSF poll shows that most parents heard their children complain of being tired during the day. Sleep aid tips web directory is the best way to find information about sleep disorder remedies and teen sleep information. This web page takes the legwork out of finding great teen sleep information resources. We have compiled great links to teen sleep information and sleep disorder remedy information and pages dedicated to teen sleep information here. . . On this directory page you will find links to various teen sleep information and sleep disorder remedy related pages. 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....I'm Kevin - this sleep disorder & insomnia cures website is divided into sections that address different ways to achieve healthy sleep for babies, kids, teens & adults using traditional natural remedies as well as modern sleep techniques. We really do hope you enjoy your visit, and please remember to bookmark our site for later reference!.