THE ROLE OF SLEEPTHE ROLE OF SLEEP IN THE LIFE OF A TEEN

Did You Know?• 85% of teens get less than the minimum

requirement of 8 ½ hours of sleep• Less Sleep ≠ More Time• Shortened sleep impairs learning,

performance health and safetyperformance, health and safety• 55% of fall-asleep crashes involve drivers

25 years of age or younger• Almost ¼ of young adults report driving faster when

drowsy

What You Will LearnWhat You Will Learn• What sleep is and why it is important• How much sleep teens need• How much sleep teens need• How sleep patterns are different in teens• How sleep deprivation affects teensp p• Signs and symptoms of sleep disorders• What teens can do to have healthy sleep habits and get a

good night’s sleepgood night’s sleep

Th R l f Sl i th Lif f TThe Role of Sleep in the Life of a Teen• Sleep plays a vital role as adolescents develop and go through the

maturation processmaturation process.• Adolescence is a time of increased responsibility, peer pressure and

busy schedules.As a result……

SLEEP,

a vital component of your lifea vital component of your life, is often compromised.

Why is Sleep Important?Why is Sleep Important?• Food for the brain – produces alertness,

enhances memory and our ability to learn• A biological requirement – helps us

perform effectively and safely• Essential for development – particularly

d i h d iduring growth and maturation• A key to our health – as important as

good nutrition and regular exerciseGetting sleep helps prevent illness.

Good sleep is associated with good health.

What is Sleep?p

• A basic human drive regulated by two biological systems:systems:

– Sleep/Wake Homeostasis

Th d i l h i h lThe drive to sleep that increases the longer we are awake

– Circadian Rhythms

The internal clock in our brain that regulates when we feel sleepy and when we are alert

Sleep is Regulated by a Biological ClockSleep is Regulated by a Biological Clock in the Brain

• The internal mechanism that

Retin0-hypothalamic

tract• The internal mechanism that regulates when we feel sleepy and when we feel alertand when we feel alert

• Resides in the brain and is affected by light and dark

Suprachiasmatic nuclei

affected by light and darkHypothalamus

Sleep Occurs in States and StagesSleep Occurs in States and Stages

During Sleep:

• Body temperatureBody temperature lowers

• Hormone levels rise and fall

Teens are Chronically Sleep Deprived• Teens need 8 ½ –9 ½ hours of sleep.• 85% get less than the minimum requirement.• Teens often have poor sleep habits and irregular

sleep patterns – trying to make up for sleep on weekendsweekends.

• Teens regularly experience daytimep ysleepiness.

Teens Experience a ShiftTeens Experience a Shiftto a Later Sleep-Wake Cycle

• The biological clocks of children shift during adolescence, which drives them to a later bed time schedule (around 11:00 pm) and a natural tendency to wake later in the morning.

• This delayed phase syndrome can place them in conflict with their schedules – particularly early school start times.

Delayed Sleep Phase Sleep Schedule

In order to get to school on time, many teens mustIn order to get to school on time, many teens must wake before 6:30 am and shorten their sleep time.

A Teen’s Lifestyley• Academics• Sports and Extracurricular activitiesp• Part-time after-school jobs• Computer/Internet use

W hi TV• Watching TV• Socializing

All of these activities compete with a teen’s sleep time.

Trying to Get Enough Sleep

–Graphic Courtesy of Helene Emsellem, MD, Medical Director, Center for Sleep and Wake Disorders, Chevy Chase, Maryland

Consequences of Sleep D i tiDeprivation• Cognitive, social and behavioral performance

b i i dbecome impaired.• Poor school performance and lower grades

T di d b f h l• Tardiness and absence from school• Difficulty remaining alert and paying attention• Reduced ability to concentrate problem solve• Reduced ability to concentrate, problem-solve,

remember and have a positive attitude

Consequences of Sleep Deprivation (cont.)

• Irritability and impaired moods P bl t lli ti d• Problems controlling emotions and getting along with others

• Greater risk for hyperactivity, depression yp y, pand possibly violence and substance abuse

• At risk for injuries and drowsy driving accidentsaccidents

Overall, daytime sleepiness reduces enjoyment and quality of life.

Drowsy driving is similar to drunk driving

Signs and Symptoms of Sleep Disordersg y

Complete NSF’s Teen Sleep Diaryy

Sleep Problems/Disorders are Commonpand Treatable

S i• Snoring• Sleep Apnea

Sleep Disorders ( t )Sleep Disorders (cont.)

• Restless Legs S dSyndrome

• Excessive Daytime SleepinessSleepiness

• Narcolepsy• InsomniaInsomnia

Advocacy Issue: ySCHOOL START TIMES

• High school and middle school start times tend to be early - interrupting adolescents’ sleep patterns - and making it difficult to wake up and be alert:

> ti l l i th i d> particularly in the morning; and> often living with the consequences of sleep deprivation throughout the daydeprivation throughout the day.

Advocacy Issue: SLEEP CURRICULUMy• Educators, parents, many health care

providers and others receive little ptraining about the physiology and importance of sleep.

• Very few schools offer sleep information to their students or i l d i i h l h iinclude it in health or science curriculum.

Helping Schools Become Sleep FriendlyHelping Schools Become Sleep-Friendly

• Many schools across the country are establishing laterMany schools across the country are establishing later start times to get in sync with a teen’s sleep schedule

• NSF has developed a national initiative and sleep for p pTEENS toolkit

• Several studies cite the positive outcomes of “sleep-friendly” school start time policies

P iti O t f Mi t S h lPositive Outcomes from Minnesota Schools

• Teachers report more alert students.• Students report less sleepiness and better grades• Fewer students seeking help from school counselors or

nurses • Parents report more “connect time” and teens

i li i heasier to live with• Tardiness and sick days declining

Recent Longitudinal Study of Minneapolis Public Schools

Students sleep, on average,S p, g ,

one hour moreThey do not stay up later and get 5 more hours

of sleep per week compared to students at

schools with earlier start times.

What YOU CAN DO… in your Community

• Present this important information to your parents, teachers, local school board and community groups.

O i / t h th i• Organize persons/groups to share their thoughts, concerns and ideas with those who have authority to consider policy w o ve u o y o co s de po cychanges.

• Encourage your local schools to include sleep in their curriculum.

What YOU CAN DO… for YourselfSleep Tips to Promote Sleep and a Healthy

LifestyleE t bli h l l h d lEstablish a regular sleep scheduleDuring the day:• Expose yourself to light in the morningp y g g• Avoid caffeine, alcohol and nicotine• Exercise, but not too close to bedtime• Avoid lengthy or late naps

What YOU CAN DO… for YourselfSleep Tips (cont.)

Establish a regular bedtime routineAbout one hour before going to bed:• Engage in a relaxing, non-alerting activity• Do not drink or eat too much• Maintain a quiet, dark and preferably cool, but comfortable

sleep environment = TV, computers, etc. OFF

What YOU CAN DO… in your Home• Learn about sleep, the consequences of sleep

deprivation and the signs of sleep problems or di ddisorders.

• Be a model for healthy sleep habits in your home and create a sleep-friendly environment.

• Be aware of your sleep needs and discuss the importance of getting sufficient sleep relevant to your goals and needs.g

• Prioritize your activities and establish a regular sleep-wake schedule – even on weekendson weekends.

References• Carskadon MA et al. Pubertal changes in daytime sleepiness. SLEEP 1980; 2: 453-460.• Diseases and Conditions: Sleep Apnea. National Heart, Lung and Blood Institute, National Institutes of Health. • Johnson EO. Epidemiology of Insomnia and Mental Illness in Adolescence. Research presented at the 18th annual

meeting of the Associated Professional Sleep Societies, June 5-10, 2004. • Narcolepsy Fact Sheet. National Institute of Neurological Disorders and Stroke, National Institutes of Health.

N ti l H t L d Bl d I tit t N ti l I tit t f H lth “F t b t Sl A ” 1995• National Heart, Lung and Blood Institute, National Institute of Health. “Facts about Sleep Apnea,” 1995. • National Highway Traffic Safety Administration, US Department of Transportation . Crashes and fatalities related to

driver drowsiness/fatigue. Research Notes. 1994. • National Sleep Foundation 2004 Sleep in America poll, March 2004.• National Sleep Foundation, 2000 Sleep in America poll, March 2000. • Pack et al. Characteristics of crashes attributed to the driver having fallen asleep. Accident Analysis and Prevention. g p y

1995, 27(6):769-775. • Arnedt JT et al. Simulated driving performance following prolonged wakefulness and alcohol consumption: separate

and combined contributions to impairment. Journal of Sleep Research 2000; 9:233-241 • Sleep, Sleep Disorders and Biological Rhythms. National Institutes of Health curriculum supplement.• www.science.education.nih.gov/supplements/nih3/sleep/default.htm• Wahlstrom KL Changing times: Findings from the first longitudinal study of later high school start times NASSPWahlstrom KL. Changing times: Findings from the first longitudinal study of later high school start times. NASSP

Bulletin 2002; 86(633): 3-21. (http://education.umn.edu/CAREI/Reports/SST_2002Bulletin.pdf) • Williamson AM, Feyer A-M. Moderate sleep deprivation produces impairments in cognitive and motor performance

equivalent to legally prescribed levels of alcohol intoxication. Occupational and Environmental Medicine 2000; 57: 649-655.

• Wolfson AR, Carskadon MA. Sleep schedules and daytime functioning in Adolescents. Child Development 1998; 69:875-887.

• Young T, Evans L, Finn L, Palta M. Estimation of the clinically diagnosed proportion of sleep apnea syndrome in middle-aged men and women. Sleep; 20 (9): 705-6. 1997.

BE SLEEP SMARTBE SLEEP SMART

Learn all you can about sleep Practice healthy sleep habitsPractice healthy sleep habits

Use NSF’s sleep for TEENS Toolkit and visit our Web site at:

www sleepfoundation orgwww.sleepfoundation.org Waking America to the Importance of Sleep