Getting the right amount of sleep makes a big difference in the performance of our Laniakea Secondary Montessori students. As an observer in our Secondary community, I can attest that our adolescents struggle with staying awake at different hours of the day. Bobbing heads during lectures and seminars is not an uncommon occurrence nor is falling asleep over their physical work space. In fact, it happens daily! Let us discuss the importance of sleep and why teenagers need consistent mental and emotional recovery in the form of sleep.
The results of many studies lead to an unmistakable conclusion: A lack of sleep is taking a toll on the lives of our young people. Consider the findings of studies conducted in the last 10 years and information provided by Stanford University’s Sleep Disorder Clinic:
Doctors suggest school-age students 13 to 16 years of age get 10 to 12 hours of sleep a night. As parents or guardians, if we do the honest math, I’m sure many of us would arrive at the unmistakable conclusion that our kids are not getting the sleep they need.
Lack of sleep, meaning fewer than eight hours a night, can be a contributor to negative emotions and processing as well as classroom performance. More so, sleep-deprived students ages 13-16 (who suffer from anxiety or other disorders) are at a higher risk for depression, and even thoughts of suicide.
Researchers are in agreement that the act of rising early has a markedly different effect on teens than adults. Because they need longer sleep cycles than adults, teens awakened for classes that begin earlier than 8 a.m. had trouble concentrating in class.
The temptation of the internet is another factor. In the evening, when teens should be preparing for a good night’s sleep, constant texts, videos, emails, and social media interactions provide too much stimulation.
Another overlooked factor in spending late hours online: Viewing the glowing screen of a smartphone, laptop or desktop monitor arouses the brain and makes it harder to drift off to sleep.
HELPING YOUR CHILD ADOPT BETTER SLEEP HABITS
Good sleeping habits need to be taught at an early age. The American Academy of Sleep Medicine offers these suggestions to parents of middle school and high school ages.
Prioritize sleep. Enforce age-appropriate bedtimes without fail. A third-grader who needs to wake up at 6:30 a.m. should have an 8:30 p.m. bedtime. Don’t accommodate changes to bedtime, such as allowing a late snack. A 9th grader who needs to wake up at 7 am should have a 9 pm bedtime. No matter the age, bedtime on a school night should be non-negotiable!
Ease into sleep time. A relaxing evening routine prepares a child for bed. Encourage children to wind down by reading, or taking a bath. Begin turning off lights and avoid stressful or physical activities in the evening.
Stick to a schedule. Maintain regular bedtimes even on weekends. “Catching up” on sleep by napping typically disrupts nighttime sleep.
I will share here how our family creates solid bedtime routines. Because we are blended family with children who spend time in 2 different households, we’ve created similar structures so that our children can absorb consistency and a united parental front. Electronics and personal devices are not be used after 8 pm. “Bedtime” is also a time for personal journaling, reading, and reflection. Often my kids will protest bedtime citing that it’s for young children. I simply let them know that while I empathize with their frustration of calling it a day, we trust the science and needs of sleep!
If we have extra-curricular activities, or if we watch TV, our tasks must be completed in their entirety before our downtime. Once our kids are in bed, I check in on them to make sure that their lights are actually “out.” They are voracious readers, so even late night reading can hinder our production and learning the next day! We do allow for a later bedtime on the weekends, but by 1 hour.
LMS wants to help your child get the right amount of sleep! If you need help or support with family structure and ideas, please don’t hesitate to reach out to me or Ms. Enah.
They work hard and play hard. Please help them honor their personal time and sleep needs!
Melanie Pennock
