>> SLEEP: how much
do children and teens need?
(RECOMMENDED WEB SITES ARE LISTED BELOW)
Are you and your children getting enough sleep? According
to recent statistics, the majority of Americans are
not getting the recommended amount of sleep for good
health and optimum performance. One group that is especially
sleep deprived is parents. A National Sleep Foundation
poll showed that “sleep problems are more prevalent
in households with children 18 and younger.”
The amount of sleep we need each day varies from one
individual to another. However, there are some recommended
guidelines for specific developmental stages: most adults
need 8 hours of sleep; newborns, 16-18 hours; 3 months,
15 hours; 6 to 9 months, 14-15 hours; 1 year, 13-14
hours; 2 to 3 years, 12-13 hours; 3 to 4 years, 11-12
hours; 5 to 9 years, 10-12 hours; 10 to 13 years, 9-10
hours. Sleep-deprived children tend to achieve less
in school, be cranky during the day and have more behavior
problems.
Adolescents are nocturnal creatures. They have a natural
tendency to stay up late — 11:00p.m. or later
— and to awaken late in the morning. But there’s
one problem with this arrangement: School! Classes usually
begin between 7:00 and 8:00am. As a result, only one-fourth
of adolescents get the recommended 8.5 to 9.25 hours
of sleep each night. Twenty-six percent get 6.5 hours
or less each school night. Lack of sleep often translates
into poor school performance, negative moods (anger,
sadness, etc.), increased use of stimulants and risk
of unintentional injuries and death. One study found
that young drivers age 25 or under (peak age was 20)
cause more than one-half of fall-asleep car crashes.
The National Sleep Foundation has some practical advice
for sleepy teens: 1) Get into bright light as soon as
possible in the morning. 2) On weekends and other mornings
when you sleep in late, awaken within 2 hours of your
regular schedule. 3) Limit stimulating activities during
the hour before bedtime. 4) Remember that sleep is food
for the brain. Lack of sleep can make you look tired
and feel depressed. Sufficient sleep helps you think
more clearly, complete complex tasks better and enjoy
everyday life more fully.
Visit these Web sites for more information:
National Sleep Foundation Web site. Information about
children and sleep, sleep disorders, tips on better
sleep:
http://www.sleepfoundation.org
National Center on Sleep Disorders Research
http://www.nhlbi.nih.gov/about/ncsdr/
Adolescent Sleep Needs and Patterns:
http://www.sleepfoundation.org/publications/sleep_and_teens_report1.pdf
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