Early To Rise Costing Teens Sleep
New research shows high school teens lose valuable sleep when they have to get up early for school.
Experts say teenagers require eight-and-a-half to nine-and-a-quarter hours of sleep per day. But, reports The Early Show medical correspondent Dr. Emily Senay, a study in this week's journal Pediatrics reveals the impact of early school start times on teenage sleep patterns.
A survey of students from 12 to 15-years-old found they lost an average of two hours of sleep on school nights because they had to get up earlier. The study also found poorer performance on alertness tests in the morning compared to the afternoon. The students reported being wearier and less alert in the morning.
Researchers say the early start and loss of sleep could be hampering student performance in school.
The findings, Senay says, add to the growing body of evidence about the negative effect of sleep deprivation on teenagers. Other studies have found that it's normal for adolescents to go to sleep later at night and wake up later in the day than adults.
People getting less sleep than they need are susceptible to a variety of problems, Senay says. They are less alert and attentive, and likely to experience mood swings. A chronic shortage of sleep is linked to a greater likelihood of starting to smoke or to be involved in car crashes.
There are efforts under way to delay school and standardized test start times, and some school districts around the country have begun making changes. And the researchers say this new evidence will probably be enough to change everybody's mind. The researchers add that, in the meantime, teens should be taught about the importance of getting enough sleep.To assure they get enough sleep, Senay points out, teens could establish a regular sleep schedule, and maintain it during weekends and vacations. They could learn how much sleep they need to function at their best, and calculate when they need to go to sleep to get enough sleep.
In addition, teens could be aware of their body clocks, and compensate for sleepy times of the day by scheduling stimulating activities and interactive classes instead of lecture classes or driving during those times. Avoid stimulants such as coffee and sugar after lunch or during afternoon hours. Relax before going to bed. Avoid heavy reading, studying, and computer games within an hour of going to bed. Avoid all-nighters. Staying up late can disrupt your sleep patterns and your ability to be alert the following day. Get into bright light as soon as possible in the morning and avoid it in the evening.
The latest study didn't find adding bright light to a classroom in the early morning increased alertness or improved performance, Senay notes, but many experts believe light helps signal to the brain when it should wake up and when it should prepare to sleep.