Pointers for Parents

1. Educate yourself about adolescent development, including physical and behavioral changes you can expect (especially those that relate to sleep needs and patterns).

2. Look for signs of sleep deprivation (insufficient sleep) and sleepiness in your children. Keep in mind that the signs are not always obvious, especially in younger (pre-adolescent) children.

Signs include:

1.        difficulty waking in the morning,

2.        irritability late in the day,

3.        falling asleep spontaneously during quiet times of the day,

4.         sleeping for extra long periods on the weekends.

Other signs can mimic or exacerbate behaviors commonly associated with attention deficit hyperactivity disorder (ADHD).

3. Enforce and maintain age-appropriate sleep schedules for all children. 

4. Talk with your children about their individual sleep/wake schedules and levels of sleepiness. Assess how  much time they spend in extracurricular and employment activities and how it affects their sleep patterns. Work with them to adjust their schedules to allow for enough sleep, if necessary.

5. Provide a home environment conducive to healthy sleep. Establish a quiet time in the evening when the lights are dimmed and loud music is not permitted. Do not allow use of the television, computer and telephone close to bedtime.

6. Encourage your children to complete a sleep diary for 7 to 14 consecutive (and typical) days. The diary can provide immediate information on poor sleep habits, and it can be used to measure the effectiveness of efforts to change. Be sure to share the sleep logs or diaries with any sleep experts or other health professional who later assesses your child’s sleep or sleepiness. Why not keep your own sleep diary as well? (Sleep diaries are available from the National Sleep Foundation or from your local sleep center.) 

7. If your child’s sleep schedule during vacation is not synchronous with upcoming school or work demands, help him or her adjust their schedule for a smooth transition. This process can take from several days to several weeks, so plan ahead!

8. If conservative measures to shift your child’s circadian rhythms are ineffective, or if your child practices good sleep habits and still has difficulty staying awake at times throughout the day: 

Consult a sleep expert. Excessive daytime sleepiness can be a sign of narcolepsy, sleep apnea, periodic limb movement disorder and other serious but treatable sleep disorders. 

Discuss with teachers and school officials ways to accommodate your child’s needs, if needed. Excessive daytime sleepiness due to sleep disorders or other medical conditions are covered under the Americans with Disabilities Act and the Disabilities Education Act of 1997 (IDEA 97).

9. Be a good role model: make sleep a high priority for yourself and your family by practicing good sleep habits. Listen to your body: if you are often sleepy during the day, go to sleep earlier, take naps, or sleep longer when  possible. Consult a sleep expert if needed. Above all, don’t allow any family member to drive when sleep deprived or drowsy.

10. Actively seek positive changes in your community by increasing public awareness about sleep and the harmful effects of sleep deprivation and by supporting sleep-smart policies. Request that sleep education be included in school curricula at all levels and in driver’s education courses. Encourage your school district to provide optimal environments for learning, including adopting healthy and appropriate school start times for all students.

reprinted from the National Sleep Foundation