Teen insomnia: What you can do to help
Some teens “stay up,” but not by choice. Here's how to recognize signs of insomnia and how it can be treated.
"Never go to bed mad. Stay up and fight (Phyllis Diller)." Some teens "stay up," but not by choice. They want to sleep, they just can't. ...
They have insomnia: Defined as having difficulty initiating or maintaining sleep or having non-restorative sleep, at least 4 times per week and for 1 month or longer. Common causes of teen insomnia are:
75 percent of teens watch television
44 percent instant message or use the internet
40 percent talk on the phone
26 percent play electronic or video games
2. Delayed sleep phase syndrome: Teens are unable to fall asleep or awaken at a desired earlier time. Melatonin production occurs later in teenagers than it does in younger children and adults, making it harder for them to fall asleep early.
What they get: According to the sleep poll, only 20 percent of adolescents slept the optimal amount. Of those who had insufficient sleep:
35 percent reported difficulty falling asleep
21 percent reported difficulty staying asleep
75 percent reported non-restorative sleep
In another study of over 1,000 adolescents, 11 percent met criteria for insomnia.
What they feel: Sleepy, of course! According to the sleep poll, 28 percent of high school students fell asleep in school at least once a week. Worse yet, of those teens that drive, half drove drowsy. Five percent nodded off or fell asleep while driving and 27 percent of them had an accident or near accident due to drowsiness. Drowsy driving is just as bad as or even worse than driving drunk.
Insomnia can affect a person both mentally and physically. Medical problems like sleep apnea and psychiatric problems like depression may cause insomnia. Any which way, people with insomnia report a lower quality of life compared with those who are sleeping well.
Depression, suicidal thoughts and anxiety
Substance abuse
Obesity
Increased risk of illnesses such as high blood pressure, heart disease and diabetes
Is there a cure for insomnia? We know what would help the delayed sleep phase syndrome: "Let Them Sleep: American Academy of Pediatrics recommends Delaying Start Times of Middle and High Schools to Combat Teen Sleep Deprivation."
For most of us, we just have to deal with it. Sleep medications have not been adequately studied in teenagers and so are not routinely recommended. Nevertheless, short-term use of the supplement melatonin is felt to be safe. The mainstay of treatment involves learning relaxation techniques, having cognitive behavioral therapy, and improving sleep hygiene.
Try this sleep hygiene checklist:
Have a consistent bed time and wake up time.
Have a relaxing bedtime routine that will train your body to feel sleepy. Taking a warm shower and then reading an absorbing book — sounds nice, doesn't it? As would listening to relaxing music … like Owl City's six-time platinum single Fireflies (what a coincidence — it's about the lead singer's insomnia!).
Exercise regularly…but not right before bed.
Limit caffeine…it can have effects for up to 24 hours.
Remove electronics including cell phones from the bedroom
Keep the bedroom:
- Cool … 60-67 degrees
- Dark … try blackout curtains
- Quiet … try "white noise" machines, humidifiers or fans to block out noise
Keep a paper and a pen handy … worries put on paper can ease the mind.
Cover the clock … it can only make things worse!
Are parents snoozing on the job? Apparently, parents are often unaware of their teens' sleeping issues. The sleep poll found that only 12 percent of parents think that their teen has a sleep problem, while 30 percent of teens report having a sleep problem.
My advice: Ask your children about their sleep. If there is a problem, start with your teen's primary care provider. Most sleep disorders can be treated effectively, so everyone can get a good night's sleep.
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