Issue Date: September 14, 2008
Help your teens get needed sleep
My teens seem unable to get to bed before 11 p.m. As much as we try to make 10 o'clock the official bedtime, by the time they've gotten home, finished homework, eaten supper and texted pals, the evening has all but evaporated. America's teens are sleep deprived, and we need to help them. Here's how:
Teach teens to turn off the TV and music at bedtime.
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Establish a consistent bedtime, including on weekends. Our bodies follow a circadian rhythm (our body's "clock"). Going to bed too late or having an inconsistent bedtime disrupts this normal cyclical pattern, making the sleep we do get less effective.
Eliminate distractions. Teens' bodies need to downshift to a slower, quieter gear. Auditory and visual stimulation only make this more difficult.
Exercise, but not before bedtime. Cardiovascular exercise just before bed can act as a stimulant.
Get a snack, but make it a good one. Sweets can cause a drop in blood sugar in the middle of the night, waking your teen. But complex carbs such as whole-grain cereals may improve the quality of sleep.
Know your teen's medications. Some commonly prescribed drugs used for conditions like asthma and allergies can cause insomnia. Check with your doctor if you suspect medications could be part of the problem. W
Tedd Mitchell, M.D., president and CEO of Dallas' Cooper Clinic, writes HealthSmart every week.
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