The importance of a good night’s sleep is undisputed, yet late night homework and early morning school hours seem to conspire against adolescent sleep. Even when given the opportunity to get more sleep, teens like to stay up later, and find it hard to go to bed earlier. The reality is that many teens are sleep deprived. And the consequences are far-reaching—from emotional problems to poor school performance to an increased risk of car accidents.

 

If sleep debt becomes too great, it causes sleepiness and can negatively affect performance, concentration, reaction time, memory, mood, and behavior control. A teen’s physical growth can even be affected by a chronic lack of sleep, since growth hormone is most active during sleep.

Teens need about nine hours of sleep per night, yet on average get around seven hours. Not getting enough sleep is only part of the problem, as sleep patterns also change during adolescence. Pubertal changes cause the sleep hormone melatonin to be released later in the day, which alters the circadian rhythms and in turn the sleep-wake cycle. The result is teens who fall asleep later and wake up later. While this altered schedule is recognized as a normal part of puberty, it hasn’t changed the fact that many middle and high schools have early start times, cutting into possible sleep time.

School Performance

One of the most troubling effects of sleep deprivation is a drop in memory and attention, making learning more difficult and negatively impacting school performance.

In a study published in Child Development, researchers studied the sleep habits of 3,120 high school students. They then compared sleep habits to mood, school performance, and behavior. They found that struggling students (those receiving C’s, D’s and F’s) went to bed 40 minutes later and had 25 fewer minutes of sleep than the students earning A and B grades. The students who got less sleep also experienced increased sleepiness during the day, depressed mood, and behavior problems. Even this small difference in sleep seemed to affect the way adolescents functioned during the daytime.

Depression

Too little sleep can also contribute to a negative self-image and depression. A study in the journal, Sleep Medicine, looked at the rate of depression among those with various sleep disorders. While previous studies centered on sleep apnea and narcolepsy, the researchers broadened their study to include insomnia, inadequate-sleep-and-wake hygiene, and restless leg syndrome.

The results showed a high rate of depression in people with sleep disorders. Over half of the 917 study participants were found to have some form of depression, while 3.5% experienced a moderate or severe form of depression. The researchers recommended that sleep deprived patients should routinely be evaluated for depression.

Drowsy Driving

The National Highway Traffic Safety Administration attributes 56,000 crashes annually to drowsy drivers. Sleepiness and driving are a lethal combination because of slower reaction times, decreased attention, and a slower rate of information processing. Young drivers, especially those ages 16-29, are among the highest at risk for drowsy driving.

In a study in the journal Human Factors, driving performance of sleep-deprived subjects was compared to those who were alcohol impaired. Sixty-four participants were tested. Some were partially deprived of sleep, receiving only four hours of sleep the night before testing, while others received no sleep the night before testing. The rest were given alcohol to induce a blood level of .07%. All participants were then tested during two hours of simulated driving. Two groups, the alcohol group and the no-sleep group did poorly when trying to stay in the lane while driving, and the researchers termed their driving safety as critical. The partially sleep deprived group experienced a decline but was categorized as non-critical.

Sleep Measures

Getting enough sleep is more than a good idea. It restores us both physically and mentally. If your teen is irritable, has difficulty waking, or falls asleep spontaneously, sleep deprivation may be the culprit. Try the following measures to help your teen balance a need for sleep with a busy calendar:

• Establish a calming bedtime routine.
• Avoid stimulating activities like computer games or television before bed.
• Steer clear of caffeine and nicotine after noontime.
• Keep to a regular bedtime, even on weekends.
• Make sure the bedroom is conducive to sleep—drawn blinds, no lights, TV, or computer.
• Allow your teen to sleep in on weekends, but no more than 2-3 hours later than normal.
• Achieve a balanced schedule and avoid overloading.
• Be a role model with good sleep habits.

RESOURCES:

National Center on Sleep Disorders Research
http://www.nhlbi.nih.gov/about/ncsdr

National Sleep Foundation
http://www.sleepfoundation.org

References:

2003 national sleep disorders research plan. National Center on Sleep Disorders Research, National Heart, Lung, and Blood Institute website. Available at: http://www.nhlbi.nih.gov/. Accessed June 14, 2004.

Dahl RE, Lewin DS. Pathways to adolescent health: sleep regulation and behavior. J Adolesc Health. 2002;31:175–184.

Fairclough SH, Graham R. Impairment of driving performance caused by sleep deprivation or alcohol: a comparative study. Hum Factors. 1999;41:118–128.

Wolfson AR, Carskadon MA. Sleep schedules and daytime functioning in adolescents. Child Dev. 1998;69:875–887.

Vandeputte M, de Weerd A. Sleep disorders and depressive feelings: a global survey with the Beck depression scale. Sleep Medicine. 2003;4:269.

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