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Adolescent sleep shift

Resource Type

Parent Handouts and Info - Parent

Description

Adolescent sleep shift

Ages

All Ages

Age Groups

Adolescence (13-21)

Web Address

http://resources.childhealthcare.org/cocoon/dtw/parent-text/sleep/adolescent_sleep_shift_pt.html

Languages

English

Adolescent sleep shift

Adolescent sleep shift

Adolescents need significantly more sleep than adults. About 9.5 hours a night is best. But research shows many adolescents don't get enough sleep. In fact, 26% get 6.5 hours or less. Sleepiness is related to higher risk of school problems and traffic accidents. Lack of sleep also puts kids at risk of psychological problems like depression and ADHD.

Many teens experience a "sleep shift". The main reason for this sleep shift is biological. The body's "internal clock", or circadian clock, shifts at this time. Homework and social activities take up more time later in the day. And in high school classes start earlier than for younger children. This all leads to bedtime getting pushed later and later. In the end, many adolescents end up sleep deprived.

Is this the case for your teenager? If yes, it is important to stick to the same schedule of bedtime and waking seven days a week. Not following the same schedule every day can lead to a bad pattern of overtiredness and napping throughout the week. Napping then leads back to staying up too late which further disrupts the sleep schedule. To fix this problem, try to shift bedtime, wake up and meals all at once to a new schedule. Have this schedule match your child's sleep, school and family requirements. Make sure your teen never naps.

If this doesn't work, then there are two other options. First, move your adolescent's bedtime 15 minutes every 2-3 days until you reach a bedtime that is more agreeable with the family. Then faithfully stick to this schedule seven days a week. Or second you can try to delay the sleep time by 1-2 hours each day during the school break. For example, the first night going to bed at 4 am instead of their usual 2 am. Bedtime then moves around the clock back to a "normal" time. This requires a great deal of cooperation by the child, which is not often the case but will reset the internal clock.

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