Talk Early And Often About Alcohol, Tobacco And Other Drugs. Even When It Gets Tough
   Parent Tip
Know! Your Tween’s Sleep Needs


At a time when adolescents are in need of more sleep, they’re getting less. Sleep is food for the brain, and puberty demands increased amounts of it. Skimp on sleep, and the mind and body will suffer.  Sleep deprivation limits the ability to learn, listen, concentrate, memorize and solve problems. It can affect a tween’s mood, behavior and even cause weight gain and pimples. Sleep deprived kids are at an increased risk of poor school performance. Combine full schedules, declining grades and chronic fatigue, and you’ve got kids who are more susceptible to messages of how over-the-counter and prescription medications or street drugs can serve as their needed source of energy.

 

Help your tween get the 9 ¼ hours of recommended sleep each night with these tips:

 

  • Create a comfortable, clutter-free sleep haven (keep it cool, quiet and dark)
  • Establish a bed and wake-time routine (help your child stick to it as much as possible)
  • Eliminate long naps (only allow a quick 20-30 minute nap if needed)
  • Limit caffeine (which can interfere with a good night’s sleep)
  • Help them avoid heavy eating, drinking or exercising (within a few hours of bedtime)
  • Power-off the computer, cell phone and TV (which stimulate the brain)
  • Dim the lights and keep it calm (to help your tween wind down prior to lights-out)

If your adolescent is getting enough sleep and still feeling fatigued, consult your physician. There are various other sleep and health issues that may be a factor.

 

Mayo Foundation for Medical Education and Research: Why is your teen so tired? Aug. 09

National Sleep Foundation: Teens and Sleep. Washington D.C., 2009

Talking regularly with kids reduces their risk of using alcohol, tobacco and other drugs. Know! urges you to encourage other parents to joining Know! by taking the Parent and Caregiver Pledge. For more information log on to www.HelpThemKnow.com or call 1-866-999-KNOW.

Know! is a program of:

Drug-Free Action Alliance
6185 Huntley Road, Suite P
Columbus, Ohio 43229

With funding support from:
United Way of Central Ohio