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.
This Week In High School Sports: 3/13/20
March 12, 2020
This week’s show tells of how fun fueled Hudson to the Division 4 competitive cheer championship, presents Game Balls to Mason's girls bowling team and Traverse City Christian bowler Hunter Haldaman, offers a basketball "You Make the Call" and explains why attending MHSAA Finals is a family tradition worth starting.
The 5-minute program, powered by MI Student Aid, leads off each week with feature stories from around the state from the MHSAA’s Second Half or network affiliates. "Be The Referee," a 60-second look at the fine art of officiating, comes in the middle of the show and is followed by a closing MHSAA "Perspective."
Listen to this week's show by Clicking Here.
Past editions
March 6: Clinton wrestling's first championship, U.P. boys basketball scoring legends - Listen
Feb. 28: Battle of the Fans IX champion, MHSAA Basketball Finals buzzer beaters - Listen
Feb. 21: Carson City-Crystal wrestler Jamison Ward, District basketball seeding - Listen
Feb. 14: Farmington United gymnast Elena Vargo, Kansas City multi-sport star Patrick Mahomes - Listen
Feb. 7: Trenton swimmer Michael Wolsek, need for women in leadership positions in athletics - Listen
Jan. 31: Utica Ford bowling's Kensington Holland, winter lessons on civility - Listen
Jan. 24 White Pigeon multi-sport standout Claycee West, 2020 Youth Football Forum - Listen
Jan. 17: Promoting and protecting youth football, amateurism in educational athletics - Listen
Jan. 10: Livonia Stevenson hockey's Seth Lause, multi-media and social media impacts - Listen
Dec. 27: Mona Shores "Sailor Nation" life-saving success - Listen
Dec. 20: Battle of the Fans IX, details on purchasing Finals broadcasts - Listen
Dec. 13: Port Huron United hockey, what matters most in high school sports - Listen
Dec. 6: Highlights from 2019 11-Player Football Finals, instant replay in review - Listen
Nov. 29: Highlights from 2019 8-Player Football, Girls Volleyball and Girls Swimming & Diving Finals - Listen
Nov. 22: Ida volleyball record-setter Taylor Wegener, new Football Finals video review - Listen
Nov. 15: Reading lineman Nick Affholter, coaches as leaders in sportsmanship - Listen
Nov. 8: Lower Peninsula Cross Country and Boys Soccer Finals highlights - Listen
Nov. 1: Muskegon Orchard View football, bolstered MHSAA broadcast schedule - Listen
Oct. 25: Grand Rapids NorthPointe Christian girls golf, MHSAA Football Playoff selection - Listen
Oct. 18: Mendon volleyball's title drive, recognition for longtime announcer Erik O. Furseth - Listen
Oct. 11: Negaunee cross country's Emily Paupore, MHSAA mental health awareness efforts - Listen
Oct. 4: South Lyon soccer's Josh Mason, improving youth football - Listen
Sept: 27: Utica Eisenhower golfer Ariel Chang, adult fan behavior - Listen
Sept: 20: Pinckney football inspiration, decisions made at the local level - Listen
Sept. 13: Muskegon's offensive line, soccer substitution rule change - Listen
Sept. 6: Jenison girls golf's inspiration, new football practice contact restrictions - Listen
Aug. 30: St. Johns quarterback-now-coach Andy Schmitt, benefits of a multi-sport experience - Listen