By Maka’ala Palmore, Haleakala Waldorf School

adolescentSleep protects our memory, our hearts, and our health. It keeps our dispositions sunny, our minds alert and our bodies energetic. The need for adequate sleep is a well-documented need for human beings.

Unfortunately, most adolescent kids think giving up sleep to accomplish all that they have on their plates is acceptable and normal. Somewhere along the way they began to think being older means sleeping less.

On average, teens need about 10 hours of sleep a night. The sad truth is that very few of our kids are meeting these numbers. Sleep gives the body a chance to heal, cells a chance to regenerate, muscles a chance to repair, and the brain a chance to recalibrate hormone levels that affect mood, appetite and the ability to focus. “Sleep really impacts how well kids’ brains function, from how much information they can absorb to how they perform in recall and retention,” says Dr. Richards, PhD, a director at the Pediatric Behavioral Health Department at Cleveland Clinic. For example, a teenager may have studied plenty to prepare for a test, but if they don’t sleep well the night before, they will have a harder time accessing the information.

Numerous studies have verified the link between sleep and many different facets of health, including:

  • Weight: short sleep leads to increased risk of obesity in children and young adults.
  • Academic performance: quality and quantity of sleep is closely related to academic performance in terms of comprehension and recall.
  • Risky behaviors: Adolescents who sleep less than eight hours a night are significantly more likely to smoke cigarettes and drink alcohol.
  • Emotional stability: Adolescents who go to bed at midnight or later had a 24 percent higher chance of being depressed and a 20 percent greater chance of having suicidal thoughts.

Here are suggestions for helping your kids get the z’s they so desperately need:

  • Limit access to the screens by keeping electronic devices out of your kids’ bedrooms.
  • Teach kids to plan for a reasonable bedtime based on what time they need to wake up
  • Keep it regular leaving enough wiggle room to allow for some diversions from routine— even on Saturdays and Sundays.
  • Take time to wind down mentally and physically before bed by establishing a brief, relaxing routine that they do every night.
  • Create a sleep-friendly environment without too much light that is a seasonally appropriate temperature.
  • Be the change and model good sleep habits with your own nightly ritual.