Healthy Sleep Patterns Help Teens Succeed in School

Now that school is back in session, teens may be too wrapped up in football games and overdue assignments to think about going to bed on time. But a regular sleep schedule can play a big role in having a successful year.

Adolescents who receive less than eight hours of sleep on school nights are much more likely to experience feeling tired or irritable, fall asleep at school, have difficulty concentrating, have a depressed mood, and drink caffeinated beverages. Drowsy driving also becomes more common, which is very dangerous for young drivers.

“It’s easy for students to become so involved with homework, sports, and extracurricular activities that their sleep takes a hit,” said Douglas Ross, MD, a pulmonologist at Utah Valley Regional Medical Center. “Sacrificing sleep often comes at the cost of their not being able to perform as well in these areas.”

Teens naturally fall asleep later at night and wake up later in the morning. The American Academy of Pediatrics recommends children ages 10-17 receive eight and a half to nine and a half hours of sleep each night. Yet, as students get older, reports indicate they get less sleep. High school students, in particular, receive insufficient sleep on school nights. The National Sleep Foundation reported only 10 percent of high school students get optimal sleep.

The following steps can be taken to encourage healthy sleep patterns in young people:

• Establish a bedtime routine.
• Maintain a consistent sleep schedule.
• Sleep in only about two hours on weekends.
• Power down electronic devices an hour before bedtime.
• Keep media devices like cellphones, laptops, and televisions out of the bedroom.
• Avoid caffeine after lunch.

Studies indicate that helping teenagers develop healthy sleep habits will improve their physical and mental wellbeing, keep them safer on the roads, and better their academic performance and quality of life.