It is not surprising that many American adults are sleep-deprived. We often fail to get the seven to nine hours of sleep doctors recommend. However, while it might seem obvious that many adults aren’t getting enough sleep, less obvious is how little sleep many children and teenagers are getting. When young people fail to get the recommended amount of sleep they need, they not only miss out on the benefits of sleep, but they also are at risk for a number of health and safety problems associated with poor sleep. While the causes of this problem vary, there is a range of ways in which parents can ensure their children are getting optimal rest.

Children and teens across the board are not getting the recommended hours of sleep per night. According to the National Sleep Foundation (NSF), teens need about eight to 10 hours of sleep a night in order to function and perform well. However, one study found that only 15 percent of teens were sleeping eight and a half hours on school nights. Additionally, in an NSF 2014 Sleep in America poll, parents agreed that their young children and teens were not getting the amount of sleep they needed. Children age 6 to 10 were often getting one to two fewer hours of sleep each night than recommended by the NSF.

When they fail to get adequate rest, young people also miss out on the many important benefits of quality sleep. When we sleep, our brains and bodies are recharged and complete important activities. The NSF reports that good sleep can even help young people eat better and manage the stress associated with being a teenager. Furthermore, in a study published in Nature Neuroscience, Dr. Wilhelm and her colleagues revealed how important it is for children to get a good night’s sleep. The study found that during sleep, children’s brains transform new material they’ve learned into “active knowledge.” When they sleep well, children transform material even more efficiently than adults’ brains. As such, sleep plays a critical role in learning and education. Young people who are rested are more likely to feel good and learn better in school.

However, when they do not get enough rest, a number of consequences can occur. Missing sleep can pose serious problems for one’s health and safety. The NSF 2006 Sleep in America poll found that many adolescents experience regular depressive moods and that these teens are also likely to be sleep-deprived. In addition, a 2008 study published in SLEEP found that children who don’t get enough rest are more likely to be overweight. The study, which involved 591 children, discovered that those who slept less than nine hours per night were more likely to suffer from being overweight or obese. The NSF notes that poor sleep can impact a child’s ability to learn and concentrate and can contribute to illness and drowsy driving. Drowsiness and falling asleep while driving leads to more than 100,000 car crashes per year, notes the NSF, and teen drivers are not immune.

Causes of poor sleep can range from late-night study sessions to irregular sleep patterns across the week. One cause of poor sleep in teens, which has been discussed frequently in recent years, is the conflict between biological sleep patterns and school start times. While sleep patterns shift toward later times for sleeping and waking during adolescence, the NSF reports that most high school start times remain very early. Many high school students are “like zombies” as they prepare for and start their school days. Additional causes of poor sleep in teens include sleep disorders, such as narcolepsy, insomnia, and sleep apnea. In fact, even having a parent in the house with sleep apnea, which often causes loud snoring, can disturb a child’s sleep. For children, high levels of noise and light as well as room temperatures that are too hot or cold can disrupt sleep.

The good news is that parents can take steps to improve sleep habits for their children and teens. First of all, adults should make sleep a priority in their household by setting a good example for their children. Bedrooms should be conducive to rest by having low light, few noisy distractions, and appropriate temperatures. Parents can also help their children by setting a consistent sleep schedule and sticking with it. Furthermore, electronics should be limited before bedtime and should not be present in a child’s room, especially at night. When sleep is made a priority in a household, it is much more likely that everyone, including parents, will get better rest and experience the benefits of consistent good sleep.

For more information, contact Koala Center for Sleep Disorders. As a general dentist with a diplomate from the Academy of Clinical Sleep Disorders Disciplines and American Sleep & Breathing Academy, Dr. Willey has dedicated his practice to the treatment of snoring, sleep apnea, and TMJ Disorders with oral appliance therapy. To contact him call 309-323-8089 or visit IllinoisSleepDoc.com.

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Sleep Tips for Teens

• Make sleep a priority
• Naps are good as long as they are not too close to bedtime.
• Keep your room cool, quiet, and dark
• No pills, vitamins, or drinks can replace good sleep
• Don’t drink caffeine close to bedtime.
• When you are sleep deprived, you are as impaired as driving with a blood alcohol content of .08 percent, which is illegal for drivers in many states.
• Maintain a consistent sleep schedule
• Don’t eat, drink, or exercise within a few hours of going to sleep. Don’t leave homework for the last minute. Try to avoid TV, computer, or telephone an hour before bed.