Introduction to Sleep Training
The topic of a new course at Mansfield Senior High School is one that teenagers across the country are having trouble with: How to Get to Sleep.
One ninth grader in the class says his method is to scroll through TikTok until he nods off. Another teen says she often falls asleep while on a late-night group chat with friends. Not everyone takes part in class discussions on a recent Friday; some students are slumped over their desks napping.
Sleep training is no longer just for newborns. Some schools are taking it upon themselves to teach teenagers how to get a good night’s sleep.
“It might sound odd to say that kids in high school have to learn the skills to sleep,” says Mansfield health teacher Tony Davis, who has incorporated a newly released sleep curriculum into a state-required high school health class. “But you’d be shocked how many just don’t know how to sleep.”
The Importance of Sleep for Teens
Adolescents burning the midnight oil is nothing new; teens are biologically programmed to stay up later as their circadian rhythms shift with puberty. But studies show teenagers are more sleep deprived than ever, and experts believe it could be playing a role in the youth mental health crisis and other problems plaguing schools, including behavioral and attendance issues.
“Walk into any high school in America and you will see kids asleep. Whether it’s on a desk, outside on the ground or on a bench, or on a couch the school has allotted for naps — because they are exhausted,” says Denise Pope, a senior lecturer at Stanford Graduate School of Education. Pope has surveyed high school students for more than a decade and leads parent sessions for schools around California on the importance of teen sleep. “Sleep is directly connected with mental health. There is not going to be anyone who argues with that.”
How much sleep do teens need?
Adolescents need between eight and 10 hours of sleep each night for their developing brains and bodies. But nearly 80% of teens get less than that, according to the U.S. Centers for Disease Control and Prevention, which has tracked a steady decline in teen sleep since 2007. Today, most teens average 6 hours of sleep.
Research increasingly shows how tightly sleep is linked to mood, mental health and self-harm. Depression, anxiety and suicidal thoughts and behavior go up as sleep goes down. Multiple studies also show links between insufficient sleep and sports injuries and athletic performance, teen driving accidents, and risky sexual behavior and substance use, due in part to impaired judgment when the brain is sleepy.
‘Sleep to Be a Better You’
The district’s high school is piloting the new curriculum, “Sleep to Be a Better You,” hoping to improve academic success and reduce chronic absences, when a student misses more than 10% of the school year. The rate of students missing that much class has decreased from 44% in 2021 but is still high at 32%, says Kari Cawrse, the district’s attendance coordinator. Surveys of parents and students highlighted widespread problems with sleep, and an intractable cycle of kids going to bed late, oversleeping, missing the school bus and staying home.
The students in Davis’ classroom shared insights into why it’s hard to get a good night’s sleep. An in-class survey of the 90 students across Davis’ five classes found over 60% use their phone as an alarm clock. Over 50% go to sleep while looking at their phones. Experts have urged parents for years to get phones out of the bedroom at night, but national surveys show most teens keep their mobile phones within reach — and many fall asleep holding their devices.
Social media isn’t only to blame
Social media has been blamed for fueling the teen mental health crisis, but many experts say the national conversation has ignored the critical role of sleep.
“The evidence linking sleep and mental health is a lot tighter, more causal, than the evidence for social media and mental health,” says Andrew Fuligni, a professor of psychiatry at the University of California, Los Angeles, and co-director at UCLA’s Center for the Developing Adolescent.
Nearly 70% of Davis’ Mansfield students said they regularly feel sleepy or exhausted during the school day. But technology is hardly the only reason. Today’s students are overscheduled, overworked and stressed out, especially as they get closer to senior year and college applications.
Success Stories
Freshman Nathan Baker assumed he knew how to sleep, but realizes he had it all wrong. Bedtime meant settling into bed with his phone, watching videos on YouTube or Snapchat Spotlight and often staying up past midnight. On a good night, he got five hours of sleep. He’d feel so drained by midday that he’d get home and sleep for hours, not realizing it was disrupting his nighttime sleep.
“Bad habits definitely start around middle school, with all the stress and drama," Baker says. He has taken the tips he learned in sleep class and been amazed at the results. He now has a sleep routine that starts around 7 or 8 p.m.: He puts away his phone for the night and avoids evening snacks, which can disrupt the body’s circadian rhythm. He tries for a regular bedtime of 10 p.m., making sure to close his curtains and turn off the TV. He likes listening to music to fall asleep but has switched from his previous playlist of rousing hip hop to calmer R&B or jazz, on a stereo instead of his phone.
Conclusion
Sleep training is an essential skill that teenagers need to learn in order to succeed in their academic and personal lives. By teaching teens how to get a good night’s sleep, schools can help improve academic performance, reduce chronic absences, and promote overall health and well-being. It is crucial for parents, educators, and policymakers to prioritize sleep education and create an environment that supports healthy sleep habits.
FAQs
Q: How much sleep do teenagers need?
A: Adolescents need between eight and 10 hours of sleep each night for their developing brains and bodies.
Q: What are the consequences of sleep deprivation in teenagers?
A: Sleep deprivation can lead to depression, anxiety, suicidal thoughts, and behavior, as well as impaired judgment, sports injuries, and risky behavior.
Q: How can teenagers improve their sleep habits?
A: Teenagers can improve their sleep habits by establishing a consistent sleep schedule, avoiding screens before bedtime, creating a relaxing sleep environment, and avoiding stimulating activities before bedtime.
Q: What role do schools play in promoting healthy sleep habits?
A: Schools can play a crucial role in promoting healthy sleep habits by incorporating sleep education into their curriculum, providing a sleep-friendly environment, and encouraging students to prioritize sleep.
Q: How can parents support their teenagers in developing healthy sleep habits?
A: Parents can support their teenagers by setting a good example, encouraging a consistent sleep schedule, creating a sleep-conducive environment, and limiting screen time before bedtime.
