Better Sleep Month: A Wake-Up Call for Parents

May is Better Sleep Month, the perfect time for Girl Power! to take a closeup look at a topic that's been keeping many parents awake at night: the sleep needs of girls and the effects that sleep deprivation may have on their waking lives. Like proper nutrition and exercise, sleep is essential to girls feeling their best. However, many girls may not be getting the sleep they need to maintain good health. A recent survey finds that 60 percent of American children are sleepy during the day, and 15 percent fall asleep at school. A growing number of studies show that this sleep deprivation can affect adolescents' ability to learn, to get along with others, and as they grow into teenagers, it can even increase the likelihood of smoking, drug abuse, pregnancy, and falling asleep behind the wheel of a car. What are the facts behind this disturbing bedtime story? Starting as early as age 8, many children's circadian rhythms (their 24-hour cycle) change, and they naturally start staying up later at night and sleeping later in the mornings. Research shows that many adolescents are physiologically not ready to fall asleep until 11 p.m. or later. When they should be going to bed to get the 9 hours of sleep they need, they are wide awake-virtually guaranteeing that they will be sleep deprived when they wake up before dawn to go to school. Parents, educators, policy makers, and communities across the country are taking steps to address the sleep needs of children. Pointers to help girls (and boys) get better sleep and live healthier lives: Talk with your children about their sleep/wake schedules and level of sleepiness. Assess the time spent in extracurricular activities and make adjustments if necessary. Look for signs of sleep deprivation, including difficulty waking in the morning, irritability late in the day, spontaneously falling asleep during quiet times, and sleeping for extra-long periods on the weekends. Be aware that sleepiness can also look similar to attention deficit hyperactivity disorder. Encourage good sleep habits. Say no to soft drinks with a lot of caffeine in them. Discourage exercise, TV, or heavy reading at least 30 minutes before bedtime. Enforce regular bedtimes and sleep schedules, even on weekends and school vacations. Make sure your child's room is cool, dark, and quiet and that her mattress and foundation are comfortable and supportive. Be a good role model. Make sleep a high priority for yourself. If you are often sleepy, get more sleep at night, and take naps early in the day or sleep longer when possible. Increase public awareness about sleep and the harmful effects of sleep deprivation, and support sleep-smart policies. Request sleep education in school curricula and encourage your school district to adopt healthy and appropriate start times for all students. If your child practices good sleep hygiene and still has difficulty staying awake throughout the day, consult a sleep expert. Excessive sleepiness can be a sign of narcolepsy, apnea, and other treatable sleep disorders. Links for a better sleep: The Better Sleep Council National Sleep Foundation WebMDHealth Garfield Star Sleeper from the National Heart, Lung, and Blood Institute