April 5, 2006|
Do you fall asleep in class?
Do you fall asleep while you do your homework?
Have you ever driven a car while you were drowsy?
Have you ever been late or missed class because you overslept?
If you answered "YES!" to any of these questions, then you are not alone.
A 2006 National Sleep
Foundation survey of adolescents and teenagers (ages 11-17 years)
indicates that many kids are not getting enough sleep. In fact,
only 20% of kids between the ages of 11-17 years gets the recommended nine
hours of sleep on school nights; 45% of these kids sleep fewer than eight
hours on school nights.
Let's take a closer look at statistics from the survey:
- 8.4 hours = time the average 6th grader sleeps on school nights
- 9.2 hours = time the average 6th grader sleeps on nonschool
- 6.9 hours = time the average 12th grader sleeps on school nights
- 8.4 hours = time the average 12th grader sleeps on nonschool
- 11.7 hours = number of hours of sleep lost by 12th grader each week
- 22% - percent of high school students who fall asleep doing homework
- 14% - percent of high school students who arrive late or miss school
because they oversleep
- 15% - percent of 10th-12th grade students who drive drowsy at least
once a week
The National Sleep Foundation and other experts have the following
suggestions for a good night's sleep:
- Have a regular sleep schedule: go to sleep and wake up at the
same time each day.
- Use a regular sleep "routine." For example, read or take a shower
each night before bedtime.
- Avoid caffeinated drinks and vigorous exercise in the late afternoon
- Try to only spend time in your bed when you are actually sleeping, so
that your mind associates the bed with sleeping.
- Do not study, watch TV or use a computer right before you go
to sleep. Remove the TV and computer from your bedroom.
Don't let the lack of sleep affect your
schoolwork, your mood and your health.
Make time for sleep!