Middle School Principal
by Tom Jahde
September 02, 2008
"Junk Sleep" Blamed on
Electronics
When something isn't good for us, we call it junk. Junk food tastes great, but doesn't contain many nutrients.
Recently, the term "junk sleep" was coined by health experts researching the type of poor quality sleep that children and teens are getting during school nights. Recent surveys show that at least 30 percent of adolescents get only four to seven hours of sleep compared to the eight or nine required. Many teens admit they fall asleep listening to music or watching television.
Research also shows the trend that too little or poor-quality sleep in teenagers increases their appetite and leads to weight problems. Other harmful effects include accelerated aging of the skin; hormone imbalances, which can cause pimples; diminished concentration; and suppressed immune systems.
Teens lead busy lives with sports, jobs, and social activities. When their nutrition consists of high-sugar and caffeinated drinks along with fast food, their sleep patterns become altered. Parents can help end bad sleeping habits with the following easy adjustments:
- Emphasize that sleep is a good thing for body, mind, and spirit. Society sends the message that if you are good today, you can stay up late. If you are bad, you go to bed early.
- Take electronics--except the alarm clock--from your children's bedrooms and put them in the family room. Teens may fuss and fight about the change, but they'll get a better night's sleep.
- Keep your teens' bedrooms dark at night and bright in the morning. Their body's internal clock will once again get familiar with day and night.
- Encourage healthy eating and regular exercise by your own example.
- Ensure that teens forgo caffeinated drinks and foods, especially a few hours before bedtime.
- Encourage them to enjoy 30 minutes of relaxation and quiet time before they get into bed. Promote reading a book, writing in a journal, or soaking in a tub.
Reprinted by permission from Cut & Paste. Elementary
& Secondary Edition; web address:
www.mtcutandpaste.com
