POINTERS FOR PARENTS
- Educate yourself about adolescent development, including physical
and behavioral changes you can expect, including those that relate
to their sleep needs and patterns.
- Look for signs of sleep deprivation (insufficient sleep) and
sleepiness in your child -- keep in mind that they are not always
obvious. Signs include difficulty waking in the morning, irritability
late in the day, falling asleep spontaneously during quiet times
of the day, and sleeping for extra long periods on the weekends.
In addition, sleepiness can also look similar to attention deficit
hyperactivity disorder. Above all, don't allow any family member
to drive when sleep deprived or drowsy.
- Enforce regular sleep schedules for all children and maintain
appropriate schedules as they grow older. To help induce sleepiness
in adolescents, establish a quiet time in the evening when the lights
are dimmed and loud music is not permitted.
- Talk with your children about their individual sleep/wake schedules
and level of sleepiness. Assess the time spent in extracurricular
and employment activities with regard to their sleep patterns and
needs, and make adjustments if necessary.
- 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 hygiene, 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?)
- If your child's sleep schedule during vacation is not in sync
with the upcoming school schedule, help him or her adjust it for
a smooth transition. This process can take from several days to
several weeks, so plan ahead!
- If conservative measures to shift your child's circadian rhythm
are ineffective, or if your child practices good sleep hygiene and
still has difficulty staying awake at times throughout the day:
- Consult a sleep expert. Excessive daytime sleepiness can
be a sign of narcolepsy, 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 necessary. 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.
- Be a good role model: Make sleep a high priority for yourself
and your family and practice good
sleep hygiene. Listen to your body. If you are often sleepy,
get more sleep at night, take naps, or sleep longer when possible.
Consult a sleep expert if needed.
- 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 sleep education
in school curricula at all levels and encourage your school district
to provide optimal environments for learning, including adopting
healthy and appropriate school start times for all students.
NSF poll shows that most parents heard their children complain of
being tired during the day. Find
out more.
Teach your family the dangers
of drowsy driving.
return to National Sleep Foundation
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