No one in America seems to be getting enough sleep these days. Recent studies estimate that fifty to seventy million Americans are chronically sleep deprived. The long-term health effects of sleep loss are numerous, including diabetes, hypertension, weight gain, depression, heart attack and stroke. That’s not to mention the immediate effects like falling asleep behind the wheel of a car, on the job, or while taking care of children. As adults we know better but sometimes just do what we have to in order to get by. When it comes to our children, the stakes are even higher, and our responsibility is greater.
A new survey conducted by the Centers for Disease Control and Prevention found that sleep deprivation makes teens much more prone to taking dangerous risks. The rule of thumb is that while younger kids need 10 or 11 hours of sleep each night, teens still require 8 1/2 to 9 hours to remain healthy. The new study led by Lela McKnight-Eily found that kids getting less than 8 hours are 86% more like to contemplate suicide and 60% more likely to smoke or drink. They are also more likely to have sex, fight with peers, and use drugs. One hypothesis is that sleep deprivation affects not only their judgement but also their ability to withstand peer pressure or temptation.
The study also discussed other bad habits that contribute to the problem such as lack of regular exercise, too many hours in front of the TV and computer, and drinking too much sugary soda. McKnight-Eily encourages parents to set consistent limits, including bedtimes, as difficult as that can be. Another strategy we would recommend is to share studies such as this with your kids, to figure together how to get the necessary 9 hours (at least most nights), and to model good self-care for them by getting enough sleep yourself. Everyone’s mood will probably be better!
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