Is Your Teen Sleep-Deprived?
March 2, 2021
Many teens tend to stay up late. They’re on social media, watching television or YouTube, studying, or just tossing and turning for hours unable to fall asleep. Sleep can also be disrupted during stressful times during adolescence like exams or relationship problems.
More than two-thirds of high school students in the U.S. are failing to get sufficient sleep on school nights, according to a recent study from the Centers for Disease Control and Prevention (CDC).
“The American Academy of Sleep Medicine (AASM) recommends that teens should sleep eight to 10 hours per night on a regular basis to promote optimal health,” explains Virginia Skiba, M.D., a sleep specialist with the Henry Ford Health System. Insufficient sleep can have a negative impact on their grades, athletic performance and mental and physical well-being, including depression and anxiety issues and drug and alcohol use.
It’s a safety issue, as well. Motor vehicle crashes are a leading cause of teen deaths in the U.S. In a recent survey, more than half of teens admitted to having driven when feeling too tired and nearly one in 10 teens reported having fallen asleep at the wheel.
A typical high school student is biologically wired to fall asleep around 11 p.m. Many high schools in Michigan start school as early as 7 a.m. – long before a teen’s natural wake time. The AASM advocates a later middle school and high school start time of 8:30 a.m. or later.
Tips for a Good Night’s Sleep
Teenagers’ sleep-wake cycles are biologically determined – they are programmed to stay up late at night and sleep later in the morning. Most teens are instinctively night owls. Falling asleep is often a challenge, but there are things teens can do that may help them get a good night’s sleep.
Here are some tips from Dr. Skiba, which apply not only to teens but are great advice for anyone who is struggling with feeling sleep deprived:
► First and foremost, make sleep a priority. In our busy society, too often making time for sleep is last on the list.
► Maintain a consistent bedtime and wake time that allows at least eight hours of nightly sleep, including on weekends and vacation.
► Keep the bedroom quiet and dark. Keep the TV, computer, phone and video game system out of the bedroom.
► Set a technology curfew; turn off all devices one hour before bedtime.
► Engage in quiet activities before bed, like reading, journaling or yoga, and establish a relaxing bedtime ritual.
Dr. Virginia Skiba is a sleep medicine expert who sees patients at Henry Ford Medical Centers in Grosse Pointe and Sterling Heights.
If your teen is struggling with sleep issues, talk to your pediatrician or family doctor to find out if he or she could benefit from a sleep evaluation. Call 1-800-HENRYFORD (436-7936) or visit henryford.com to learn more.
Visit henryford.com/sports or call (313) 972-4216.
Century of School Sports: Guided by 4 S's of Educational Athletics
By
Geoff Kimmerly
MHSAA.com senior editor
October 8, 2024
The display above greets visitors at the top of our staircase to the second floor at the MHSAA office in East Lansing – a group of guests that annually numbers well over a 1,000 administrators, student leaders, game officials and several others who are invested in school sports.
We hope these four core values – the MHSAA’s oft-referred to “four S’s” of educational athletics – also lead our guests’ interactions in school sports as they return home to their communities across the state.
They are as follows:
SAFETY
- It's not enough to provide students the opportunity to participate. The health and welfare of participants must be placed above all other considerations. Parents can be confident that their children not only will be as safe as possible in school sports, but they will also develop habits that tend to encourage a lifetime of better health.
SCHOLARSHIP
- School-based and rooted in education, school sports are a supportive part of the school's academic mission. Minimum academic standards are set as a requirement for athletic participation, thus making activities a privilege.
SPORTSMANSHIP
- The environment at interscholastic events is shaped by the attitudes and actions of players, coaches and spectators. Lessons learned in gracefully dealing with adversity in athletics translate to the classroom, the home and the workplace. Good sportsmanship is a precursor to good citizenship.
SCOPE
- School sports embrace local roots. School events attract administrators, teachers, students and parents in one venue and can be the backbone of the community. Adopting reasonable, rational limits for school sports assures a sane and sensible, student-centered educational experience.
These values were coined by John E. “Jack” Roberts, the fourth of now five full-time executive directors who have served the MHSAA during its 100-year history. He introduced them during his first days on the job in 1986 – and as he noted in an installment of his “From the Director” blog in 2015, they’ve stood the test of time.
They drove the Association’s work during his tenure, surely before it, and continue to do so today – and we will delve into all four as we continue our storytelling of a “Century of School Sports” during this 2024-25 school year.
Previous "Century of School Sports" Spotlights
Sept. 25: Michigan Sends 10 to National Hall of Fame - Read
Sept. 25: MHSAA Record Books Filled with 1000s of Achievements - Read
Sept. 18: Why Does the MHSAA Have These Rules? - Read
Sept. 10: Special Medals, Patches to Commemorate Special Year - Read
Sept. 4: Fall to Finish with 50th Football Championships - Read
Aug. 28: Let the Celebration Begin - Read
PHOTO A display on the second floor of the MHSAA office outlines the four core values of educational athletics: safety, scholarship, sportsmanship and scope.