Sleep. How great it is when we’ve rested well the night before. How distressing it can be when that just wasn’t the case. Over the years I’ve offered many tips and hints on how to grab those extra winks.
Recently I enjoyed reading a report in the Wall Street Journal about organized napping in high school. According to study after study, lack of sleep in adults reduces workplace efficiency, can lead to overeating, and recently was even associated with stress on the heart.
Short-term sleep deprivation has now been shown to affect heart function. Read more here.
Babies and school age children tend to get the healthful sleep they need, largely because we adults are able to make sure that happens. Stress increases and circumstances shift as our youth enter high school. Studies show that our teenagers are the age group most seriously impacted by lack of sleep. It’s generally agree that 8.5 to 9.5 hours nightly are needed to optimize teen growth. Many of these youth fall very short of that goal and school start times have been associated.
How much sleep is enough? Find out.
Did you realize that in 2014 the American Academy of Pediatrics released a policy statement for high school to begin no earlier than 8:30 a.m., allowing teens to get more sleep nightly? A study of over 9,000 students was conducted that compared early and late school start times. Marked improvements in class performance as well as bettered national test scores were recorded with later arrival to school. Daily attendance improved. And here’s an unexpected stat. Car crashes by drivers 16 to 18 years old were reduced by 70% when school began later, at 8:55 as opposed to 7:35.
Inside of heightened pressure to perform for college and other activities, the Centers for Disease Control (CDC) believe that insufficient sleep as a teenager may be associated with weight gain, drinking alcohol, smoking tobacco, drug use – and subsequently, poor academic performance. I’m sure you’ll agree – falling asleep in class just doesn’t bode well for a student’s future.
If you parent a teen, you may be thinking “my child’s school never read that report!” Your son or daughter’s required arrival time to class is probably around 7:30. Since institutions tend to be slow to change the way things are structured, it may be by adding napping to the high school curriculum, students may find some additional winks.
Due to increased awareness of sleep teen needs, here are some great napping programs that are cropping up in schools across the country:
- Students with good grades get a weekly first period free so they can sleep in.
- Quiet time for students – 20 minutes at the beginning and end of each day with closed eyes, no talking. One group is actually practicing transcendental mediation!
- The Path Program in Boston has high-schoolers spend one period each day in a special area designed with comfy chairs and yoga balls to rest and de-stress. Counselors are available to offer guidance on good sleep habits.
- A New Mexico pilot program purchased Restworks EnergyPods through a government grant. These pods, originally designed to afford stress relief in the workplace, seem perfect for students as well. After a 20-minute session, participants report emerging rested and refreshed.
Although most sleep professionals still feel an earlier bedtime is preferred over napping, I feel hopeful when I hear about these innovative rest programs. After all, these are the young people who will be shaping our futures. I for one would like to imagine they will be clear-minded and well-rested.