How Well Do You Sleep at Night?

Do you sleep well at night? Or do you often toss and turn awake in bed, unable to settle into deep sleep? Do you usually wake up in the morning feeling well-rested, or do you find yourself tired and sleepy throughout the day?

In “How to Help a Teen Who Can’t Sleep,” Catherine Pearson shares advice from experts in adolescent sleep and advises parents how small changes in habits can make a big difference:

With packed schedules, school days that kick off at 8 a.m. and the lure of screens, it’s little wonder that many adolescents in the United States don’t get enough sleep.

National estimates suggest about six in 10 middle schoolers get less than the recommended nine to 12 hours of sleep a night, while about seven in 10 high schoolers clock less than the recommended eight to 10 hours. And more than one in five adolescents grapple with insomnia, characterized by problems falling asleep, staying asleep or getting sufficient quality sleep (or some combination thereof).

“There are two basic things that happen” when teens hit puberty, said Dr. Judith Owens, the director of the Center for Pediatric Sleep Disorders at Boston Children’s Hospital. “The first is that there’s a shift in their natural circadian rhythms, so their natural fall asleep time and wake time shift later — by up to a couple of hours. The second thing that happens is their sleep drive slows.” So not only do adolescents want to stay up later, but their bodies are actually capable of doing so, she explained.

Despite these biological shifts, experts stress that sleep loss is not a normal or natural part of adolescence, and the American Academy of Pediatrics has said that insufficient sleep is one of the most pressing health risks in adolescents, pointing to consequences like impaired mood and attention and diminished impulse control.

Ms. Pearson explores the science of adolescent sleep and how to help teenagers who are struggling with it. Here are suggestions that she describes in more detail in the piece:

• Change one poor sleep habit.

• Consider a harm reduction approach to screens.

• Be mindful of melatonin.

• Encourage “strategic napping,” but be wary of the weekend catch-up.

• Help your teen ruminate less.

Students, read the entire article and then tell us:

• How well do you sleep? Do you regularly get the recommended nine to 12 hours a night, if you are a middle schooler, or the recommended eight to 10 hours, if you are a high schooler?

• On average, how long does it take you to fall asleep? When you are in bed awake, what do you think about? Are there any strategies that you have used that have helped you to fall asleep more easily?

• What have you noticed about how sleep or lack of sleep affects you — mentally, physically and emotionally?

• Were you surprised to learn that more than one in five adolescents grapple with insomnia, (problems with falling asleep, staying asleep or getting sleep of sufficient quality, or some combination thereof)? Have you ever suffered from insomnia? If so, how big a problem is insufficient sleep in your life?

• What do you think of the article’s recommendations on improving sleep habits for teenagers? Which strategy do you think would be most relevant or effective for you? Dr. Malhotra cautions, “Targeting everything at once isn’t ideal.” Do you agree? If you could change one poor sleep habit in your life, what would it be and why?

• What advice would you give others who might be struggling with their sleep?

Students 13 and older in the United States and Britain, and 16 and older elsewhere, are invited to comment. All comments are moderated by the Learning Network staff, but please keep in mind that once your comment is accepted, it will be made public and may appear in print.

Find more Student Opinion questions here. Teachers, check out this guide to learn how you can incorporate these prompts into your classroom.