Why is sleep important?  A lot of this comes from Leslie Swanson’s research (UM Depression Center)

Sleep Is necessary for executive functions Is necessary to react quickly Is necessary to work accurately and effectively Is necessary to think abstractly and focus Is necessary to be creative

Sleep Facts Teens need 9 hours of sleep to perform at an optimal level The only thing that replaces sleep is sleep Environmental conditions, such as temperature, noise, light, bed comfort and electronic distractions, play a significant role in one's ability to get proper sleep— and, subsequently, in overall sleep-related wellness. Turn out the lights.

Biological Factors Teens Circadian clock shifts forward Your circadian rhythm is basically a 24-hour internal clock that is running in the background of your brain and cycles between sleepiness and alertness at regular intervals. It's also known as your sleep/wake cycle. ... Your brain, in turn, sends a signal to your body to release melatonin, which makes your body tired. In turns out that adolescents have a delayed release of regular daily melatonin, which causes them to become sleepy later at night, hours after nightfall. Given the fact that teenagers have an established need for 8-10 hours of sleep per night, the delayed melatonin release that allows teenagers to fall asleep late in the day has the expected effect of predisposing them to remain asleep for longer into the late morning or early afternoon, when it is feasible. Ask: Do you remember when you started wanting to sleep later? Go to bed later? (adolescence)

Environmental Factors Early start times Sleep not viewed as important Difference in weekday/weekend sleep patterns (or college class schedule) creates “jet lag.” Technology Lack of exercise Lack of exercise: In a culture based on luxury (U.S.) we are not exhausted at bedtime. Exercise is critical to sleep.

Biological + Environmental Factors = Major, chronic sleep deprivation

Some facts to consider: 80% of adolescents get less than the recommended amount of sleep on school nights 56% of teens report getting less sleep than they need By 12th grade, average sleep on school night is 6.9 hours Only 5% average 8 hours/night

So What? Increased risk of depression: Less sleep = mood swings, problems regulating emotion (executive functions) Young adults with poor sleep were 4X more likely to develop depression

Increased anxiety and anxiety symptoms: REM sleep processes memories and helps store them in the hippocampus where they belong. This is too little for a BIG discussion. Suffice it to say that trauma, even anxiety can be the result of FEELING things that really should be memories (regrets, trauma, etc.). Sleep is when we process things that happen during the day. We put them in the hippocampus and that allows us to remember events, but hopefully not feel the stress of the events. Hope that makes sense. Sleep is critical.

Risk: Drowsy Driving National poll: 68% of seniors in high school have driven while drowsy; 15 % at least once/week. 1 in 6 car crashes with a fatality are due to drowsy driving or falling asleep at the wheel.

Risk: Decreased Academic Performance Shortened total sleep time, erratic sleep/wake schedules, late bed and rise times = poor performance at school

What can you do? Wake up and go to bed at approximately the same time every day of the week Make the last 30-45 minutes before bed a “wind-down” time Keep a log for one week to calculate how much sleep you’re getting

Tips Continued. . . Ask for help in organizing your time and fitting in more sleep Limit caffeine (8 hours) Don’t take cell phone, Ipad, laptop to bed! Don’t watch TV in bed Get regular vigorous exercise

Tips Continued Meditate (Headspace) Have a regular bedtime routine Advocate for less homework, later start times, reduced pressure to “do it all.” Reconsider capitalism is mine -- but really. I mean it.