printPerformance Suffering from Lack of Sleep

Evidence suggests that teenagers are indeed seriously sleep deprived. A 2006 poll conducted by the National Sleep Foundation found that more than half (51%) of adolescents complained of being too tired or sleepy during the day, and nearly two in ten (19%) said they fell asleep at school.

Research shows that later sleep and wake patterns among adolescents are biologically determined. The natural tendency for teenagers is to stay up late at night and wake up later in the morning. This is in stark contrast to many school bells across the country that ring as early as 7:00 a.m.

With that being said, the amount of sleep a teenager gets affects how he or she thinks, feels, looks and acts. Getting the right amount of sleep can improve mood, creativity, memory, relationships and performance in everything from school to sports and other after-school activities.

Below are eight guidelines to help your teen get the sleep he or she needs.

1. Make sleep a priority. Even mild sleepiness can hurt performance - from taking school exams to playing sports or video games. Lack of sleep can make people look tired and feel depressed, irritable and angry.

2. Keep consistency in mind. Establishing a regular bedtime and wake time schedule, and maintaining it during weekends and school (or work) vacations can be very beneficial. Teens should not stray from their schedules frequently, and never for two or more consecutive nights. Avoiding napping late in the day is also advised, as it might interfere with nighttime sleep.

3. Getting the right amount of sleep is essential for peak performance. Most adolescents need between 8.5 and 9.5 hours of sleep each night. Your teen should first determine what time he or she needs to get up in the morning, then calculate the right time to go to bed to achieve at least 8.5 hours of sleep a night.

4. Bright lights in the morning are a good thing. Exposure to light helps to signal to the brain when it should wake up ; avoid bright light in the evening to prepare for sleep.

5. Understand the internal body clock. Doing so helps individuals maximise their schedules throughout the day. For example, to compensate for "slump (sleepy) times," your teen can participate in stimulating activities or classes that are interactive, and avoid lecture classes or potentially unsafe activities, including driving.

6. Be mindful of stimulants. After lunch (or after noon), it is best to stay away from caffeinated drinks -- coffee, colas and some energy drinks -- as well as nicotine, because all are stimulants.

7. Relax before going to bed. In the hour before bedtime, teens should engage in relaxing activities - such as reading for fun or taking a hot shower - instead of activities that keep their minds racing, like heavy studying or computer games. Additionally, people in general should avoid falling asleep with the television on - flickering light and stimulating content can inhibit restful sleep.

8. Say no to all-nighters. Staying up late can cause chaos to sleep patterns and the ability to be alert the next day...and beyond. Teens should aim to get a good night's sleep before an exam; all-nighters or late-night study sessions might seem like a good way to cram, but they are also likely to drain brainpower.