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Contributor","bio":null,"avatar":"https://secure.gravatar.com/avatar/e08e101e43fc79cc7bcd0c19038d7d08?s=600&d=blank&r=g","twitter":null,"facebook":null,"instagram":null,"linkedin":null,"sites":[{"site":"mindshift","roles":["editor"]}],"headData":{"title":"Nimah Gobir | KQED","description":"KQED 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FM","link":"/"}},"mindshift_60543":{"type":"posts","id":"mindshift_60543","meta":{"index":"posts_1591205157","site":"mindshift","id":"60543","score":null,"sort":[1675309812000]},"guestAuthors":[],"slug":"what-parents-need-to-monitor-about-teens-sleep-beyond-the-hour-count","title":"Teens and sleep: What parents need to monitor beyond the hour count","publishDate":1675309812,"format":"standard","headTitle":"MindShift | KQED News","labelTerm":{"site":"mindshift"},"content":"\u003cp>\u003ci>\u003cspan style=\"font-weight: 400\">Excerpted from “\u003c/span>\u003c/i>\u003ca href=\"https://www.penguinrandomhouse.com/books/667926/the-rested-child-by-w-chris-winter-md/\" target=\"_blank\" rel=\"noopener noreferrer\">\u003ci>\u003cspan style=\"font-weight: 400\">The Rested Child: Why Your Tired, Wired, or Irritable Child May Have a Sleep Disorder — and How to Help\u003c/span>\u003c/i>\u003c/a>\u003ci>\u003cspan style=\"font-weight: 400\">” by \u003c/span>\u003c/i>\u003ca href=\"https://twitter.com/drchriswinter\" target=\"_blank\" rel=\"noopener noreferrer\">\u003ci>\u003cspan style=\"font-weight: 400\">W. Christopher Winter, MD\u003c/span>\u003c/i>\u003c/a>\u003ci>\u003cspan style=\"font-weight: 400\">. Published by Penguin Random House.\u003c/span>\u003c/i>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">In a bubble, the choice for starting schools later would be simple. The problem is the logistics. Altering school start times is difficult, highly political, and predicated on far more criteria than simply student health and performance. Let’s forget that, and focus on your child by answering some simple questions related to school start times: \u003c/span>\u003c/p>\n\u003cp>\u003cb>School Start Time Checklist\u003c/b>\u003c/p>\n\u003cul>\n\u003cli style=\"font-weight: 400\">\u003cspan style=\"font-weight: 400\">My child seems to show signs of excessive daytime sleepiness.\u003c/span>\u003c/li>\n\u003cli style=\"font-weight: 400\">\u003cspan style=\"font-weight: 400\">My child is consistently getting an inadequate amount of sleep.\u003c/span>\u003c/li>\n\u003cli style=\"font-weight: 400\">\u003cspan style=\"font-weight: 400\">My child’s school begins at 8:30 a.m. or earlier.\u003c/span>\u003c/li>\n\u003cli style=\"font-weight: 400\">\u003cspan style=\"font-weight: 400\">My child has a bus ride that exceeds thirty minutes one way.\u003c/span>\u003c/li>\n\u003cli style=\"font-weight: 400\">\u003cspan style=\"font-weight: 400\">My child sleeps an additional two hours more on the weekends.\u003c/span>\u003c/li>\n\u003cli style=\"font-weight: 400\">\u003cspan style=\"font-weight: 400\">My child struggles with issues of mood and behavior.\u003c/span>\u003c/li>\n\u003c/ul>\n\u003cp>\u003cspan style=\"font-weight: 400\">If you checked off two or more of these questions, I think it is reasonable to consider your child’s school as a potential problem when it comes to adequate sleep. Asking these difficult questions matters, as studies have shown that not only can early school start times impact a child’s academic performance in their early-morning classes, but they can also negatively impact performance for their entire school day.\u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">\u003cimg decoding=\"async\" loading=\"lazy\" class=\"alignright wp-image-60175\" src=\"https://ww2.kqed.org/app/uploads/sites/23/2022/11/therestedchild.jpg\" alt=\"\" width=\"250\" height=\"375\" srcset=\"https://ww2.kqed.org/app/uploads/sites/23/2022/11/therestedchild.jpg 300w, https://ww2.kqed.org/app/uploads/sites/23/2022/11/therestedchild-160x240.jpg 160w\" sizes=\"(max-width: 250px) 100vw, 250px\">From the first day your son rides away on the bus for kindergarten all the way to college, parents must be vigilant in monitoring their child’s sleep needs. As your child matures, school becomes much more labor intensive, and at the same time, the stakes become higher. Color outside the lines as a first grader . . . that can probably be explained away during a job interview later. Botch an AP calculus class as a high school senior . . . not so easy to sweep under the rug. As kids grow up, it becomes just as important to evaluate the school and schedule itself as it does how your child navigates it. \u003c/span>\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Recognizing sleepiness is difficult. We’ve established that in a young kid, but what about older students? A high schooler can get home from a swim meet, bang out a final draft of an English essay, and start studying for a government exam at midnight and may not look particularly hampered by fatigue. “As long as I get my four hours, I’m good to go” is the familiar battle cry. And sure enough, they snag two personal records at the swim meet, solid A- on the essay, and while the results of the government exam are not back yet, the feeling is that it went really well. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">The ability of a child to stay up late and succeed in school is often looked upon as a positive rather than a negative, and this does not end with high school. In residency, we called it horsepower. Who cares how smart a neurology resident is when they are too tired to pull their weight during all-night hospital call? And like so many other things related to sleep, horsepower is genetic. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">To understand horsepower, sleep need, and functional levels, consider these three high school students who are only getting an average of 4.5 hours of sleep/night: \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">\u003cimg decoding=\"async\" loading=\"lazy\" class=\"size-medium wp-image-60547 aligncenter\" src=\"https://ww2.kqed.org/app/uploads/sites/23/2023/01/sleep-chart-800x214.png\" alt=\"\" width=\"800\" height=\"214\" srcset=\"https://ww2.kqed.org/app/uploads/sites/23/2023/01/sleep-chart-800x214.png 800w, https://ww2.kqed.org/app/uploads/sites/23/2023/01/sleep-chart-160x43.png 160w, https://ww2.kqed.org/app/uploads/sites/23/2023/01/sleep-chart-768x205.png 768w, https://ww2.kqed.org/app/uploads/sites/23/2023/01/sleep-chart.png 936w\" sizes=\"(max-width: 800px) 100vw, 800px\">If we consider Kourtney, we see that while she needs seven hours of sleep, she is only getting an average of 4.5 hours every night. She does not have the gene allowing for high function despite inadequate sleep (horsepower), so she functions poorly and struggles to stay awake in school. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Kim too is only sleeping 4.5 hours per night despite needing seven, but she was given the gift of the horsepower gene, and despite inadequate rest, she functions at a high level. The horsepower gene may be a genetic variant of HLA DQB1*0602, the gene related to narcolepsy. Individuals with this gene variant may find less sleepiness as a consequence of sleep deprivation. While this state of sleep deprivation is still an unhealthy situation for Kim, she does not display significant sleepiness. In other words, it’s totally unhealthy, but Kim can handle it! \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Last, in this example we see Khloé too is only getting 4.5 hours of sleep every night, but this is in line with her natural biological need, which seems on the surface to be unusually low. She functions well despite a lower than average amount of sleep because this is what she requires . . . no need for the horsepower gene to help her perform well if her perceived deficit is not really a deficit. You may remember a name for people like Khloé. We call them short sleepers. They are those individuals who need less than normal amounts of sleep to function at their best. The genetic basis for these rare, rule-defying individuals was only recently discovered when specific gene mutations regulating sleep need were identified. Despite this, Khloé is doing well because she genetically needs less sleep.\u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">The point of explaining all this to you is that your child is a totally unique individual with a specific array of genes that this world has never and will never see again. It is important to constantly be evaluating their sleep time and functional level. If they are getting the requisite amount of sleep and functioning well, there is little that needs to be done outside of ongoing monitoring. If your child is not getting the proper amount and is not functioning well, he may need more. As we see with Khloé, Kim, and Kourtney, for the child functioning well getting what appears to be a small amount of sleep, it may be necessary to insist upon more sleep and see if your child utilizes the sleep time (a Kim, so to speak) or seems incapable of getting this new higher amount (the rare Khloé).\u003c/span>\u003c/p>\n\u003cp>[ad floatright]\u003c/p>\n\u003cp>\u003ca href=\"https://www.wchriswinter.com/\" target=\"_blank\" rel=\"noopener noreferrer\">\u003cspan style=\"font-weight: 400\">\u003cem>\u003cimg decoding=\"async\" loading=\"lazy\" class=\"alignleft wp-image-60191\" src=\"https://ww2.kqed.org/app/uploads/sites/23/2022/11/Dr-Chris-Winter-800x1202.jpg\" alt=\"\" width=\"250\" height=\"376\" srcset=\"https://ww2.kqed.org/app/uploads/sites/23/2022/11/Dr-Chris-Winter-800x1202.jpg 800w, https://ww2.kqed.org/app/uploads/sites/23/2022/11/Dr-Chris-Winter-1020x1533.jpg 1020w, https://ww2.kqed.org/app/uploads/sites/23/2022/11/Dr-Chris-Winter-160x240.jpg 160w, https://ww2.kqed.org/app/uploads/sites/23/2022/11/Dr-Chris-Winter-768x1154.jpg 768w, https://ww2.kqed.org/app/uploads/sites/23/2022/11/Dr-Chris-Winter-1022x1536.jpg 1022w, https://ww2.kqed.org/app/uploads/sites/23/2022/11/Dr-Chris-Winter-1363x2048.jpg 1363w, https://ww2.kqed.org/app/uploads/sites/23/2022/11/Dr-Chris-Winter-1920x2885.jpg 1920w, https://ww2.kqed.org/app/uploads/sites/23/2022/11/Dr-Chris-Winter-scaled.jpg 1704w\" sizes=\"(max-width: 250px) 100vw, 250px\">Dr. Christopher Winter\u003c/em>\u003c/span>\u003c/a>\u003cem>\u003cspan style=\"font-weight: 400\"> has practiced sleep medicine and neurology in Charlottesville, Virginia since 2004, but has been involved with sleep medicine and sleep research since 1993. Currently he is the owner of Charlottesville Neurology and Sleep Medicine clinic and CNSM Consulting. He is the author of “The Sleep Solution: Why Your Sleep Is Broken and How To Fix It” as well as “The Rested Child: Why Your Tired, Wired or Irritable Child May Have A Sleep Disorder — And How To Help.” In addition to working with numerous professional sports organizations to help their athletes optimize sleep, he is the host of the podcast “\u003c/span>\u003ca href=\"https://podcasts.apple.com/podcast/id1631914841\" target=\"_blank\" rel=\"noopener noreferrer\">\u003cspan style=\"font-weight: 400\">Sleep Unplugged with Dr. Chris Winter\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\">” as well as the Sleep.com series “Sleeping Around with Dr. Chris Winter.”\u003c/span>\u003c/em>\u003c/p>\n\n","blocks":[],"excerpt":"School schedules are hard to change, but parents can pay attention to their children's specific needs to ensure adequate sleep. Dr. Christopher Winter, who specializes in neurology and sleep medicine, gives advice in his book, \"The Rested Child.\"","status":"publish","parent":0,"modified":1675279500,"stats":{"hasAudio":false,"hasVideo":false,"hasChartOrMap":false,"iframeSrcs":[],"hasGoogleForm":false,"hasGallery":false,"hasHearkenModule":false,"hasPolis":false,"paragraphCount":15,"wordCount":1135},"headData":{"title":"Teens and sleep: What parents need to monitor beyond the hour count | KQED","description":"Some kids may appear to function well despite insufficient sleep. Others just need less sleep. Dr. Chris Winter offers advice in "The Rested Child."","ogTitle":"","ogDescription":"","ogImgId":"","twTitle":"","twDescription":"","twImgId":"","schema":{"@context":"http://schema.org","@type":"Article","headline":"Teens and sleep: What parents need to monitor beyond the hour count","datePublished":"2023-02-02T03:50:12.000Z","dateModified":"2023-02-01T19:25:00.000Z","image":"https://cdn.kqed.org/wp-content/uploads/2020/02/KQED-OG-Image@1x.png"}},"excludeFromSiteSearch":"Include","articleAge":"0","path":"/mindshift/60543/what-parents-need-to-monitor-about-teens-sleep-beyond-the-hour-count","audioTrackLength":null,"parsedContent":[{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cp>\u003ci>\u003cspan style=\"font-weight: 400\">Excerpted from “\u003c/span>\u003c/i>\u003ca href=\"https://www.penguinrandomhouse.com/books/667926/the-rested-child-by-w-chris-winter-md/\" target=\"_blank\" rel=\"noopener noreferrer\">\u003ci>\u003cspan style=\"font-weight: 400\">The Rested Child: Why Your Tired, Wired, or Irritable Child May Have a Sleep Disorder — and How to Help\u003c/span>\u003c/i>\u003c/a>\u003ci>\u003cspan style=\"font-weight: 400\">” by \u003c/span>\u003c/i>\u003ca href=\"https://twitter.com/drchriswinter\" target=\"_blank\" rel=\"noopener noreferrer\">\u003ci>\u003cspan style=\"font-weight: 400\">W. Christopher Winter, MD\u003c/span>\u003c/i>\u003c/a>\u003ci>\u003cspan style=\"font-weight: 400\">. Published by Penguin Random House.\u003c/span>\u003c/i>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">In a bubble, the choice for starting schools later would be simple. The problem is the logistics. Altering school start times is difficult, highly political, and predicated on far more criteria than simply student health and performance. Let’s forget that, and focus on your child by answering some simple questions related to school start times: \u003c/span>\u003c/p>\n\u003cp>\u003cb>School Start Time Checklist\u003c/b>\u003c/p>\n\u003cul>\n\u003cli style=\"font-weight: 400\">\u003cspan style=\"font-weight: 400\">My child seems to show signs of excessive daytime sleepiness.\u003c/span>\u003c/li>\n\u003cli style=\"font-weight: 400\">\u003cspan style=\"font-weight: 400\">My child is consistently getting an inadequate amount of sleep.\u003c/span>\u003c/li>\n\u003cli style=\"font-weight: 400\">\u003cspan style=\"font-weight: 400\">My child’s school begins at 8:30 a.m. or earlier.\u003c/span>\u003c/li>\n\u003cli style=\"font-weight: 400\">\u003cspan style=\"font-weight: 400\">My child has a bus ride that exceeds thirty minutes one way.\u003c/span>\u003c/li>\n\u003cli style=\"font-weight: 400\">\u003cspan style=\"font-weight: 400\">My child sleeps an additional two hours more on the weekends.\u003c/span>\u003c/li>\n\u003cli style=\"font-weight: 400\">\u003cspan style=\"font-weight: 400\">My child struggles with issues of mood and behavior.\u003c/span>\u003c/li>\n\u003c/ul>\n\u003cp>\u003cspan style=\"font-weight: 400\">If you checked off two or more of these questions, I think it is reasonable to consider your child’s school as a potential problem when it comes to adequate sleep. Asking these difficult questions matters, as studies have shown that not only can early school start times impact a child’s academic performance in their early-morning classes, but they can also negatively impact performance for their entire school day.\u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">\u003cimg decoding=\"async\" loading=\"lazy\" class=\"alignright wp-image-60175\" src=\"https://ww2.kqed.org/app/uploads/sites/23/2022/11/therestedchild.jpg\" alt=\"\" width=\"250\" height=\"375\" srcset=\"https://ww2.kqed.org/app/uploads/sites/23/2022/11/therestedchild.jpg 300w, https://ww2.kqed.org/app/uploads/sites/23/2022/11/therestedchild-160x240.jpg 160w\" sizes=\"(max-width: 250px) 100vw, 250px\">From the first day your son rides away on the bus for kindergarten all the way to college, parents must be vigilant in monitoring their child’s sleep needs. As your child matures, school becomes much more labor intensive, and at the same time, the stakes become higher. Color outside the lines as a first grader . . . that can probably be explained away during a job interview later. Botch an AP calculus class as a high school senior . . . not so easy to sweep under the rug. As kids grow up, it becomes just as important to evaluate the school and schedule itself as it does how your child navigates it. \u003c/span>\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"fullwidth"},"numeric":["fullwidth"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Recognizing sleepiness is difficult. We’ve established that in a young kid, but what about older students? A high schooler can get home from a swim meet, bang out a final draft of an English essay, and start studying for a government exam at midnight and may not look particularly hampered by fatigue. “As long as I get my four hours, I’m good to go” is the familiar battle cry. And sure enough, they snag two personal records at the swim meet, solid A- on the essay, and while the results of the government exam are not back yet, the feeling is that it went really well. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">The ability of a child to stay up late and succeed in school is often looked upon as a positive rather than a negative, and this does not end with high school. In residency, we called it horsepower. Who cares how smart a neurology resident is when they are too tired to pull their weight during all-night hospital call? And like so many other things related to sleep, horsepower is genetic. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">To understand horsepower, sleep need, and functional levels, consider these three high school students who are only getting an average of 4.5 hours of sleep/night: \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">\u003cimg decoding=\"async\" loading=\"lazy\" class=\"size-medium wp-image-60547 aligncenter\" src=\"https://ww2.kqed.org/app/uploads/sites/23/2023/01/sleep-chart-800x214.png\" alt=\"\" width=\"800\" height=\"214\" srcset=\"https://ww2.kqed.org/app/uploads/sites/23/2023/01/sleep-chart-800x214.png 800w, https://ww2.kqed.org/app/uploads/sites/23/2023/01/sleep-chart-160x43.png 160w, https://ww2.kqed.org/app/uploads/sites/23/2023/01/sleep-chart-768x205.png 768w, https://ww2.kqed.org/app/uploads/sites/23/2023/01/sleep-chart.png 936w\" sizes=\"(max-width: 800px) 100vw, 800px\">If we consider Kourtney, we see that while she needs seven hours of sleep, she is only getting an average of 4.5 hours every night. She does not have the gene allowing for high function despite inadequate sleep (horsepower), so she functions poorly and struggles to stay awake in school. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Kim too is only sleeping 4.5 hours per night despite needing seven, but she was given the gift of the horsepower gene, and despite inadequate rest, she functions at a high level. The horsepower gene may be a genetic variant of HLA DQB1*0602, the gene related to narcolepsy. Individuals with this gene variant may find less sleepiness as a consequence of sleep deprivation. While this state of sleep deprivation is still an unhealthy situation for Kim, she does not display significant sleepiness. In other words, it’s totally unhealthy, but Kim can handle it! \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Last, in this example we see Khloé too is only getting 4.5 hours of sleep every night, but this is in line with her natural biological need, which seems on the surface to be unusually low. She functions well despite a lower than average amount of sleep because this is what she requires . . . no need for the horsepower gene to help her perform well if her perceived deficit is not really a deficit. You may remember a name for people like Khloé. We call them short sleepers. They are those individuals who need less than normal amounts of sleep to function at their best. The genetic basis for these rare, rule-defying individuals was only recently discovered when specific gene mutations regulating sleep need were identified. Despite this, Khloé is doing well because she genetically needs less sleep.\u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">The point of explaining all this to you is that your child is a totally unique individual with a specific array of genes that this world has never and will never see again. It is important to constantly be evaluating their sleep time and functional level. If they are getting the requisite amount of sleep and functioning well, there is little that needs to be done outside of ongoing monitoring. If your child is not getting the proper amount and is not functioning well, he may need more. As we see with Khloé, Kim, and Kourtney, for the child functioning well getting what appears to be a small amount of sleep, it may be necessary to insist upon more sleep and see if your child utilizes the sleep time (a Kim, so to speak) or seems incapable of getting this new higher amount (the rare Khloé).\u003c/span>\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"floatright"},"numeric":["floatright"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>\u003ca href=\"https://www.wchriswinter.com/\" target=\"_blank\" rel=\"noopener noreferrer\">\u003cspan style=\"font-weight: 400\">\u003cem>\u003cimg decoding=\"async\" loading=\"lazy\" class=\"alignleft wp-image-60191\" src=\"https://ww2.kqed.org/app/uploads/sites/23/2022/11/Dr-Chris-Winter-800x1202.jpg\" alt=\"\" width=\"250\" height=\"376\" srcset=\"https://ww2.kqed.org/app/uploads/sites/23/2022/11/Dr-Chris-Winter-800x1202.jpg 800w, https://ww2.kqed.org/app/uploads/sites/23/2022/11/Dr-Chris-Winter-1020x1533.jpg 1020w, https://ww2.kqed.org/app/uploads/sites/23/2022/11/Dr-Chris-Winter-160x240.jpg 160w, https://ww2.kqed.org/app/uploads/sites/23/2022/11/Dr-Chris-Winter-768x1154.jpg 768w, https://ww2.kqed.org/app/uploads/sites/23/2022/11/Dr-Chris-Winter-1022x1536.jpg 1022w, https://ww2.kqed.org/app/uploads/sites/23/2022/11/Dr-Chris-Winter-1363x2048.jpg 1363w, https://ww2.kqed.org/app/uploads/sites/23/2022/11/Dr-Chris-Winter-1920x2885.jpg 1920w, https://ww2.kqed.org/app/uploads/sites/23/2022/11/Dr-Chris-Winter-scaled.jpg 1704w\" sizes=\"(max-width: 250px) 100vw, 250px\">Dr. Christopher Winter\u003c/em>\u003c/span>\u003c/a>\u003cem>\u003cspan style=\"font-weight: 400\"> has practiced sleep medicine and neurology in Charlottesville, Virginia since 2004, but has been involved with sleep medicine and sleep research since 1993. Currently he is the owner of Charlottesville Neurology and Sleep Medicine clinic and CNSM Consulting. He is the author of “The Sleep Solution: Why Your Sleep Is Broken and How To Fix It” as well as “The Rested Child: Why Your Tired, Wired or Irritable Child May Have A Sleep Disorder — And How To Help.” In addition to working with numerous professional sports organizations to help their athletes optimize sleep, he is the host of the podcast “\u003c/span>\u003ca href=\"https://podcasts.apple.com/podcast/id1631914841\" target=\"_blank\" rel=\"noopener noreferrer\">\u003cspan style=\"font-weight: 400\">Sleep Unplugged with Dr. Chris Winter\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\">” as well as the Sleep.com series “Sleeping Around with Dr. Chris Winter.”\u003c/span>\u003c/em>\u003c/p>\n\n\u003c/div>\u003c/p>","attributes":{"named":{},"numeric":[]}}],"link":"/mindshift/60543/what-parents-need-to-monitor-about-teens-sleep-beyond-the-hour-count","authors":["4354"],"categories":["mindshift_21445","mindshift_21491","mindshift_21385"],"tags":["mindshift_21093","mindshift_991","mindshift_990"],"featImg":"mindshift_60550","label":"mindshift"},"mindshift_59625":{"type":"posts","id":"mindshift_59625","meta":{"index":"posts_1591205157","site":"mindshift","id":"59625","score":null,"sort":[1660029478000]},"guestAuthors":[],"slug":"three-reasons-teens-need-later-school-start-times","title":"Three reasons teens need later school start times","publishDate":1660029478,"format":"audio","headTitle":"Three reasons teens need later school start times | KQED","labelTerm":{"term":21847,"site":"mindshift"},"content":"\u003cp>\u003cspan style=\"font-weight: 400;\">When Amelia thinks about her freshman year two years ago, she remembers always being tardy to her 8 a.m. first period class. Encinal Junior Senior High School in Alameda is across town from her home. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400;\">“It was so hard to wake up in the morning,” she said. “I had to bike to school and I live on the other side of the island.” \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400;\">Like other teens, mornings are a struggle because she had several hours of homework and extracurriculars the night before, but research shows that’s not the entire story. High schoolers are going to sleep later and waking up early to make it on time for first period classes. Starting school at 8 a.m. was early for Amelia, but some high schools begin at 7:30 a.m. According to psychotherapists Heather Turgeon and Julie Wright in their book “\u003ca href=\"https://www.penguinrandomhouse.com/books/647334/generation-sleepless-by-heather-turgeon-mft-and-julie-wright-mft-foreword-by-daniel-j-siegel/\">Generation Sleepless\u003c/a>,” today’s teens are sleepier than ever and these earlier school start times are interfering with their body’s circadian rhythm. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400;\">“One of the things that happens somewhere around age 12 is that their brain clock becomes set to a later pace,” said Turgeon, which puts a teen about two hours behind the sleep schedule of a young child or adult. “That means they want to go to sleep later and they want to wake up later,” she said. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400;\">It may seem excessive, but teens are supposed to sleep nine to ten hours a night. “We consider adequate sleep – the very lowest amount – to be about eight hours,” said Wright. Almost \u003c/span>\u003ca href=\"https://publications.aap.org/aapnews/news/13792?autologincheck=redirected\">\u003cspan style=\"font-weight: 400;\">70% of U.S. high school students\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400;\"> don’t get the minimum amount of sleep they need each night. Between homework, after school activities and early school start times, the average high schooler usually gets about 6.5 hours of sleep. And missing out on just a couple hours of rest each night has negative consequences for developing teenage brains. \u003c/span>\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400;\">When a teen is tired, the amygdala – which is the part of the brain that responds to danger – becomes more active. And parts of the brain that are in charge of judgment become less active. Sleep issues are commonly associated with anxiety, depression, bipolar disorder and ADHD. “We see teens with issues like really \u003c/span>\u003ca href=\"https://www.apa.org/monitor/oct01/sleepteen\">\u003cspan style=\"font-weight: 400;\">critical mental health issues\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400;\"> and \u003c/span>\u003ca href=\"https://www.npr.org/sections/health-shots/2013/05/20/185572055/less-sleep-for-teens-means-higher-risk-for-car-crashes#:~:text=Press-,Less%20Sleep%20For%20Teens%20Means%20Higher%20Risk%20For%20Car%20Crashes,an%20equivalent%20lack%20of%20sleep.\">\u003cspan style=\"font-weight: 400;\">accidents\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400;\"> and \u003c/span>\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3296786/\">\u003cspan style=\"font-weight: 400;\">suicidality\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400;\"> – things that parents really worry about – and getting enough sleep addresses those issues.”\u003c/span>\u003c/p>\n\u003cp>\u003ciframe loading=\"lazy\" title=\"The Debate Over School Start Times\" width=\"640\" height=\"360\" src=\"https://www.youtube.com/embed/Bw_3Q6CRxGA?start=22&feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen>\u003c/iframe>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400;\">In an effort to curb teens’ sleep deprivation, California Gov. Gavin Newsom passed a \u003c/span>\u003ca href=\"https://leginfo.legislature.ca.gov/faces/billTextClient.xhtml?bill_id=201920200SB328\">\u003cspan style=\"font-weight: 400;\">first-of-its-kind law in 2019\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400;\"> prohibiting high schools from starting before 8:30 a.m. Other states such as\u003c/span>\u003ca href=\"https://abcnews.go.com/Health/school-start-times-eyed-address-youth-mental-health/story?id=83791358\">\u003cspan style=\"font-weight: 400;\"> New Jersey\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400;\">, \u003c/span>\u003ca href=\"https://www.nysenate.gov/legislation/bills/2021/A8202\">\u003cspan style=\"font-weight: 400;\">New York\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400;\"> and \u003c/span>\u003ca href=\"https://wapp.capitol.tn.gov/apps/BillInfo/Default.aspx?BillNumber=SB1818\">\u003cspan style=\"font-weight: 400;\">Tennessee\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400;\"> are looking to follow California’s lead. Even with research showing that letting students sleep in contributes to better academic performance, lower truancy rates and improved mental health, there has been push back from parents and school districts about delaying the start of the school day. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400;\">One of the obstacles to earlier school start times is long-held beliefs about teens and school. So I asked Turgeon and Wright to clear up some common claims. Their responses have been edited for clarity.\u003c/span>\u003c/p>\n\u003cp>\u003cb>CLAIM: We don’t need late school starts because teenagers can just sleep in on the weekends.\u003c/b>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400;\">TURGEON: On Saturday or Sunday, a teenager might sleep for 10 hours. There is such a thing as rebound sleep, which is what happens when you finally sleep well and then you’re like, “Oh my God, I feel so much better.” But, you can’t go back in time and erase the toll that happened to your body during the week. Because of the chronic sleep loss that you had from Monday to Friday, your body and your brain were still under stress. Toxins were building up in the brain. All those effects throughout the week do not go away. \u003c/span>\u003c/p>\n\u003cp>\u003ciframe loading=\"lazy\" title=\"What would happen if you didn’t sleep? - Claudia Aguirre\" width=\"640\" height=\"360\" src=\"https://www.youtube.com/embed/dqONk48l5vY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen>\u003c/iframe>\u003c/p>\n\u003cp>\u003cb>CLAIM: If school start times are later, teens will just stay up later on their phone or play video games.\u003c/b>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400;\">WRIGHT: \u003c/span>\u003ca href=\"https://jamanetwork.com/journals/jamapediatrics/fullarticle/383436\">\u003cspan style=\"font-weight: 400;\">The research\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400;\"> in areas where schools have moved to a later start time shows that the kids are going to bed at about the same time, so they are getting more sleep overall. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400;\">We also want to help families find a way to \u003c/span>\u003ca href=\"https://www.kqed.org/mindshift/59094/does-my-kid-have-a-tech-addiction\">\u003cspan style=\"font-weight: 400;\">create some structure around technology\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400;\"> and not be afraid of their kids being unhappy about it. It all depends on where parents are in the process, how old their kids are and how much independence they’ve given their child. We really recommend holding on to bedtimes and sleep routines longer than most modern parents seem to be doing. Don’t be afraid that your child won’t love you anymore if you say that the devices have to be parked at 9 p.m. and bedtime is at 10 p.m.\u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400;\">We are creatures of habit and technology is very addictive, so changing the way that evenings unfold and changing our habits is not easy. It takes time and takes a lot of attention and takes parents really being involved and creating some activities to do once those devices are put away. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400;\">I do hear a lot of parents are a little bit afraid of their kids, and they’re also often in their own room on their own devices. We can control technology use rather than having it control us; and our kids need to see that we can do that and that we’re not afraid of helping them do that. \u003c/span>\u003c/p>\n\u003cp>\u003c!-- iframe plugin v.4.3 wordpress.org/plugins/iframe/ -->\u003cbr>\n\u003ciframe loading=\"lazy\" frameborder=\"0\" height=\"200\" scrolling=\"no\" src=\"https://playlist.megaphone.fm?e=KQINC8589991528\" width=\"100%\" class=\"iframe-class\">\u003c/iframe>\u003c/p>\n\u003cp>\u003cb>CLAIM: Later school start times will affect bus schedules and after school activities such as sports. \u003c/b>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400;\">TURGEON: When schools are making the change, there’s a lot of confusion about it or mixed feelings and concerns on the part of parents about sports, bussing, logistics and traffic. The typical result has been that it all works out and everyone’s happier. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400;\">In some cases, \u003ca href=\"https://www.rand.org/pubs/research_reports/RR2109.html\">bus routes need to be planned a little differently\u003c/a>\u003c/span>\u003cspan style=\"font-weight: 400;\">. For sports teams in the same league or district, schools can make the change together and coordinate practices and games. I think it’s just really important to know that all those concerns are logistical concerns. And so which do we weigh more? Do we weigh logistics and grown up concerns and those things that are adult centered or do we want to weigh the mental health of teenagers? And I think if you put it that way to parents, there’s no question what the answer should be. \u003c/span>\u003c/p>\n\u003ch4>\u003cb>What Students Have to Say After Getting a Later Start Time \u003c/b>\u003c/h4>\n\u003cp>\u003cspan style=\"font-weight: 400;\">Encinal Junior Senior High School moved their start time from 8 a.m. to 8:30 a.m the year students returned to school buildings after distance learning. Thirty extra minutes might not seem like much, but some teens had more time to eat breakfast, which they would often skip when they had to be at school earlier. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400;\">Later start times helped teens who have bigger roles in their households, such as helping younger siblings get ready for school. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400;\">“I wake up around 6:30 a.m. or 6:45 a.m. because my little brother comes over and he has to get dropped off at school. I have to get him ready and make his lunch,” Encinal High School junior Kavanti told me. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400;\">Later start times also help students who have to take public transportation. Research has shown that students who\u003c/span>\u003ca href=\"https://journals.sagepub.com/doi/abs/10.1177/0739456X17725148?journalCode=jpea&\">\u003cspan style=\"font-weight: 400;\"> have to travel further for school, especially using public transportation, get less sleep than their peers \u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400;\">who live closer and have more private transportation options. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400;\">Even on the slightly later schedule, students are just barely reaching the recommended sleep minimum of eight hours per night. Students may aspire to get to bed earlier, but then students have after school obligations. \u003c/span>\u003ca href=\"https://www.washingtonpost.com/education/2020/09/01/does-homework-work-when-kids-are-learning-all-day-home/\">\u003cspan style=\"font-weight: 400;\">Students report having around three hours of homework each night.\u003c/span>\u003c/a>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400;\">On top of that, they play sports with demanding practice schedules and after school games. “When I come home from practice, it’s already night,” said Kameron, a senior at Encinal High School. He said he usually falls asleep around 11 p.m. or 12 a.m.\u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400;\">Teenage students will be the first to admit that phones steal away precious hours of sleep. Texting friends and scrolling through social media tempts many teens away from counting sheep. “My dad would come to my room and be like, ‘Get off your phone,’” said Kavanti. “Then I go back right after he leaves. I think that is why I go to sleep so late.” \u003c/span>\u003c/p>\n\u003cp>[ad floatright]\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400;\">But high schools that have pushed back their start times have already seen positive results like a decrease in \u003c/span>\u003ca href=\"https://www.sciencedaily.com/releases/2020/02/200218125312.htm\">\u003cspan style=\"font-weight: 400;\">teen car crashes\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400;\">, \u003c/span>\u003ca href=\"https://www.sph.umn.edu/news/delaying-high-school-start-times-reduces-sleepiness-and-tardiness/#:~:text=A%20new%20study%20from%20the,PhD%20student%20Kaitlyn%20Berry.\">\u003cspan style=\"font-weight: 400;\">tardiness\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400;\"> and \u003c/span>\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6195354/#:~:text=Depression%20and%20anxiety,students%20in%20earlier%20starting%20schools.\">\u003cspan style=\"font-weight: 400;\">depression symptoms\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400;\">. Teenagers’ health hangs in the balance and students’ ability to hit their snooze button may be the tipping point. \u003c/span>\u003c/p>\n\n","blocks":[],"excerpt":"Sleep experts Heather Turgeon and Julie Wright clear up common claims about teen sleep habits and later school start times. ","status":"publish","parent":0,"modified":1700528891,"stats":{"hasAudio":true,"hasVideo":true,"hasChartOrMap":false,"iframeSrcs":[],"hasGoogleForm":false,"hasGallery":false,"hasHearkenModule":false,"hasPolis":false,"paragraphCount":31,"wordCount":1521},"headData":{"title":"Three reasons teens need later school start times | KQED","description":"Sleep experts Heather Turgeon and Julie Wright clear up common claims about teen sleep habits and later school start times.","ogTitle":"","ogDescription":"","ogImgId":"","twTitle":"","twDescription":"","twImgId":"","socialDescription":"Sleep experts Heather Turgeon and Julie Wright clear up common claims about teen sleep habits and later school start times.","schema":{"@context":"http://schema.org","@type":"Article","headline":"Three reasons teens need later school start times","datePublished":"2022-08-09T07:17:58.000Z","dateModified":"2023-11-21T01:08:11.000Z","image":"https://cdn.kqed.org/wp-content/uploads/2020/02/KQED-OG-Image@1x.png"}},"audioUrl":"https://dcs.megaphone.fm/KQINC8589991528.mp3?key=4b033e708927cde4cc2353b11d3988c5","excludeFromSiteSearch":"Include","path":"/mindshift/59625/three-reasons-teens-need-later-school-start-times","audioTrackLength":null,"parsedContent":[{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cp>\u003cspan style=\"font-weight: 400;\">When Amelia thinks about her freshman year two years ago, she remembers always being tardy to her 8 a.m. first period class. Encinal Junior Senior High School in Alameda is across town from her home. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400;\">“It was so hard to wake up in the morning,” she said. “I had to bike to school and I live on the other side of the island.” \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400;\">Like other teens, mornings are a struggle because she had several hours of homework and extracurriculars the night before, but research shows that’s not the entire story. High schoolers are going to sleep later and waking up early to make it on time for first period classes. Starting school at 8 a.m. was early for Amelia, but some high schools begin at 7:30 a.m. According to psychotherapists Heather Turgeon and Julie Wright in their book “\u003ca href=\"https://www.penguinrandomhouse.com/books/647334/generation-sleepless-by-heather-turgeon-mft-and-julie-wright-mft-foreword-by-daniel-j-siegel/\">Generation Sleepless\u003c/a>,” today’s teens are sleepier than ever and these earlier school start times are interfering with their body’s circadian rhythm. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400;\">“One of the things that happens somewhere around age 12 is that their brain clock becomes set to a later pace,” said Turgeon, which puts a teen about two hours behind the sleep schedule of a young child or adult. “That means they want to go to sleep later and they want to wake up later,” she said. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400;\">It may seem excessive, but teens are supposed to sleep nine to ten hours a night. “We consider adequate sleep – the very lowest amount – to be about eight hours,” said Wright. Almost \u003c/span>\u003ca href=\"https://publications.aap.org/aapnews/news/13792?autologincheck=redirected\">\u003cspan style=\"font-weight: 400;\">70% of U.S. high school students\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400;\"> don’t get the minimum amount of sleep they need each night. Between homework, after school activities and early school start times, the average high schooler usually gets about 6.5 hours of sleep. And missing out on just a couple hours of rest each night has negative consequences for developing teenage brains. \u003c/span>\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"fullwidth"},"numeric":["fullwidth"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400;\">When a teen is tired, the amygdala – which is the part of the brain that responds to danger – becomes more active. And parts of the brain that are in charge of judgment become less active. Sleep issues are commonly associated with anxiety, depression, bipolar disorder and ADHD. “We see teens with issues like really \u003c/span>\u003ca href=\"https://www.apa.org/monitor/oct01/sleepteen\">\u003cspan style=\"font-weight: 400;\">critical mental health issues\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400;\"> and \u003c/span>\u003ca href=\"https://www.npr.org/sections/health-shots/2013/05/20/185572055/less-sleep-for-teens-means-higher-risk-for-car-crashes#:~:text=Press-,Less%20Sleep%20For%20Teens%20Means%20Higher%20Risk%20For%20Car%20Crashes,an%20equivalent%20lack%20of%20sleep.\">\u003cspan style=\"font-weight: 400;\">accidents\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400;\"> and \u003c/span>\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3296786/\">\u003cspan style=\"font-weight: 400;\">suicidality\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400;\"> – things that parents really worry about – and getting enough sleep addresses those issues.”\u003c/span>\u003c/p>\n\u003cp>\u003ciframe loading=\"lazy\" title=\"The Debate Over School Start Times\" width=\"640\" height=\"360\" src=\"https://www.youtube.com/embed/Bw_3Q6CRxGA?start=22&feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen>\u003c/iframe>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400;\">In an effort to curb teens’ sleep deprivation, California Gov. Gavin Newsom passed a \u003c/span>\u003ca href=\"https://leginfo.legislature.ca.gov/faces/billTextClient.xhtml?bill_id=201920200SB328\">\u003cspan style=\"font-weight: 400;\">first-of-its-kind law in 2019\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400;\"> prohibiting high schools from starting before 8:30 a.m. Other states such as\u003c/span>\u003ca href=\"https://abcnews.go.com/Health/school-start-times-eyed-address-youth-mental-health/story?id=83791358\">\u003cspan style=\"font-weight: 400;\"> New Jersey\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400;\">, \u003c/span>\u003ca href=\"https://www.nysenate.gov/legislation/bills/2021/A8202\">\u003cspan style=\"font-weight: 400;\">New York\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400;\"> and \u003c/span>\u003ca href=\"https://wapp.capitol.tn.gov/apps/BillInfo/Default.aspx?BillNumber=SB1818\">\u003cspan style=\"font-weight: 400;\">Tennessee\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400;\"> are looking to follow California’s lead. Even with research showing that letting students sleep in contributes to better academic performance, lower truancy rates and improved mental health, there has been push back from parents and school districts about delaying the start of the school day. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400;\">One of the obstacles to earlier school start times is long-held beliefs about teens and school. So I asked Turgeon and Wright to clear up some common claims. Their responses have been edited for clarity.\u003c/span>\u003c/p>\n\u003cp>\u003cb>CLAIM: We don’t need late school starts because teenagers can just sleep in on the weekends.\u003c/b>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400;\">TURGEON: On Saturday or Sunday, a teenager might sleep for 10 hours. There is such a thing as rebound sleep, which is what happens when you finally sleep well and then you’re like, “Oh my God, I feel so much better.” But, you can’t go back in time and erase the toll that happened to your body during the week. Because of the chronic sleep loss that you had from Monday to Friday, your body and your brain were still under stress. Toxins were building up in the brain. All those effects throughout the week do not go away. \u003c/span>\u003c/p>\n\u003cp>\u003ciframe loading=\"lazy\" title=\"What would happen if you didn’t sleep? - Claudia Aguirre\" width=\"640\" height=\"360\" src=\"https://www.youtube.com/embed/dqONk48l5vY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen>\u003c/iframe>\u003c/p>\n\u003cp>\u003cb>CLAIM: If school start times are later, teens will just stay up later on their phone or play video games.\u003c/b>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400;\">WRIGHT: \u003c/span>\u003ca href=\"https://jamanetwork.com/journals/jamapediatrics/fullarticle/383436\">\u003cspan style=\"font-weight: 400;\">The research\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400;\"> in areas where schools have moved to a later start time shows that the kids are going to bed at about the same time, so they are getting more sleep overall. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400;\">We also want to help families find a way to \u003c/span>\u003ca href=\"https://www.kqed.org/mindshift/59094/does-my-kid-have-a-tech-addiction\">\u003cspan style=\"font-weight: 400;\">create some structure around technology\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400;\"> and not be afraid of their kids being unhappy about it. It all depends on where parents are in the process, how old their kids are and how much independence they’ve given their child. We really recommend holding on to bedtimes and sleep routines longer than most modern parents seem to be doing. Don’t be afraid that your child won’t love you anymore if you say that the devices have to be parked at 9 p.m. and bedtime is at 10 p.m.\u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400;\">We are creatures of habit and technology is very addictive, so changing the way that evenings unfold and changing our habits is not easy. It takes time and takes a lot of attention and takes parents really being involved and creating some activities to do once those devices are put away. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400;\">I do hear a lot of parents are a little bit afraid of their kids, and they’re also often in their own room on their own devices. We can control technology use rather than having it control us; and our kids need to see that we can do that and that we’re not afraid of helping them do that. \u003c/span>\u003c/p>\n\u003cp>\u003c!-- iframe plugin v.4.3 wordpress.org/plugins/iframe/ -->\u003cbr>\n\u003ciframe loading=\"lazy\" frameborder=\"0\" height=\"200\" scrolling=\"no\" src=\"https://playlist.megaphone.fm?e=KQINC8589991528\" width=\"100%\" class=\"iframe-class\">\u003c/iframe>\u003c/p>\n\u003cp>\u003cb>CLAIM: Later school start times will affect bus schedules and after school activities such as sports. \u003c/b>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400;\">TURGEON: When schools are making the change, there’s a lot of confusion about it or mixed feelings and concerns on the part of parents about sports, bussing, logistics and traffic. The typical result has been that it all works out and everyone’s happier. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400;\">In some cases, \u003ca href=\"https://www.rand.org/pubs/research_reports/RR2109.html\">bus routes need to be planned a little differently\u003c/a>\u003c/span>\u003cspan style=\"font-weight: 400;\">. For sports teams in the same league or district, schools can make the change together and coordinate practices and games. I think it’s just really important to know that all those concerns are logistical concerns. And so which do we weigh more? Do we weigh logistics and grown up concerns and those things that are adult centered or do we want to weigh the mental health of teenagers? And I think if you put it that way to parents, there’s no question what the answer should be. \u003c/span>\u003c/p>\n\u003ch4>\u003cb>What Students Have to Say After Getting a Later Start Time \u003c/b>\u003c/h4>\n\u003cp>\u003cspan style=\"font-weight: 400;\">Encinal Junior Senior High School moved their start time from 8 a.m. to 8:30 a.m the year students returned to school buildings after distance learning. Thirty extra minutes might not seem like much, but some teens had more time to eat breakfast, which they would often skip when they had to be at school earlier. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400;\">Later start times helped teens who have bigger roles in their households, such as helping younger siblings get ready for school. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400;\">“I wake up around 6:30 a.m. or 6:45 a.m. because my little brother comes over and he has to get dropped off at school. I have to get him ready and make his lunch,” Encinal High School junior Kavanti told me. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400;\">Later start times also help students who have to take public transportation. Research has shown that students who\u003c/span>\u003ca href=\"https://journals.sagepub.com/doi/abs/10.1177/0739456X17725148?journalCode=jpea&\">\u003cspan style=\"font-weight: 400;\"> have to travel further for school, especially using public transportation, get less sleep than their peers \u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400;\">who live closer and have more private transportation options. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400;\">Even on the slightly later schedule, students are just barely reaching the recommended sleep minimum of eight hours per night. Students may aspire to get to bed earlier, but then students have after school obligations. \u003c/span>\u003ca href=\"https://www.washingtonpost.com/education/2020/09/01/does-homework-work-when-kids-are-learning-all-day-home/\">\u003cspan style=\"font-weight: 400;\">Students report having around three hours of homework each night.\u003c/span>\u003c/a>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400;\">On top of that, they play sports with demanding practice schedules and after school games. “When I come home from practice, it’s already night,” said Kameron, a senior at Encinal High School. He said he usually falls asleep around 11 p.m. or 12 a.m.\u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400;\">Teenage students will be the first to admit that phones steal away precious hours of sleep. Texting friends and scrolling through social media tempts many teens away from counting sheep. “My dad would come to my room and be like, ‘Get off your phone,’” said Kavanti. “Then I go back right after he leaves. I think that is why I go to sleep so late.” \u003c/span>\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"floatright"},"numeric":["floatright"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400;\">But high schools that have pushed back their start times have already seen positive results like a decrease in \u003c/span>\u003ca href=\"https://www.sciencedaily.com/releases/2020/02/200218125312.htm\">\u003cspan style=\"font-weight: 400;\">teen car crashes\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400;\">, \u003c/span>\u003ca href=\"https://www.sph.umn.edu/news/delaying-high-school-start-times-reduces-sleepiness-and-tardiness/#:~:text=A%20new%20study%20from%20the,PhD%20student%20Kaitlyn%20Berry.\">\u003cspan style=\"font-weight: 400;\">tardiness\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400;\"> and \u003c/span>\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6195354/#:~:text=Depression%20and%20anxiety,students%20in%20earlier%20starting%20schools.\">\u003cspan style=\"font-weight: 400;\">depression symptoms\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400;\">. Teenagers’ health hangs in the balance and students’ ability to hit their snooze button may be the tipping point. \u003c/span>\u003c/p>\n\n\u003c/div>\u003c/p>","attributes":{"named":{},"numeric":[]}}],"link":"/mindshift/59625/three-reasons-teens-need-later-school-start-times","authors":["11721"],"programs":["mindshift_21847"],"categories":["mindshift_21445","mindshift_21130","mindshift_21385","mindshift_21848"],"tags":["mindshift_20589","mindshift_866","mindshift_563","mindshift_20865","mindshift_46","mindshift_991","mindshift_990","mindshift_393"],"featImg":"mindshift_59626","label":"mindshift_21847"},"mindshift_56222":{"type":"posts","id":"mindshift_56222","meta":{"index":"posts_1591205157","site":"mindshift","id":"56222","score":null,"sort":[1597386778000]},"guestAuthors":[],"slug":"how-to-help-young-children-sleep-better-during-covid-19","title":"How to Help Young Children Sleep Better During COVID-19","publishDate":1597386778,"format":"standard","headTitle":"MindShift | KQED News","labelTerm":{"site":"mindshift"},"content":"\u003cp>\u003cspan style=\"font-weight: 400\">Most days, Jen Lamott would describe her daughter, Katie, as cheerful and kind. Lately, though, the 7-year-old has been acting moody and sometimes grunting instead of talking. “It’s like we have a teenager suddenly,” Lamott said. But while teenagers’ attitudes are usually chalked up to puberty, Lamott knows that something else is at play in her house: exhaustion. Since the coronavirus outbreak this spring, Katie has had trouble falling asleep, expressed greater \u003c/span>\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6033696/\">\u003cspan style=\"font-weight: 400\">sleep anxiety\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\"> and started taking naps to compensate for missed sleep, said Lamott, who lives in Ohio. She also said that her 4-year-old, Riley, comes out of his bedroom more often at night, and both children have become clingier. Those challenges may sound familiar to many families right now. In April, after asking more than 300 parents how the pandemic had affected their children’s sleep, pediatrician \u003c/span>\u003ca href=\"https://drcraigcanapari.com/about/\">\u003cspan style=\"font-weight: 400\">Craig Canapari\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\"> wrote in the \u003c/span>\u003ca href=\"https://www.nytimes.com/2020/04/14/parenting/coronavirus-kids-sleep.html\">\u003cspan style=\"font-weight: 400\">New York Times\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\"> that the most common responses were delayed bedtimes, more conflicts around sleep and increased waking up in the middle of the night.\u003c/span>\u003c/p>\n\u003cp>\u003ca href=\"https://drschneeberg.com/\">\u003cspan style=\"font-weight: 400\">Lynelle Schneeberg\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\">, a pediatric sleep psychologist and author of “\u003c/span>\u003ca href=\"https://drschneeberg.com/book-2/\">\u003cspan style=\"font-weight: 400\">Become Your Child's Sleep Coach\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\">,” told MindShift that \u003c/span>\u003ca href=\"https://www.kqed.org/mindshift/55550/tips-for-managing-the-stress-of-social-distancing-as-a-family\">\u003cspan style=\"font-weight: 400\">family stress\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\">, disrupted school routines and \u003c/span>\u003ca href=\"https://www.kqed.org/mindshift/55533/exercise-tips-to-help-kids-teens-and-families-stay-balanced-at-home\">\u003cspan style=\"font-weight: 400\">decreased physical activity\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\"> have caused sleep to suffer for people of all ages \u003c/span>\u003ca href=\"https://www.kqed.org/mindshift/tag/coronavirus\">\u003cspan style=\"font-weight: 400\">during coronavirus lockdowns\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\">. While she expected some of those challenges to subside as the \u003c/span>\u003ca href=\"https://www.kqed.org/mindshift/56102/how-elementary-teachers-are-marking-the-end-of-school-amid-grief-for-lost-time-with-students\">\u003cspan style=\"font-weight: 400\">school year ended\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\">, she worried that for preschoolers and elementary schoolers who have needed extra attention at bedtime, the problems would persist into the summer. Schneeberg compared the situation to a family trip during which the children sleep in the same room as their parents. “Kids love that. And when they come home, they don't really want to give that up,” she said. “So COVID has been something like a long hotel visit.” To help parents like Lamott, Schneeberg offered some tips and tricks from years of helping families and children get \u003c/span>\u003ca href=\"https://www.sciencedirect.com/science/article/pii/S1087079215001100\">\u003cspan style=\"font-weight: 400\">better sleep\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\">.\u003c/span>\u003c/p>\n\u003ch1>\u003cb>Sleep crutches and bedtime baskets\u003c/b>\u003c/h1>\n\u003cp>\u003cspan style=\"font-weight: 400\">In sleep medicine, a “sleep crutch” refers to the actions or objects that help someone fall asleep. Adults, for instance, might prefer one side of the bed or only use a certain type of pillow. For some children, having a parent perform a soothing action, such as singing or rubbing their back can be a sleep crutch. \u003c/span>\u003ca href=\"https://www.sciencedirect.com/science/article/pii/S1389945708003134\">\u003cspan style=\"font-weight: 400\">Kids who get the best sleep\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\">, though, are the ones whose sleep crutches are not another human, according to Schneeberg. That’s not because of a moral judgment about \u003c/span>\u003ca href=\"https://www.psychologytoday.com/us/blog/sleeping-angels/201405/teaching-child-self-soothe-not-everyone\">\u003cspan style=\"font-weight: 400\">independent sleep\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\">. Schneeberg’s reasoning comes from research that shows that most people wake briefly four to six times per night. “Most people aren't even aware of it. But we wake up and we sort of check that everything's OK. And a child whose parent was there at sleep onset, \u003c/span>\u003ca href=\"https://www.sciencedirect.com/science/article/pii/S1526054214000414\">\u003cspan style=\"font-weight: 400\">they wake up\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\"> and something’s missing. The crutch, so to speak, that they needed is gone,” she explained. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">That’s when children start to creep out of their rooms and into their parents’ beds. Schneeberg said the quality of the adult’s sleep also goes down as a result. To help children learn to self-soothe, Schneeberg suggests creating a “bedtime basket.” That’s a bin or basket that is filled with age-appropriate activities that are relaxing and distracting, such as books, puzzles and drawing pads. Kids can use these items after being tucked in, rather than relying on a parent to stay in the room until they drift off. \u003c/span>\u003c/p>\n\u003ch1>\u003cb>Using the 5 Bs\u003c/b>\u003c/h1>\n\u003cp>\u003cspan style=\"font-weight: 400\">Before kids get to the bedtime basket, though, \u003c/span>\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6587181/#R19\">\u003cspan style=\"font-weight: 400\">a consistent routine\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\"> plays a big role in healthy sleep habits. Schneeberg recommends trying the 5 Bs:\u003c/span>\u003c/p>\n\u003col>\n\u003cli style=\"font-weight: 400\">\u003cspan style=\"font-weight: 400\">Bite (a bedtime snack)\u003c/span>\u003c/li>\n\u003cli style=\"font-weight: 400\">\u003cspan style=\"font-weight: 400\">Bath/washing up\u003c/span>\u003c/li>\n\u003cli style=\"font-weight: 400\">\u003cspan style=\"font-weight: 400\">Brushing teeth\u003c/span>\u003c/li>\n\u003cli style=\"font-weight: 400\">\u003cspan style=\"font-weight: 400\">Bathroom (a last trip to the loo)\u003c/span>\u003c/li>\n\u003cli style=\"font-weight: 400\">\u003cspan style=\"font-weight: 400\">Books with mom or dad \u003c/span>\u003c/li>\n\u003c/ol>\n\u003cp>\u003cspan style=\"font-weight: 400\">For the last one, Schneeberg said that parents should set parameters, such as a set number of picture books per night, a certain number of chapters or a specific amount of time. At the end of the allotted reading time, a child may say they are not sleepy yet but that’s what the parent can direct them to their bedtime basket. Then parents can move onto whatever work or downtime they need to do for themselves before sleeping.\u003c/span>\u003c/p>\n\u003ch1>\u003cb>Limiting Stalling\u003c/b>\u003c/h1>\n\u003cp>\u003cspan style=\"font-weight: 400\">Kids get really creative when trying to delay bedtime, said Schneeberg. They might reel parents back in by saying their feet are itchy, the blankets are wrinkly, something is under the bed, something is at the window, they want the door open, they want the door closed, they want the light on, they want the light off, or — the most popular — they’re hungry. When a parent responds to those pleas, it teaches the child that the tactic works and encourages them to continue. “Sometimes, as parents, you do a little bit of the wrong thing with the right intentions,” said Schneeberg. “So we always have to find that little middle ground of a cozy routine, but one that ends when it should and a child who knows how to put themselves to sleep on their own.”\u003c/span>\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">To help parents limit stalling while still showing care, Schneeberg recommends the strategy of “bedtime tickets,” in which parents decorate index cards or sticky notes and give a certain amount to their child per night. When bedtime arrives and the child says something like “my foot itches,” the parent asks for a ticket in order to scratch it. “That lets your child know that you'll do a couple more things for them. Of course you’ll close their closet door, you'll look under their bed or you'll fix their blanket. But you won’t do 17 things. You'll do two things,” Schneeberg explained. Once both tickets are used, the parent can remind the child to make use of the items in their basket until they are sleepy. This reinforces the message that “you don’t have to fall asleep but it is bedtime.”\u003c/span>\u003c/p>\n\n","blocks":[],"excerpt":"Less exercise, disrupted routines and parental anxiety have affected some kids' sleeping patterns. There are strategies for improving sleep routines, such as limiting the number of bedtime requests to two, not 17. ","status":"publish","parent":0,"modified":1597420355,"stats":{"hasAudio":false,"hasVideo":false,"hasChartOrMap":false,"iframeSrcs":[],"hasGoogleForm":false,"hasGallery":false,"hasHearkenModule":false,"hasPolis":false,"paragraphCount":10,"wordCount":1038},"headData":{"title":"How to Help Young Children Sleep Better During COVID-19 - MindShift","description":"Less exercise, disrupted routines and parental anxiety have affected some kids' sleeping patterns. There are strategies for improving sleep routines, such as limiting the number of bedtime requests to two, not 17. ","ogTitle":"","ogDescription":"","ogImgId":"","twTitle":"","twDescription":"","twImgId":"","schema":{"@context":"http://schema.org","@type":"Article","headline":"How to Help Young Children Sleep Better During COVID-19","datePublished":"2020-08-14T06:32:58.000Z","dateModified":"2020-08-14T15:52:35.000Z","image":"https://cdn.kqed.org/wp-content/uploads/2020/02/KQED-OG-Image@1x.png"}},"disqusIdentifier":"56222 https://ww2.kqed.org/mindshift/?p=56222","disqusUrl":"https://ww2.kqed.org/mindshift/2020/08/13/how-to-help-young-children-sleep-better-during-covid-19/","disqusTitle":"How to Help Young Children Sleep Better During COVID-19","path":"/mindshift/56222/how-to-help-young-children-sleep-better-during-covid-19","audioTrackLength":null,"parsedContent":[{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cp>\u003cspan style=\"font-weight: 400\">Most days, Jen Lamott would describe her daughter, Katie, as cheerful and kind. Lately, though, the 7-year-old has been acting moody and sometimes grunting instead of talking. “It’s like we have a teenager suddenly,” Lamott said. But while teenagers’ attitudes are usually chalked up to puberty, Lamott knows that something else is at play in her house: exhaustion. Since the coronavirus outbreak this spring, Katie has had trouble falling asleep, expressed greater \u003c/span>\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6033696/\">\u003cspan style=\"font-weight: 400\">sleep anxiety\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\"> and started taking naps to compensate for missed sleep, said Lamott, who lives in Ohio. She also said that her 4-year-old, Riley, comes out of his bedroom more often at night, and both children have become clingier. Those challenges may sound familiar to many families right now. In April, after asking more than 300 parents how the pandemic had affected their children’s sleep, pediatrician \u003c/span>\u003ca href=\"https://drcraigcanapari.com/about/\">\u003cspan style=\"font-weight: 400\">Craig Canapari\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\"> wrote in the \u003c/span>\u003ca href=\"https://www.nytimes.com/2020/04/14/parenting/coronavirus-kids-sleep.html\">\u003cspan style=\"font-weight: 400\">New York Times\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\"> that the most common responses were delayed bedtimes, more conflicts around sleep and increased waking up in the middle of the night.\u003c/span>\u003c/p>\n\u003cp>\u003ca href=\"https://drschneeberg.com/\">\u003cspan style=\"font-weight: 400\">Lynelle Schneeberg\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\">, a pediatric sleep psychologist and author of “\u003c/span>\u003ca href=\"https://drschneeberg.com/book-2/\">\u003cspan style=\"font-weight: 400\">Become Your Child's Sleep Coach\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\">,” told MindShift that \u003c/span>\u003ca href=\"https://www.kqed.org/mindshift/55550/tips-for-managing-the-stress-of-social-distancing-as-a-family\">\u003cspan style=\"font-weight: 400\">family stress\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\">, disrupted school routines and \u003c/span>\u003ca href=\"https://www.kqed.org/mindshift/55533/exercise-tips-to-help-kids-teens-and-families-stay-balanced-at-home\">\u003cspan style=\"font-weight: 400\">decreased physical activity\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\"> have caused sleep to suffer for people of all ages \u003c/span>\u003ca href=\"https://www.kqed.org/mindshift/tag/coronavirus\">\u003cspan style=\"font-weight: 400\">during coronavirus lockdowns\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\">. While she expected some of those challenges to subside as the \u003c/span>\u003ca href=\"https://www.kqed.org/mindshift/56102/how-elementary-teachers-are-marking-the-end-of-school-amid-grief-for-lost-time-with-students\">\u003cspan style=\"font-weight: 400\">school year ended\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\">, she worried that for preschoolers and elementary schoolers who have needed extra attention at bedtime, the problems would persist into the summer. Schneeberg compared the situation to a family trip during which the children sleep in the same room as their parents. “Kids love that. And when they come home, they don't really want to give that up,” she said. “So COVID has been something like a long hotel visit.” To help parents like Lamott, Schneeberg offered some tips and tricks from years of helping families and children get \u003c/span>\u003ca href=\"https://www.sciencedirect.com/science/article/pii/S1087079215001100\">\u003cspan style=\"font-weight: 400\">better sleep\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\">.\u003c/span>\u003c/p>\n\u003ch1>\u003cb>Sleep crutches and bedtime baskets\u003c/b>\u003c/h1>\n\u003cp>\u003cspan style=\"font-weight: 400\">In sleep medicine, a “sleep crutch” refers to the actions or objects that help someone fall asleep. Adults, for instance, might prefer one side of the bed or only use a certain type of pillow. For some children, having a parent perform a soothing action, such as singing or rubbing their back can be a sleep crutch. \u003c/span>\u003ca href=\"https://www.sciencedirect.com/science/article/pii/S1389945708003134\">\u003cspan style=\"font-weight: 400\">Kids who get the best sleep\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\">, though, are the ones whose sleep crutches are not another human, according to Schneeberg. That’s not because of a moral judgment about \u003c/span>\u003ca href=\"https://www.psychologytoday.com/us/blog/sleeping-angels/201405/teaching-child-self-soothe-not-everyone\">\u003cspan style=\"font-weight: 400\">independent sleep\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\">. Schneeberg’s reasoning comes from research that shows that most people wake briefly four to six times per night. “Most people aren't even aware of it. But we wake up and we sort of check that everything's OK. And a child whose parent was there at sleep onset, \u003c/span>\u003ca href=\"https://www.sciencedirect.com/science/article/pii/S1526054214000414\">\u003cspan style=\"font-weight: 400\">they wake up\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\"> and something’s missing. The crutch, so to speak, that they needed is gone,” she explained. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">That’s when children start to creep out of their rooms and into their parents’ beds. Schneeberg said the quality of the adult’s sleep also goes down as a result. To help children learn to self-soothe, Schneeberg suggests creating a “bedtime basket.” That’s a bin or basket that is filled with age-appropriate activities that are relaxing and distracting, such as books, puzzles and drawing pads. Kids can use these items after being tucked in, rather than relying on a parent to stay in the room until they drift off. \u003c/span>\u003c/p>\n\u003ch1>\u003cb>Using the 5 Bs\u003c/b>\u003c/h1>\n\u003cp>\u003cspan style=\"font-weight: 400\">Before kids get to the bedtime basket, though, \u003c/span>\u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6587181/#R19\">\u003cspan style=\"font-weight: 400\">a consistent routine\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\"> plays a big role in healthy sleep habits. Schneeberg recommends trying the 5 Bs:\u003c/span>\u003c/p>\n\u003col>\n\u003cli style=\"font-weight: 400\">\u003cspan style=\"font-weight: 400\">Bite (a bedtime snack)\u003c/span>\u003c/li>\n\u003cli style=\"font-weight: 400\">\u003cspan style=\"font-weight: 400\">Bath/washing up\u003c/span>\u003c/li>\n\u003cli style=\"font-weight: 400\">\u003cspan style=\"font-weight: 400\">Brushing teeth\u003c/span>\u003c/li>\n\u003cli style=\"font-weight: 400\">\u003cspan style=\"font-weight: 400\">Bathroom (a last trip to the loo)\u003c/span>\u003c/li>\n\u003cli style=\"font-weight: 400\">\u003cspan style=\"font-weight: 400\">Books with mom or dad \u003c/span>\u003c/li>\n\u003c/ol>\n\u003cp>\u003cspan style=\"font-weight: 400\">For the last one, Schneeberg said that parents should set parameters, such as a set number of picture books per night, a certain number of chapters or a specific amount of time. At the end of the allotted reading time, a child may say they are not sleepy yet but that’s what the parent can direct them to their bedtime basket. Then parents can move onto whatever work or downtime they need to do for themselves before sleeping.\u003c/span>\u003c/p>\n\u003ch1>\u003cb>Limiting Stalling\u003c/b>\u003c/h1>\n\u003cp>\u003cspan style=\"font-weight: 400\">Kids get really creative when trying to delay bedtime, said Schneeberg. They might reel parents back in by saying their feet are itchy, the blankets are wrinkly, something is under the bed, something is at the window, they want the door open, they want the door closed, they want the light on, they want the light off, or — the most popular — they’re hungry. When a parent responds to those pleas, it teaches the child that the tactic works and encourages them to continue. “Sometimes, as parents, you do a little bit of the wrong thing with the right intentions,” said Schneeberg. “So we always have to find that little middle ground of a cozy routine, but one that ends when it should and a child who knows how to put themselves to sleep on their own.”\u003c/span>\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"fullwidth"},"numeric":["fullwidth"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">To help parents limit stalling while still showing care, Schneeberg recommends the strategy of “bedtime tickets,” in which parents decorate index cards or sticky notes and give a certain amount to their child per night. When bedtime arrives and the child says something like “my foot itches,” the parent asks for a ticket in order to scratch it. “That lets your child know that you'll do a couple more things for them. Of course you’ll close their closet door, you'll look under their bed or you'll fix their blanket. But you won’t do 17 things. You'll do two things,” Schneeberg explained. Once both tickets are used, the parent can remind the child to make use of the items in their basket until they are sleepy. This reinforces the message that “you don’t have to fall asleep but it is bedtime.”\u003c/span>\u003c/p>\n\n\u003c/div>\u003c/p>","attributes":{"named":{},"numeric":[]}}],"link":"/mindshift/56222/how-to-help-young-children-sleep-better-during-covid-19","authors":["11487"],"categories":["mindshift_192"],"tags":["mindshift_21344","mindshift_21343","mindshift_358","mindshift_20568","mindshift_21057","mindshift_991","mindshift_990","mindshift_21373","mindshift_21359"],"featImg":"mindshift_56509","label":"mindshift"},"mindshift_55241":{"type":"posts","id":"mindshift_55241","meta":{"index":"posts_1591205157","site":"mindshift","id":"55241","score":null,"sort":[1580284096000]},"guestAuthors":[],"slug":"how-starting-school-at-3-p-m-is-improving-some-teens-lives-and-grades","title":"How Starting School At 3 p.m. is Improving Some Teens' Lives and Grades","publishDate":1580284096,"format":"standard","headTitle":"MindShift | KQED News","labelTerm":{"site":"mindshift"},"content":"\u003cp>The final moments of Friday afternoon are slipping away at Eastern High School in Lansing, Mich., as announcements echo through the halls.\u003c/p>\n\u003cp>As students stream through the doors, teacher Dee Halstead is rolling her supply cart to the library. Her workday is just ramping up.\u003c/p>\n\u003cp>\"This is my classroom on wheels,\" Halstead said. \"It's my laptop and all of the papers I need to give the students and my flash drive so I can print off this exam.\"\u003c/p>\n\u003cp>Halstead coordinates an experimental program called Eastern Flex Academy, where a handful of students attend school from 3 p.m. to 8 p.m. They start off with English and math classes, break for dinner and then finish their remaining courses online.\u003c/p>\n\u003cp>The motivation for this was two-pronged. The district wanted to make better use of its building during off-hours. And the school board wanted to find out how a mobile, digital 21st-century workflow could supplant an agrarian-based 19th-century school day. Eastern Flex Academy was designed to accommodate part-time job schedules, internships and even family responsibilities.\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>Senior Taylor Burford taps away at her English term paper: a review of a historical fiction on the life of Malcolm X, who lived in Lansing in his youth. She's dual enrolled in college, works at a child care center and takes dance classes. Burford says going to school late in the day has really helped her.\u003c/p>\n\u003cp>\"Here, I don't really have to worry about socializing or being performative,\" she says. \"I can just stay chill, do my work. It's easier.\"\u003c/p>\n\u003cfigure id=\"attachment_55242\" class=\"wp-caption alignnone\" style=\"max-width: 1920px\">\u003cimg class=\"size-full wp-image-55242\" src=\"https://ww2.kqed.org/app/uploads/sites/23/2020/01/flex-4_wide-7df09f76aee8b3a43d443563417d22c2a8d21421-e1580282797176.jpg\" alt=\"\" width=\"1920\" height=\"1080\">\u003cfigcaption class=\"wp-caption-text\">Eastern Flex Academy is an experimental program in Lansing, Mich. \u003ccite>(Kevin Lavery/WKAR)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cp>High school evening classes are not completely unheard of. But they're not usually built around lifestyle demands.\u003c/p>\n\u003cp>\"I think what you're seeing in Lansing is a response to the needs of young people,\" says Monika Kincheloe, a senior director with America's Promise Alliance. While some schools provide evening classes to help students recover lost credit hours or help working adults earn their GED diploma, Kincheloe says the Lansing model is different. Here, flex students are on a parallel course with their daytime peers.\u003c/p>\n\u003cp>\"That gives me great comfort in knowing that they aren't getting lost, because they're part of the school,\" Kincheloe says. \"So when the school reports a graduation rate or a testing outcome, it's going to include those young people in the evening classes. And that's a good thing.\"\u003c/p>\n\u003cfigure id=\"attachment_55243\" class=\"wp-caption alignnone\" style=\"max-width: 1920px\">\u003cimg class=\"size-full wp-image-55243\" src=\"https://ww2.kqed.org/app/uploads/sites/23/2020/01/flex-2_wide-88ca0ba16e3aa0014efb79746e67627a26ec3e14-e1580283970268.jpg\" alt=\"\" width=\"1920\" height=\"1080\">\u003cfigcaption class=\"wp-caption-text\">The students start off with English and math classes, break for dinner and then finish their remaining courses online. \u003ccite>(Kevin Lavery/WKAR)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cp>But there's a more basic — and popular — reason for flex classes: catching up on your rest.\u003c/p>\n\u003cp>\"I'm able to sleep in as long as I need to, so I always get like a good night's rest,\" says junior Jerome Tiel. \"I'm able to just do more things with my day. I feel like this is one of the best changes in my life.\"\u003c/p>\n\u003cp>Jerome's father, James Brains, likes what he's seeing so far.\u003c/p>\n\u003cp>\"Before he was failing class here and there and his top grades would be in the C or B range, and now he's getting A's,\" Brains says. \"Also, he was having some behavioral issues as well, and those have decreased quite a bit.\"\u003c/p>\n\u003cp>\u003c/p>\n\u003cp>The program is already planning to grow. This semester, the Lansing School District will offer it to juniors and seniors in the city's two other high schools and even to neighboring schools in the suburbs.\u003c/p>\n\u003cdiv class=\"fullattribution\">Copyright 2020 WKAR Public Media. To see more, visit \u003ca href=\"http://wkar.org\">WKAR Public Media\u003c/a>.\u003cimg src=\"https://www.google-analytics.com/__utm.gif?utmac=UA-5828686-4&utmdt=High+School+Starts+At+3+p.m.+For+These+Michigan+Students+&utme=8(APIKey)9(MDAxOTAwOTE4MDEyMTkxMDAzNjczZDljZA004)\">\u003c/div>\n\n","blocks":[],"excerpt":"A small group of students attends Eastern Flex Academy in Lansing, Mich., which is designed to accommodate part-time job schedules, internships and even family responsibilities.","status":"publish","parent":0,"modified":1580284096,"stats":{"hasAudio":false,"hasVideo":false,"hasChartOrMap":false,"iframeSrcs":[],"hasGoogleForm":false,"hasGallery":false,"hasHearkenModule":false,"hasPolis":false,"paragraphCount":17,"wordCount":614},"headData":{"title":"How Starting School At 3 p.m. is Improving Some Teens' Lives and Grades | KQED","description":"A small group of students attends Eastern Flex Academy in Lansing, Mich., which is designed to accommodate part-time job schedules, internships and even family responsibilities.","ogTitle":"","ogDescription":"","ogImgId":"","twTitle":"","twDescription":"","twImgId":"","schema":{"@context":"http://schema.org","@type":"Article","headline":"How Starting School At 3 p.m. is Improving Some Teens' Lives and Grades","datePublished":"2020-01-29T07:48:16.000Z","dateModified":"2020-01-29T07:48:16.000Z","image":"https://cdn.kqed.org/wp-content/uploads/2020/02/KQED-OG-Image@1x.png"}},"disqusIdentifier":"55241 https://ww2.kqed.org/mindshift/?p=55241","disqusUrl":"https://ww2.kqed.org/mindshift/2020/01/28/how-starting-school-at-3-p-m-is-improving-some-teens-lives-and-grades/","disqusTitle":"How Starting School At 3 p.m. is Improving Some Teens' Lives and Grades","nprImageCredit":"Kevin Lavery","nprByline":"Kevin Lavery, WKAR","nprImageAgency":"WKAR","nprStoryId":"799342925","nprApiLink":"http://api.npr.org/query?id=799342925&apiKey=MDAxOTAwOTE4MDEyMTkxMDAzNjczZDljZA004","nprHtmlLink":"https://www.npr.org/2020/01/28/799342925/high-school-starts-at-3-p-m-for-these-michigan-students?ft=nprml&f=799342925","nprRetrievedStory":"1","nprPubDate":"Tue, 28 Jan 2020 05:16:00 -0500","nprStoryDate":"Tue, 28 Jan 2020 05:16:00 -0500","nprLastModifiedDate":"Tue, 28 Jan 2020 05:16:52 -0500","nprAudio":"https://ondemand.npr.org/anon.npr-mp3/npr/me/2020/01/20200123_me_michigan_high_school_alternative_classes_from_3-8_pm.mp3?orgId=461&topicId=1003&d=227&story=799342925&ft=nprml&f=799342925","nprAudioM3u":"http://api.npr.org/m3u/1799342963-a3539b.m3u?orgId=461&topicId=1003&d=227&story=799342925&ft=nprml&f=799342925","path":"/mindshift/55241/how-starting-school-at-3-p-m-is-improving-some-teens-lives-and-grades","audioUrl":"https://ondemand.npr.org/anon.npr-mp3/npr/me/2020/01/20200123_me_michigan_high_school_alternative_classes_from_3-8_pm.mp3?orgId=461&topicId=1003&d=227&story=799342925&ft=nprml&f=799342925","audioTrackLength":null,"parsedContent":[{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cp>The final moments of Friday afternoon are slipping away at Eastern High School in Lansing, Mich., as announcements echo through the halls.\u003c/p>\n\u003cp>As students stream through the doors, teacher Dee Halstead is rolling her supply cart to the library. Her workday is just ramping up.\u003c/p>\n\u003cp>\"This is my classroom on wheels,\" Halstead said. \"It's my laptop and all of the papers I need to give the students and my flash drive so I can print off this exam.\"\u003c/p>\n\u003cp>Halstead coordinates an experimental program called Eastern Flex Academy, where a handful of students attend school from 3 p.m. to 8 p.m. They start off with English and math classes, break for dinner and then finish their remaining courses online.\u003c/p>\n\u003cp>The motivation for this was two-pronged. The district wanted to make better use of its building during off-hours. And the school board wanted to find out how a mobile, digital 21st-century workflow could supplant an agrarian-based 19th-century school day. Eastern Flex Academy was designed to accommodate part-time job schedules, internships and even family responsibilities.\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"fullwidth"},"numeric":["fullwidth"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>Senior Taylor Burford taps away at her English term paper: a review of a historical fiction on the life of Malcolm X, who lived in Lansing in his youth. She's dual enrolled in college, works at a child care center and takes dance classes. Burford says going to school late in the day has really helped her.\u003c/p>\n\u003cp>\"Here, I don't really have to worry about socializing or being performative,\" she says. \"I can just stay chill, do my work. It's easier.\"\u003c/p>\n\u003cfigure id=\"attachment_55242\" class=\"wp-caption alignnone\" style=\"max-width: 1920px\">\u003cimg class=\"size-full wp-image-55242\" src=\"https://ww2.kqed.org/app/uploads/sites/23/2020/01/flex-4_wide-7df09f76aee8b3a43d443563417d22c2a8d21421-e1580282797176.jpg\" alt=\"\" width=\"1920\" height=\"1080\">\u003cfigcaption class=\"wp-caption-text\">Eastern Flex Academy is an experimental program in Lansing, Mich. \u003ccite>(Kevin Lavery/WKAR)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cp>High school evening classes are not completely unheard of. But they're not usually built around lifestyle demands.\u003c/p>\n\u003cp>\"I think what you're seeing in Lansing is a response to the needs of young people,\" says Monika Kincheloe, a senior director with America's Promise Alliance. While some schools provide evening classes to help students recover lost credit hours or help working adults earn their GED diploma, Kincheloe says the Lansing model is different. Here, flex students are on a parallel course with their daytime peers.\u003c/p>\n\u003cp>\"That gives me great comfort in knowing that they aren't getting lost, because they're part of the school,\" Kincheloe says. \"So when the school reports a graduation rate or a testing outcome, it's going to include those young people in the evening classes. And that's a good thing.\"\u003c/p>\n\u003cfigure id=\"attachment_55243\" class=\"wp-caption alignnone\" style=\"max-width: 1920px\">\u003cimg class=\"size-full wp-image-55243\" src=\"https://ww2.kqed.org/app/uploads/sites/23/2020/01/flex-2_wide-88ca0ba16e3aa0014efb79746e67627a26ec3e14-e1580283970268.jpg\" alt=\"\" width=\"1920\" height=\"1080\">\u003cfigcaption class=\"wp-caption-text\">The students start off with English and math classes, break for dinner and then finish their remaining courses online. \u003ccite>(Kevin Lavery/WKAR)\u003c/cite>\u003c/figcaption>\u003c/figure>\n\u003cp>But there's a more basic — and popular — reason for flex classes: catching up on your rest.\u003c/p>\n\u003cp>\"I'm able to sleep in as long as I need to, so I always get like a good night's rest,\" says junior Jerome Tiel. \"I'm able to just do more things with my day. I feel like this is one of the best changes in my life.\"\u003c/p>\n\u003cp>Jerome's father, James Brains, likes what he's seeing so far.\u003c/p>\n\u003cp>\"Before he was failing class here and there and his top grades would be in the C or B range, and now he's getting A's,\" Brains says. \"Also, he was having some behavioral issues as well, and those have decreased quite a bit.\"\u003c/p>\n\u003cp>\u003c/p>\n\u003cp>The program is already planning to grow. This semester, the Lansing School District will offer it to juniors and seniors in the city's two other high schools and even to neighboring schools in the suburbs.\u003c/p>\n\u003cdiv class=\"fullattribution\">Copyright 2020 WKAR Public Media. To see more, visit \u003ca href=\"http://wkar.org\">WKAR Public Media\u003c/a>.\u003cimg src=\"https://www.google-analytics.com/__utm.gif?utmac=UA-5828686-4&utmdt=High+School+Starts+At+3+p.m.+For+These+Michigan+Students+&utme=8(APIKey)9(MDAxOTAwOTE4MDEyMTkxMDAzNjczZDljZA004)\">\u003c/div>\n\n\u003c/div>\u003c/p>","attributes":{"named":{},"numeric":[]}}],"link":"/mindshift/55241/how-starting-school-at-3-p-m-is-improving-some-teens-lives-and-grades","authors":["byline_mindshift_55241"],"categories":["mindshift_192"],"tags":["mindshift_20889","mindshift_20784","mindshift_21328","mindshift_1040","mindshift_21329","mindshift_990"],"featImg":"mindshift_55248","label":"mindshift"},"mindshift_52994":{"type":"posts","id":"mindshift_52994","meta":{"index":"posts_1591205157","site":"mindshift","id":"52994","score":null,"sort":[1549958658000]},"guestAuthors":[],"slug":"how-to-help-teenage-girls-reframe-anxiety-and-strengthen-resilience","title":"How to Help Teenage Girls Reframe Anxiety and Strengthen Resilience","publishDate":1549958658,"format":"standard","headTitle":"MindShift | KQED News","labelTerm":{"site":"mindshift"},"content":"\u003cp>\u003cspan style=\"font-weight: 400\">In the last decade, rates of anxiety-related disorders in teenagers have \u003c/span>\u003ca href=\"https://www.johnshopkinshealthreview.com/issues/fall-winter-2017/articles/the-rise-of-teen-depression\">\u003cspan style=\"font-weight: 400\">steadily\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\"> risen, particularly in \u003c/span>\u003ca href=\"http://pediatrics.aappublications.org/content/138/6/e20161878\">\u003cspan style=\"font-weight: 400\">girls\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\">. Researchers and psychologists posit \u003c/span>\u003ca href=\"https://www.johnshopkinshealthreview.com/issues/fall-winter-2017/articles/the-rise-of-teen-depression\">\u003cspan style=\"font-weight: 400\">several\u003c/span>\u003c/a> \u003ca href=\"https://www.psychologytoday.com/us/blog/our-changing-culture/201708/why-so-many-teens-today-have-become-depressed\">\u003cspan style=\"font-weight: 400\">hypotheses\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\"> about why these rates are on the rise -- from digital hyperconnectivity to heightened external pressures to simply a greater awareness, and therefore diagnosis, of mental health concerns. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Whatever the causes, Dr. Lisa Damour has hopeful news for parents and teens: first, some degree of stress and anxiety is not only normal but essential for human growth. And if those levels become untenable, there are tested strategies for reining anxiety back in. \u003c/span>\u003c/p>\n\u003cp>\u003cb>Reframing Anxiety\u003c/b>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Damour, a psychologist and author of the new book \u003c/span>\u003ca href=\"http://www.randomhousebooks.com/books/561788/\">\u003cspan style=\"font-weight: 400\">\"Under Pressure: Confronting the Epidemic of Stress and Anxiety in Girls,\" \u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\">has spent decades working with adolescent girls and their families. In recent years, she has noticed a change in how society views stress. “Somehow a misunderstanding has grown up about stress and anxiety where our culture now sees both as pathological,” said Damour. “The upshot of that is that we have adults and young people who are stressed about being stressed and anxious about being anxious.” \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Anxiety is a normal and healthy function, according to Damour, and much of the anxiety that teenagers express is a sign that they are aware of their surroundings, mindful of their growing responsibilities, and frightened of things that are, in fact, scary. Adults can \u003c/span>\u003cspan style=\"font-weight: 400\">make a difference simply by “reassuring them that, a great deal of time, stress is just operating as a friend and ally to them.”\u003c/span>\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Change and stress go hand in hand -- even if a change is positive. Teenagers' lives are filled with change: Their bodies and brains are transforming, they usually switch schools at least once between grades 5 and 12, their academic workload is increasing, and social relationships are constantly evolving. The anxiety that comes with stretching to face these and other challenges is part of how humans develop strength, said Damour. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">When she talks with teenage girls, she uses the metaphor of exercise: To develop physical strength, you have to slowly push your levels of physical endurance, building up strength through resistance training. Similarly, said Damour, “you should see [a challenge] as an extraordinary weight training program for your mind. You are going to walk out of it tougher and stronger than you have ever been.” \u003c/span>\u003c/p>\n\u003cp>\u003cb>Stress, Emotion and the Teenage Brain\u003c/b>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Sometimes anxiety and stress reach levels that impede a girl’s ability to navigate life effectively. That said, Damour cautions that an emotional outburst -- in and of itself -- is not a reliable indicator of mental health. “If you are raising a normally developing teenage daughter, she will have meltdowns. And there’s nothing you can do to prevent that,” said Damour.\u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Of course, when it’s your daughter who is sobbing on the bathroom floor, it’s hard to keep this in perspective. “When it’s your kid, it’s terrifying,” Damour said. “A lot of parents are frightened and paralyzed in that moment. They wonder: Is this a sign that something is really wrong or that my kid is really out of control?” \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">This is where a little neuroscience might be helpful, said Damour. “The adolescent brain is very gawky and vulnerable to emotion.” That gawkiness stems from the extraordinary brain development that happens in adolescence. “The brain is upgrading, but in the same order as it initially developed,” said Damour, from the more primitive regions that house emotions to the more sophisticated regions that regulate perspective and problem-solving.\u003c/span>\u003c/p>\n\u003cp>[mindshift-podcast]\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">The result? “When she’s calm, a teenage girl can outreason any adult. When she’s upset, her primitive regions can hijack the whole system and take it down.” \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">When your daughter is emotionally overwhelmed, give her a little time. Damour said it’s easy to see a meltdown as a fire that’s about to turn into a conflagration. But a storm is a more accurate metaphor. “You can’t stop a storm,” she said. “You have to wait it out. But these storms do pass. The brain will reset itself. Don’t try to stop the storm or fix it in the moment.” \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Instead, sit with her, go on a walk together, watch a funny show, or offer her a cup of tea, advised Damour. After weathering a few storms successfully, “parents and teenagers get to discover that -- all by itself -- the storm will pass. At that point, either the problem completely evaporates and she moves on, or the girl can now look at the problem with clear eyes, assess it with her prefrontal lobe back online, and figure out what she wants to do.” \u003c/span>\u003c/p>\n\u003cp>\u003cb>Responding Instead of Reacting\u003c/b>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Teenage girls are particularly sensitive to the cues they receive from parents and teachers – from words to facial expressions. How adults respond to teens’ emotional reactions matters a lot, said Damour. When adults become anxious in response to a teen’s anxiety, it exacerbates the situation. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Helping girls weather stress storms can be “excruciating for parents,” and Damour said she understands the almost primal desire to alleviate the pain, solve the problem for them or remove the stressor -- such as letting them stay home from school if they are anxious about a test. But avoidance feeds anxiety. Girls often feel stressed because they overestimate the difficulty of a situation and \u003c/span>\u003ci>\u003cspan style=\"font-weight: 400\">underestimate\u003c/span>\u003c/i>\u003cspan style=\"font-weight: 400\"> their ability to deal with it, said Damour. When they avoid a situation, they miss the opportunity to correct that perception and recognize their own strength. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Damour has found two words helpful in helping keep teens in the driver’s seat: “stinks” and “handle.”\u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">“ ‘That really stinks’ is a very simple phrase that cuts right through it. It says, ‘I hear you and I’m just going to sit here for a moment and acknowledge that what you are up against isn’t that great,’ ” said Damour, “Empathy goes very, very far in helping them contain what is upsetting them.” \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Often, there is no simple solution to a stressor, so “the next step may simply be acceptance – acceptance of the situation and of their strength to persist through it. It’s the ability to say to yourself, ‘This stinks, but this is something I can handle.’ ” \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Damour said the word “handle” is empowering. Girls learn that “by enduring this, I’ll be able to endure more down the line. I’ll build up my capacity to handle unpleasant situations.” \u003c/span>\u003c/p>\n\u003cp>\u003cb>Build in Recovery Time\u003c/b>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">In strength training, “you can’t just lift weights day after day after day,” said Damour. “In order to get the full benefits from the workout, your muscles need a chance to recover and repair.” The same holds true for the brain. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">If teens accept that some level of stress is inevitable, they can spend less time worrying about stress and more time focusing on how they can build in recovery time.\u003c/span>\u003c/p>\n\u003cp>“The good news is your mind recovers a lot faster than your muscles do. But you need to restore yourself so you can go right back in for another workout. Your job is to figure out how you like to recover. What’s the system that really works for you?” For some teens, playing sports gives them the reboot they need to focus on academics. Another student might benefit from a watching a 22-minute episode of a sitcom\u003ci>, \u003c/i>playing with a dog, going on a walk or listening to a favorite music playlist.\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Having conversations with stressed-out teens about this type of downtime redirects the attention away from the stress and toward the recovery. Students can’t always control the stressors in their life, said Damour, but they can have a say over how they choose to restore themselves.\u003c/span>\u003c/p>\n\u003cp>\u003cb>The Restorative Power of Sleep\u003c/b>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Sleep deprivation is one of the simplest explanations for the rise in anxiety-related concerns, Damour said. “Sleep is the glue that holds human beings together.” \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">The \u003c/span>\u003ca href=\"https://www.washingtonpost.com/lifestyle/2018/11/29/our-brains-benefit-sleep-heres-why-how-parents-can-help-teens-get-plenty-it/?utm_term=.730e8bbb00f6\">\u003cspan style=\"font-weight: 400\">research\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\"> is unambiguous: When we are sleep-deprived, we are less emotionally resilient. According to Damour, the first question many clinicians ask teens who come in for anxiety is, “How much sleep are you getting?” \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">If they are consistently getting less than seven or eight hours, that’s the first line of intervention. “Teenagers need nine hours a night, middle-schoolers need 10, and elementary students need 11. Caffeine doesn’t make up for that.” \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">When it comes to sleep, she says, small changes can make a big difference, including completing as much homework as they can during the schoolday, making judicious choices about how much time they spend on any given assignment, and monitoring social media use in the evening. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">“Technology is very hard on sleep,” said Damour. “I’m not anti-social media, but it makes a tremendous difference for teens to not have a phone and computer in the bedroom at night. Teenagers have texts waking them up.”\u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Because of the melatonin-suppressing effects of blue light emitted from smartphone screens and other devices, Damour encourages teens to turn off social media notifications well before going to sleep. But it’s not just the blue light. “Girls will often see something on social media that will keep them up at night -- and if you ask them, they’ll usually admit this.” \u003c/span>\u003c/p>\n\u003cp>\u003cb>Growing Up Brave\u003c/b>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">According to Damour, the most powerful force for good in a teenager’s life is a “caring, working relationship with at least one loving adult.” Within that context, adults can offer teenagers empathy, grounded perspective and a vote of confidence as they work through challenges -- helping them aim for courage, not avoidance.\u003c/span>\u003c/p>\n\u003cp>[ad floatright]\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">“Brave is a positive word -- it’s something we aspire to be,” said Damour. “Built into the word is the understanding that the person is scared and yet they are doing something anyway. Scared is here to stay. Anxiety is part of life. It’s not our job to vanquish these feelings. It’s our job to develop the resources we need to march forward anyway.” \u003c/span>\u003c/p>\n\n","blocks":[],"excerpt":"Sometimes anxiety and stress reach levels that impede a girl’s ability to navigate life effectively. Dr. Lisa Damour has tips for parents and teens to help manage these situations. ","status":"publish","parent":0,"modified":1579650662,"stats":{"hasAudio":false,"hasVideo":false,"hasChartOrMap":false,"iframeSrcs":[],"hasGoogleForm":false,"hasGallery":false,"hasHearkenModule":false,"hasPolis":false,"paragraphCount":39,"wordCount":1781},"headData":{"title":"How to Help Teenage Girls Reframe Anxiety and Strengthen Resilience | KQED","description":"Sometimes anxiety and stress reach levels that impede a girl’s ability to navigate life effectively. Dr. Lisa Damour has tips for parents and teens to help manage these situations. ","ogTitle":"","ogDescription":"","ogImgId":"","twTitle":"","twDescription":"","twImgId":"","schema":{"@context":"http://schema.org","@type":"Article","headline":"How to Help Teenage Girls Reframe Anxiety and Strengthen Resilience","datePublished":"2019-02-12T08:04:18.000Z","dateModified":"2020-01-21T23:51:02.000Z","image":"https://cdn.kqed.org/wp-content/uploads/2020/02/KQED-OG-Image@1x.png"}},"disqusIdentifier":"52994 https://ww2.kqed.org/mindshift/?p=52994","disqusUrl":"https://ww2.kqed.org/mindshift/2019/02/12/how-to-help-teenage-girls-reframe-anxiety-and-strengthen-resilience/","disqusTitle":"How to Help Teenage Girls Reframe Anxiety and Strengthen Resilience","path":"/mindshift/52994/how-to-help-teenage-girls-reframe-anxiety-and-strengthen-resilience","audioTrackLength":null,"parsedContent":[{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cp>\u003cspan style=\"font-weight: 400\">In the last decade, rates of anxiety-related disorders in teenagers have \u003c/span>\u003ca href=\"https://www.johnshopkinshealthreview.com/issues/fall-winter-2017/articles/the-rise-of-teen-depression\">\u003cspan style=\"font-weight: 400\">steadily\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\"> risen, particularly in \u003c/span>\u003ca href=\"http://pediatrics.aappublications.org/content/138/6/e20161878\">\u003cspan style=\"font-weight: 400\">girls\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\">. Researchers and psychologists posit \u003c/span>\u003ca href=\"https://www.johnshopkinshealthreview.com/issues/fall-winter-2017/articles/the-rise-of-teen-depression\">\u003cspan style=\"font-weight: 400\">several\u003c/span>\u003c/a> \u003ca href=\"https://www.psychologytoday.com/us/blog/our-changing-culture/201708/why-so-many-teens-today-have-become-depressed\">\u003cspan style=\"font-weight: 400\">hypotheses\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\"> about why these rates are on the rise -- from digital hyperconnectivity to heightened external pressures to simply a greater awareness, and therefore diagnosis, of mental health concerns. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Whatever the causes, Dr. Lisa Damour has hopeful news for parents and teens: first, some degree of stress and anxiety is not only normal but essential for human growth. And if those levels become untenable, there are tested strategies for reining anxiety back in. \u003c/span>\u003c/p>\n\u003cp>\u003cb>Reframing Anxiety\u003c/b>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Damour, a psychologist and author of the new book \u003c/span>\u003ca href=\"http://www.randomhousebooks.com/books/561788/\">\u003cspan style=\"font-weight: 400\">\"Under Pressure: Confronting the Epidemic of Stress and Anxiety in Girls,\" \u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\">has spent decades working with adolescent girls and their families. In recent years, she has noticed a change in how society views stress. “Somehow a misunderstanding has grown up about stress and anxiety where our culture now sees both as pathological,” said Damour. “The upshot of that is that we have adults and young people who are stressed about being stressed and anxious about being anxious.” \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Anxiety is a normal and healthy function, according to Damour, and much of the anxiety that teenagers express is a sign that they are aware of their surroundings, mindful of their growing responsibilities, and frightened of things that are, in fact, scary. Adults can \u003c/span>\u003cspan style=\"font-weight: 400\">make a difference simply by “reassuring them that, a great deal of time, stress is just operating as a friend and ally to them.”\u003c/span>\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"fullwidth"},"numeric":["fullwidth"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Change and stress go hand in hand -- even if a change is positive. Teenagers' lives are filled with change: Their bodies and brains are transforming, they usually switch schools at least once between grades 5 and 12, their academic workload is increasing, and social relationships are constantly evolving. The anxiety that comes with stretching to face these and other challenges is part of how humans develop strength, said Damour. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">When she talks with teenage girls, she uses the metaphor of exercise: To develop physical strength, you have to slowly push your levels of physical endurance, building up strength through resistance training. Similarly, said Damour, “you should see [a challenge] as an extraordinary weight training program for your mind. You are going to walk out of it tougher and stronger than you have ever been.” \u003c/span>\u003c/p>\n\u003cp>\u003cb>Stress, Emotion and the Teenage Brain\u003c/b>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Sometimes anxiety and stress reach levels that impede a girl’s ability to navigate life effectively. That said, Damour cautions that an emotional outburst -- in and of itself -- is not a reliable indicator of mental health. “If you are raising a normally developing teenage daughter, she will have meltdowns. And there’s nothing you can do to prevent that,” said Damour.\u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Of course, when it’s your daughter who is sobbing on the bathroom floor, it’s hard to keep this in perspective. “When it’s your kid, it’s terrifying,” Damour said. “A lot of parents are frightened and paralyzed in that moment. They wonder: Is this a sign that something is really wrong or that my kid is really out of control?” \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">This is where a little neuroscience might be helpful, said Damour. “The adolescent brain is very gawky and vulnerable to emotion.” That gawkiness stems from the extraordinary brain development that happens in adolescence. “The brain is upgrading, but in the same order as it initially developed,” said Damour, from the more primitive regions that house emotions to the more sophisticated regions that regulate perspective and problem-solving.\u003c/span>\u003c/p>\n\u003cp>\u003c/p>\u003cp>\u003caside class=\"alignleft utils-parseShortcode-shortcodes-__mindshiftPodcastShortcode__mindshift\">\u003cimg src=https://cdn.kqed.org/wp-content/uploads/2023/02/mindshiftLogo.png alt=\"Bay Curious Podcast\" />\n \u003ca href=\"/mindshift/category/mindshiftpodcast\">MindShift\u003c/a> has a podcast! Listen on Apple Podcasts, Google Podcasts, NPR One or your favorite podcast app.\n Subscribe on \u003ca href=\"https://podcasts.apple.com/us/podcast/stories-teachers-share-mindshift/id1078765985\" target=\"_blank\" rel=\"noopener noreferrer\">Apple Podcasts\u003c/a>,\n \u003ca href=\"https://play.google.com/music/listen?u=0#/ps/I4hhfs3azg3avjzbuowzeal5sze\" target=\"_blank\" rel=\"noopener noreferrer\">Google Podcasts\u003c/a>,\n \u003ca href=\"https://one.npr.org/?sharedMediaId=669511148:669511150\" target=\"_blank\" rel=\"noopener noreferrer\">NPR One\u003c/a>,\n \u003ca href=\"https://www.stitcher.com/podcast/kqed/stories-teachers-share\" target=\"_blank\" rel=\"noopener noreferrer\">Stitcher\u003c/a>,\n \u003ca href=\"https://open.spotify.com/show/0MxSpNYZKNprFLCl7eEtyx\" target=\"_blank\" rel=\"noopener noreferrer\">Spotify\u003c/a> or your favorite podcast platform.\u003c/aside>\u003c/p>\u003cp>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">The result? “When she’s calm, a teenage girl can outreason any adult. When she’s upset, her primitive regions can hijack the whole system and take it down.” \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">When your daughter is emotionally overwhelmed, give her a little time. Damour said it’s easy to see a meltdown as a fire that’s about to turn into a conflagration. But a storm is a more accurate metaphor. “You can’t stop a storm,” she said. “You have to wait it out. But these storms do pass. The brain will reset itself. Don’t try to stop the storm or fix it in the moment.” \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Instead, sit with her, go on a walk together, watch a funny show, or offer her a cup of tea, advised Damour. After weathering a few storms successfully, “parents and teenagers get to discover that -- all by itself -- the storm will pass. At that point, either the problem completely evaporates and she moves on, or the girl can now look at the problem with clear eyes, assess it with her prefrontal lobe back online, and figure out what she wants to do.” \u003c/span>\u003c/p>\n\u003cp>\u003cb>Responding Instead of Reacting\u003c/b>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Teenage girls are particularly sensitive to the cues they receive from parents and teachers – from words to facial expressions. How adults respond to teens’ emotional reactions matters a lot, said Damour. When adults become anxious in response to a teen’s anxiety, it exacerbates the situation. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Helping girls weather stress storms can be “excruciating for parents,” and Damour said she understands the almost primal desire to alleviate the pain, solve the problem for them or remove the stressor -- such as letting them stay home from school if they are anxious about a test. But avoidance feeds anxiety. Girls often feel stressed because they overestimate the difficulty of a situation and \u003c/span>\u003ci>\u003cspan style=\"font-weight: 400\">underestimate\u003c/span>\u003c/i>\u003cspan style=\"font-weight: 400\"> their ability to deal with it, said Damour. When they avoid a situation, they miss the opportunity to correct that perception and recognize their own strength. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Damour has found two words helpful in helping keep teens in the driver’s seat: “stinks” and “handle.”\u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">“ ‘That really stinks’ is a very simple phrase that cuts right through it. It says, ‘I hear you and I’m just going to sit here for a moment and acknowledge that what you are up against isn’t that great,’ ” said Damour, “Empathy goes very, very far in helping them contain what is upsetting them.” \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Often, there is no simple solution to a stressor, so “the next step may simply be acceptance – acceptance of the situation and of their strength to persist through it. It’s the ability to say to yourself, ‘This stinks, but this is something I can handle.’ ” \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Damour said the word “handle” is empowering. Girls learn that “by enduring this, I’ll be able to endure more down the line. I’ll build up my capacity to handle unpleasant situations.” \u003c/span>\u003c/p>\n\u003cp>\u003cb>Build in Recovery Time\u003c/b>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">In strength training, “you can’t just lift weights day after day after day,” said Damour. “In order to get the full benefits from the workout, your muscles need a chance to recover and repair.” The same holds true for the brain. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">If teens accept that some level of stress is inevitable, they can spend less time worrying about stress and more time focusing on how they can build in recovery time.\u003c/span>\u003c/p>\n\u003cp>“The good news is your mind recovers a lot faster than your muscles do. But you need to restore yourself so you can go right back in for another workout. Your job is to figure out how you like to recover. What’s the system that really works for you?” For some teens, playing sports gives them the reboot they need to focus on academics. Another student might benefit from a watching a 22-minute episode of a sitcom\u003ci>, \u003c/i>playing with a dog, going on a walk or listening to a favorite music playlist.\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Having conversations with stressed-out teens about this type of downtime redirects the attention away from the stress and toward the recovery. Students can’t always control the stressors in their life, said Damour, but they can have a say over how they choose to restore themselves.\u003c/span>\u003c/p>\n\u003cp>\u003cb>The Restorative Power of Sleep\u003c/b>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Sleep deprivation is one of the simplest explanations for the rise in anxiety-related concerns, Damour said. “Sleep is the glue that holds human beings together.” \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">The \u003c/span>\u003ca href=\"https://www.washingtonpost.com/lifestyle/2018/11/29/our-brains-benefit-sleep-heres-why-how-parents-can-help-teens-get-plenty-it/?utm_term=.730e8bbb00f6\">\u003cspan style=\"font-weight: 400\">research\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\"> is unambiguous: When we are sleep-deprived, we are less emotionally resilient. According to Damour, the first question many clinicians ask teens who come in for anxiety is, “How much sleep are you getting?” \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">If they are consistently getting less than seven or eight hours, that’s the first line of intervention. “Teenagers need nine hours a night, middle-schoolers need 10, and elementary students need 11. Caffeine doesn’t make up for that.” \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">When it comes to sleep, she says, small changes can make a big difference, including completing as much homework as they can during the schoolday, making judicious choices about how much time they spend on any given assignment, and monitoring social media use in the evening. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">“Technology is very hard on sleep,” said Damour. “I’m not anti-social media, but it makes a tremendous difference for teens to not have a phone and computer in the bedroom at night. Teenagers have texts waking them up.”\u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Because of the melatonin-suppressing effects of blue light emitted from smartphone screens and other devices, Damour encourages teens to turn off social media notifications well before going to sleep. But it’s not just the blue light. “Girls will often see something on social media that will keep them up at night -- and if you ask them, they’ll usually admit this.” \u003c/span>\u003c/p>\n\u003cp>\u003cb>Growing Up Brave\u003c/b>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">According to Damour, the most powerful force for good in a teenager’s life is a “caring, working relationship with at least one loving adult.” Within that context, adults can offer teenagers empathy, grounded perspective and a vote of confidence as they work through challenges -- helping them aim for courage, not avoidance.\u003c/span>\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"floatright"},"numeric":["floatright"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">“Brave is a positive word -- it’s something we aspire to be,” said Damour. “Built into the word is the understanding that the person is scared and yet they are doing something anyway. Scared is here to stay. Anxiety is part of life. It’s not our job to vanquish these feelings. It’s our job to develop the resources we need to march forward anyway.” \u003c/span>\u003c/p>\n\n\u003c/div>\u003c/p>","attributes":{"named":{},"numeric":[]}}],"link":"/mindshift/52994/how-to-help-teenage-girls-reframe-anxiety-and-strengthen-resilience","authors":["11087"],"categories":["mindshift_192","mindshift_20874"],"tags":["mindshift_20589","mindshift_20784","mindshift_1040","mindshift_20512","mindshift_20865","mindshift_21038","mindshift_990","mindshift_21159","mindshift_1038"],"featImg":"mindshift_52997","label":"mindshift"},"mindshift_52737":{"type":"posts","id":"mindshift_52737","meta":{"index":"posts_1591205157","site":"mindshift","id":"52737","score":null,"sort":[1544685807000]},"guestAuthors":[],"slug":"how-a-later-school-start-time-pays-off-for-teens","title":"How A Later School Start Time Pays Off For Teens","publishDate":1544685807,"format":"standard","headTitle":"MindShift | KQED News","labelTerm":{"site":"mindshift"},"content":"\u003cp>Many American teenagers try to put in a full day of school, homework, after-school activities, sports and college prep \u003ca href=\"http://sleepfoundation.org/sites/default/files/2006_summary_of_findings.pdf\">on too little sleep\u003c/a>. As evidence grows that chronic sleep deprivation puts teens \u003ca href=\"http://pediatrics.aappublications.org/content/134/3/642\">at risk\u003c/a> for physical and mental health problems, there is increasing pressure on school districts around the country to consider a later start time.\u003c/p>\n\u003cp>In Seattle, school and city officials recently made the shift. Beginning with the 2016-2017 school year, the district moved the official start times for middle and high schools nearly an hour later, from 7:50 a.m. to 8:45 a.m. This was no easy feat; it meant rescheduling extracurricular activities and bus routes. But the bottom line goal was met: Teenagers used the extra time to sleep in.\u003c/p>\n\u003cp>Researchers at the University of Washington studied the high school students both before and after the start-time change. Their findings appear in \u003ca href=\"http://advances.sciencemag.org/content/4/12/eaau6200\">a study published Wednesday \u003c/a>in the journal \u003cem>Science Advances\u003c/em>. They found students got 34 minutes more sleep on average with the later school start time. This boosted their total nightly sleep from 6 hours and 50 minutes to 7 hours and 24 minutes.\u003c/p>\n\u003cp>\"This study shows a significant improvement in the sleep duration of students, all by delaying school start times so they're more in line with the natural wake-up times of adolescents,\" says senior author \u003ca href=\"https://www.biology.washington.edu/people/profile/horacio-de-la-iglesia\">Horacio de la Iglesia\u003c/a>, a University of Washington researcher and professor of biology.\u003c/p>\n\u003cp>The study also found an improvement in grades and a reduction in tardiness and absences.\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>Seattle's switch to later start times is still unusual for school districts around the country, where school typically starts around 8 a.m. In 2014, the American Academy of Pediatrics issued a \u003ca href=\"http://pediatrics.aappublications.org/content/134/3/642\">policy statement\u003c/a> calling on school districts to move start times to 8:30 a.m. or later for middle and high schools so that students can get at least 8 1/2 hours of sleep a night. But according to the National Center For Education Statistics, only \u003ca href=\"https://nces.ed.gov/surveys/ntps/tables/ms_hs_start_time_082817.asp\">17 percent\u003c/a> of public middle and high schools, including some school districts in Minnesota and Kentucky, start at 8:30 a.m. or later.\u003c/p>\n\u003cp>Getting a little extra sleep in the morning can be vital for teens, explains de la Iglesia. Once children reach puberty, their biological clock changes. \"They fall asleep later than older adults and young kids,\" he says.\u003c/p>\n\u003cp>Teens' biological bedtime is more like midnight, he says, and if parents expect them to go to sleep at 10 p.m., it often doesn't work. \"They'll just lay in bed and not fall asleep,\" he says. Of course, this means teens need to sleep later in the morning. \"To ask a teen to be up and alert at 7:30 a.m. is like asking an adult to be active and alert at 5:30 a.m.,\" says de la Iglesia.\u003c/p>\n\u003cp>In the study, researchers compared two separate groups of sophomores enrolled in biology classes at two Seattle high schools, Franklin High School and Roosevelt High School. The first group of 92 students, drawn from both schools, wore wrist monitors to track their sleep for two-week periods in the spring of 2016, when school still started at 7:50 a.m. The wrist monitors collected information about light and activity levels every 15 seconds so researchers could determine when students were awake and when they were asleep.\u003c/p>\n\u003cp>In 2017, after schools changed start times to nearly one hour later, researchers looked at a group of 88 students taking the same biology classes. They also wore wrist activity monitors and kept a sleep diary.\u003c/p>\n\u003cp>You might think that when school starts later, teens will just stay up later. But that's not what researchers found. Bedtimes stayed relatively constant and kids caught some extra sleep in the mornings. \"We've put them in between a rock and a hard place where their biology to go to bed later fights with societal expectations,\" says lead researcher \u003ca href=\"https://www.biology.washington.edu/people/profile/gideon-dunster\">Gideon Dunster\u003c/a>, a graduate student studying sleep at the University of Washington.\u003c/p>\n\u003cp>\"Thirty-four minutes of extra sleep each night is a huge impact to see from a single intervention,\" says de la Iglesia.\u003c/p>\n\u003cp>The study also shows a link between getting more sleep and better academic performance. Students who took the biology class after the later start time got final grades that were 4.5 percent higher than students who took the class when it started earlier. That could be the difference between an A and a B, says de la Iglesia. He says sleep deprivation makes it more difficult to learn and to retain new information.\u003c/p>\n\u003cp>Even though researchers can't be sure that more sleep gave students an academic edge, the school's biology teachers say the difference was striking.\u003c/p>\n\u003cp>\"When we started at 7:50 a.m. there would always be stragglers who were having a hard time getting here,\" says Cindy Jatul, who teaches biology at Roosevelt High School. Students were groggy and noticeably different from students who took her class later in the day. \"For example, if I gave them a project in the lab, they would be the most likely class to mess up,\" she says.\u003c/p>\n\u003cp>Franklin High School science teacher A.J. Katzaroff says \"there was lots of yawning\" when school started at 7:50 a.m. Students had a hard time engaging in the work or in brief discussions, which is extremely unfortunate. \"Some of the best practices in science education have students talk, discuss and investigate together and those are all very hard when the brain is not fully powered,\" Katzaroff says.\u003c/p>\n\u003cp>After the time switch, many more kids were able to engage in deeper thought and scientific discourse. Katzaroff says. The number of students who were tardy or absent also decreased significantly, putting Franklin High School — which is in a low-income neighborhood — on par with students from a higher-income neighborhood. The later school start time gave them a better opportunity to make it to school on time.\u003c/p>\n\u003cp>\"We need to give every bit of equity we can for kids in lower socio-economic families,\" says \u003ca href=\"https://www.seattlechildrens.org/directory/cora-collette-breuner/\">Dr. Cora Collette Breuner\u003c/a>, spokesperson for the American Academy of Pediatrics and professor of pediatrics at the University of Washington School of Medicine. Breuner was not involved in the study.\u003c/p>\n\u003cp>Breuner calls the findings \"exciting\" and says that while an extra 34 minutes of sleep might not sound like a lot to the average person, when it comes to sleep \"every minute counts.\"\u003c/p>\n\u003cp>[ad floatright]\u003c/p>\n\u003cp>Breuner says that while only a handful of school districts nationwide have switched to later start times, that is changing \"as counties and cities like Seattle make changes and see positive benefit.\"\u003c/p>\n\u003cdiv class=\"fullattribution\">Copyright 2018 NPR. To see more, visit https://www.npr.org.\u003cimg src=\"https://www.google-analytics.com/__utm.gif?utmac=UA-5828686-4&utmdt=Sleepless+No+More+In+Seattle+%E2%80%94+Later+School+Start+Time+Pays+Off+For+Teens+&utme=8(APIKey)9(MDAxOTAwOTE4MDEyMTkxMDAzNjczZDljZA004)\">\u003c/div>\n\n","blocks":[],"excerpt":"American teens are chronically sleep deprived, in part because of early school start times. But how much difference can a later start make? As Seattle's school district found out, it can help a lot.","status":"publish","parent":0,"modified":1544685807,"stats":{"hasAudio":false,"hasVideo":false,"hasChartOrMap":false,"iframeSrcs":[],"hasGoogleForm":false,"hasGallery":false,"hasHearkenModule":false,"hasPolis":false,"paragraphCount":22,"wordCount":1136},"headData":{"title":"How A Later School Start Time Pays Off For Teens | KQED","description":"American teens are chronically sleep deprived, in part because of early school start times. But how much difference can a later start make? As Seattle's school district found out, it can help a lot.","ogTitle":"","ogDescription":"","ogImgId":"","twTitle":"","twDescription":"","twImgId":"","schema":{"@context":"http://schema.org","@type":"Article","headline":"How A Later School Start Time Pays Off For Teens","datePublished":"2018-12-13T07:23:27.000Z","dateModified":"2018-12-13T07:23:27.000Z","image":"https://cdn.kqed.org/wp-content/uploads/2020/02/KQED-OG-Image@1x.png"}},"disqusIdentifier":"52737 https://ww2.kqed.org/mindshift/?p=52737","disqusUrl":"https://ww2.kqed.org/mindshift/2018/12/12/how-a-later-school-start-time-pays-off-for-teens/","disqusTitle":"How A Later School Start Time Pays Off For Teens","nprByline":"Patti Neighmond","nprImageAgency":"Jasper Cole/Getty Images","nprStoryId":"676118782","nprApiLink":"http://api.npr.org/query?id=676118782&apiKey=MDAxOTAwOTE4MDEyMTkxMDAzNjczZDljZA004","nprHtmlLink":"https://www.npr.org/sections/health-shots/2018/12/12/676118782/sleepless-no-more-in-seattle-later-school-start-time-pays-off-for-teens?ft=nprml&f=676118782","nprRetrievedStory":"1","nprPubDate":"Wed, 12 Dec 2018 16:11:00 -0500","nprStoryDate":"Wed, 12 Dec 2018 14:21:17 -0500","nprLastModifiedDate":"Wed, 12 Dec 2018 16:11:57 -0500","path":"/mindshift/52737/how-a-later-school-start-time-pays-off-for-teens","audioTrackLength":null,"parsedContent":[{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cp>Many American teenagers try to put in a full day of school, homework, after-school activities, sports and college prep \u003ca href=\"http://sleepfoundation.org/sites/default/files/2006_summary_of_findings.pdf\">on too little sleep\u003c/a>. As evidence grows that chronic sleep deprivation puts teens \u003ca href=\"http://pediatrics.aappublications.org/content/134/3/642\">at risk\u003c/a> for physical and mental health problems, there is increasing pressure on school districts around the country to consider a later start time.\u003c/p>\n\u003cp>In Seattle, school and city officials recently made the shift. Beginning with the 2016-2017 school year, the district moved the official start times for middle and high schools nearly an hour later, from 7:50 a.m. to 8:45 a.m. This was no easy feat; it meant rescheduling extracurricular activities and bus routes. But the bottom line goal was met: Teenagers used the extra time to sleep in.\u003c/p>\n\u003cp>Researchers at the University of Washington studied the high school students both before and after the start-time change. Their findings appear in \u003ca href=\"http://advances.sciencemag.org/content/4/12/eaau6200\">a study published Wednesday \u003c/a>in the journal \u003cem>Science Advances\u003c/em>. They found students got 34 minutes more sleep on average with the later school start time. This boosted their total nightly sleep from 6 hours and 50 minutes to 7 hours and 24 minutes.\u003c/p>\n\u003cp>\"This study shows a significant improvement in the sleep duration of students, all by delaying school start times so they're more in line with the natural wake-up times of adolescents,\" says senior author \u003ca href=\"https://www.biology.washington.edu/people/profile/horacio-de-la-iglesia\">Horacio de la Iglesia\u003c/a>, a University of Washington researcher and professor of biology.\u003c/p>\n\u003cp>The study also found an improvement in grades and a reduction in tardiness and absences.\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"fullwidth"},"numeric":["fullwidth"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>Seattle's switch to later start times is still unusual for school districts around the country, where school typically starts around 8 a.m. In 2014, the American Academy of Pediatrics issued a \u003ca href=\"http://pediatrics.aappublications.org/content/134/3/642\">policy statement\u003c/a> calling on school districts to move start times to 8:30 a.m. or later for middle and high schools so that students can get at least 8 1/2 hours of sleep a night. But according to the National Center For Education Statistics, only \u003ca href=\"https://nces.ed.gov/surveys/ntps/tables/ms_hs_start_time_082817.asp\">17 percent\u003c/a> of public middle and high schools, including some school districts in Minnesota and Kentucky, start at 8:30 a.m. or later.\u003c/p>\n\u003cp>Getting a little extra sleep in the morning can be vital for teens, explains de la Iglesia. Once children reach puberty, their biological clock changes. \"They fall asleep later than older adults and young kids,\" he says.\u003c/p>\n\u003cp>Teens' biological bedtime is more like midnight, he says, and if parents expect them to go to sleep at 10 p.m., it often doesn't work. \"They'll just lay in bed and not fall asleep,\" he says. Of course, this means teens need to sleep later in the morning. \"To ask a teen to be up and alert at 7:30 a.m. is like asking an adult to be active and alert at 5:30 a.m.,\" says de la Iglesia.\u003c/p>\n\u003cp>In the study, researchers compared two separate groups of sophomores enrolled in biology classes at two Seattle high schools, Franklin High School and Roosevelt High School. The first group of 92 students, drawn from both schools, wore wrist monitors to track their sleep for two-week periods in the spring of 2016, when school still started at 7:50 a.m. The wrist monitors collected information about light and activity levels every 15 seconds so researchers could determine when students were awake and when they were asleep.\u003c/p>\n\u003cp>In 2017, after schools changed start times to nearly one hour later, researchers looked at a group of 88 students taking the same biology classes. They also wore wrist activity monitors and kept a sleep diary.\u003c/p>\n\u003cp>You might think that when school starts later, teens will just stay up later. But that's not what researchers found. Bedtimes stayed relatively constant and kids caught some extra sleep in the mornings. \"We've put them in between a rock and a hard place where their biology to go to bed later fights with societal expectations,\" says lead researcher \u003ca href=\"https://www.biology.washington.edu/people/profile/gideon-dunster\">Gideon Dunster\u003c/a>, a graduate student studying sleep at the University of Washington.\u003c/p>\n\u003cp>\"Thirty-four minutes of extra sleep each night is a huge impact to see from a single intervention,\" says de la Iglesia.\u003c/p>\n\u003cp>The study also shows a link between getting more sleep and better academic performance. Students who took the biology class after the later start time got final grades that were 4.5 percent higher than students who took the class when it started earlier. That could be the difference between an A and a B, says de la Iglesia. He says sleep deprivation makes it more difficult to learn and to retain new information.\u003c/p>\n\u003cp>Even though researchers can't be sure that more sleep gave students an academic edge, the school's biology teachers say the difference was striking.\u003c/p>\n\u003cp>\"When we started at 7:50 a.m. there would always be stragglers who were having a hard time getting here,\" says Cindy Jatul, who teaches biology at Roosevelt High School. Students were groggy and noticeably different from students who took her class later in the day. \"For example, if I gave them a project in the lab, they would be the most likely class to mess up,\" she says.\u003c/p>\n\u003cp>Franklin High School science teacher A.J. Katzaroff says \"there was lots of yawning\" when school started at 7:50 a.m. Students had a hard time engaging in the work or in brief discussions, which is extremely unfortunate. \"Some of the best practices in science education have students talk, discuss and investigate together and those are all very hard when the brain is not fully powered,\" Katzaroff says.\u003c/p>\n\u003cp>After the time switch, many more kids were able to engage in deeper thought and scientific discourse. Katzaroff says. The number of students who were tardy or absent also decreased significantly, putting Franklin High School — which is in a low-income neighborhood — on par with students from a higher-income neighborhood. The later school start time gave them a better opportunity to make it to school on time.\u003c/p>\n\u003cp>\"We need to give every bit of equity we can for kids in lower socio-economic families,\" says \u003ca href=\"https://www.seattlechildrens.org/directory/cora-collette-breuner/\">Dr. Cora Collette Breuner\u003c/a>, spokesperson for the American Academy of Pediatrics and professor of pediatrics at the University of Washington School of Medicine. Breuner was not involved in the study.\u003c/p>\n\u003cp>Breuner calls the findings \"exciting\" and says that while an extra 34 minutes of sleep might not sound like a lot to the average person, when it comes to sleep \"every minute counts.\"\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"floatright"},"numeric":["floatright"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>Breuner says that while only a handful of school districts nationwide have switched to later start times, that is changing \"as counties and cities like Seattle make changes and see positive benefit.\"\u003c/p>\n\u003cdiv class=\"fullattribution\">Copyright 2018 NPR. To see more, visit https://www.npr.org.\u003cimg src=\"https://www.google-analytics.com/__utm.gif?utmac=UA-5828686-4&utmdt=Sleepless+No+More+In+Seattle+%E2%80%94+Later+School+Start+Time+Pays+Off+For+Teens+&utme=8(APIKey)9(MDAxOTAwOTE4MDEyMTkxMDAzNjczZDljZA004)\">\u003c/div>\n\n\u003c/div>\u003c/p>","attributes":{"named":{},"numeric":[]}}],"link":"/mindshift/52737/how-a-later-school-start-time-pays-off-for-teens","authors":["byline_mindshift_52737"],"categories":["mindshift_192"],"tags":["mindshift_20784","mindshift_1040","mindshift_20865","mindshift_990","mindshift_21159"],"featImg":"mindshift_52738","label":"mindshift"},"mindshift_52180":{"type":"posts","id":"mindshift_52180","meta":{"index":"posts_1591205157","site":"mindshift","id":"52180","score":null,"sort":[1538201000000]},"guestAuthors":[],"slug":"how-to-help-kids-manage-sleep-schoolwork-and-screens","title":"How to Help Kids Manage Sleep, Schoolwork and Screens","publishDate":1538201000,"format":"standard","headTitle":"MindShift | KQED News","labelTerm":{"site":"mindshift"},"content":"\u003cp>\u003cspan style=\"font-weight: 400\">In the aftermath of a huge New England snowstorm, a friend’s car \u003c/span>\u003ca href=\"https://parenting.blogs.nytimes.com/2014/03/14/why-kids-love-a-minor-crisis/\">\u003cspan style=\"font-weight: 400\">got stuck driving down KJ Dell’Antonia’s driveway\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\">. So she and her four children bundled up and headed out with shovels. After freeing the car once, it slid into a snowbank, and they had to start again as the sun was setting. It was “\u003c/span>\u003cspan style=\"font-weight: 400\">hard, unpleasant work.\u003c/span>\u003cspan style=\"font-weight: 400\">” Yet after getting the friend safely on her way, one of the children turned to Dell’Antonia and said, “That was fun!”\u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">This story is emblematic of the paradoxes and possibilities of daily family life. In her new book \u003c/span>\u003ca href=\"https://www.amazon.com/How-Happier-Parent-Raising-Family/dp/0735210470/\">\u003ci>\u003cspan style=\"font-weight: 400\">How to Be a Happier Parent\u003c/span>\u003c/i>\u003c/a>\u003cspan style=\"font-weight: 400\">, Dell’Antonia – \u003c/span>\u003cspan style=\"font-weight: 400\">the former lead editor of the \u003c/span>\u003ci>\u003cspan style=\"font-weight: 400\">New York Times\u003c/span>\u003c/i> \u003ci>\u003cspan style=\"font-weight: 400\">Motherlode\u003c/span>\u003c/i>\u003cspan style=\"font-weight: 400\"> blog –\u003c/span>\u003cb> \u003c/b>\u003cspan style=\"font-weight: 400\">writes about “how to create the best possible family life we can with the hand we’ve been dealt.” \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">According to her research and lived experience, happier parenting often involves reframing our expectations and approach to the tough spots of family life. From chores to sibling relationships, she recommends first changing how we think about those issues and then change what can be done. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Take family responsibilities. “A kid who has everything done for them begins to see themselves as a \u003c/span>\u003ci>\u003cspan style=\"font-weight: 400\">job\u003c/span>\u003c/i>\u003cspan style=\"font-weight: 400\"> for their parents instead of as a joy or a help,” said Dell-Antonia. This setup harms kids in at least two ways. It leads to an “an artificial sense of their own importance” while also undercutting the vital role children \u003c/span>\u003ci>\u003cspan style=\"font-weight: 400\">could\u003c/span>\u003c/i>\u003cspan style=\"font-weight: 400\"> play in family life. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">“Everyone is happier when they are part of a larger community. For kids, the family is that community. When they are part of the day-to-day running of a household, it tells them, ‘I’m part of the team, and without me, things don’t work as well.’ They feel like they are a helpful and necessary part of their family.”\u003c/span>\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Viewing children as inherently capable changes our approach to interacting with them. “They can do things,” said Dell’Antonia. “But we mostly don’t let them.” \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">In other words, assume capacity, expect responsibility and keep the lines of communication wide open. This basic approach can help parents and children navigate perennial struggles such as sleep, schoolwork and screens.\u003c/span>\u003c/p>\n\u003cp>\u003cb>Sleep and Teenagers\u003c/b>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">How do we change how we think about sleep? Abundant research confirms that lack of sleep can have cascading consequences – from \u003c/span>\u003ca href=\"https://www.kqed.org/mindshift/33885/why-teens-lack-of-sleep-may-cause-depression\">\u003cspan style=\"font-weight: 400\">poor mental health\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\"> to \u003c/span>\u003ca href=\"https://www.kqed.org/mindshift/46898/why-late-nights-lead-to-crankier-more-emotional-teens\">\u003cspan style=\"font-weight: 400\">emotional reactivity\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\"> to \u003c/span>\u003ca href=\"https://www.kqed.org/mindshift/26079/why-sleeping-may-be-more-important-than-studying\">\u003cspan style=\"font-weight: 400\">impaired cognition\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\">. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">A parent’s instinct might be to either attempt to impose sleep rules or take a completely hands-off approach. But a third way, said Dell’Antonia, is engaging teens in the \u003c/span>\u003ci>\u003cspan style=\"font-weight: 400\">why\u003c/span>\u003c/i>\u003cspan style=\"font-weight: 400\"> and then letting them manage the \u003c/span>\u003ci>\u003cspan style=\"font-weight: 400\">how\u003c/span>\u003c/i>\u003cspan style=\"font-weight: 400\"> for themselves. Instead of focusing on the consequences of sleep deprivation, identify the sleep \u003c/span>\u003ci>\u003cspan style=\"font-weight: 400\">benefits\u003c/span>\u003c/i>\u003cspan style=\"font-weight: 400\"> that will be most appealing to your child – from \u003c/span>\u003ca href=\"https://www.ncbi.nlm.nih.gov/pubmed/29135639\">\u003cspan style=\"font-weight: 400\">increasing their speed as an athlete\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\"> to performing better in school. After all, the \u003c/span>\u003ca href=\"https://www.psychologytoday.com/us/blog/thinking-about-kids/201110/teens-respond-pleasure-not-pain-parent-accordingly\">\u003cspan style=\"font-weight: 400\">teenage brain is more motivated\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\"> by the possibility of pleasure than by the fear of pain.\u003c/span> \u003cspan style=\"font-weight: 400\">“If you teach your kids why sleep is important and what it can do for them, they can genuinely want and learn to change,” said Dell’Antonia. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Parents can model this mental shift; “Don’t talk about it as ‘you \u003c/span>\u003ci>\u003cspan style=\"font-weight: 400\">have \u003c/span>\u003c/i>\u003cspan style=\"font-weight: 400\">to go to sleep’ – it’s not a bad place to go! You ‘get to go to sleep.’ In fact, your morning self is begging you to go to sleep right now.” \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Making healthy family sleep habits a reality might involve rethinking schedule – or \u003c/span>\u003ci>\u003cspan style=\"font-weight: 400\">over\u003c/span>\u003c/i>\u003cspan style=\"font-weight: 400\">scheduling. For kids in multiple afterschool activities, after dinner marks the moment “you finally get free of other people telling you what to do,” said Dell’Antonia. “If they are of the mindset that they don’t get any free time, some of those afternoon activities might need to go. It might be too much. You can’t have better mornings without significant shifts in days and evenings.”\u003c/span>\u003c/p>\n\u003cp>\u003cb>Homework Battles\u003c/b>\u003cspan style=\"font-weight: 400\"> \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">“In my own research, homework appears among the top four of anecdotally reported stress points for parents,” said Dell’Antonia. “Homework seems to nip away at our feelings of satisfaction as parents,” especially when parents reported getting into regular arguments with their kids about it. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">She has a simple message for parents caught up in homework drama: “It’s not your homework. It’s just not. It’s not your job to make sure it gets done. It’s not your job to make sure it gets back in the backpack. It’s not your job to make sure it gets returned to school. It doesn’t matter how it gets done – it’s that they learn how to do it themselves.” \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">This means parents have to take the long view – weeks, months, “even years,” said Dell’Antonia. If you are deeply entwined, you have to take steps to “extract yourself from the process.” For example, instead of editing a child’s essay, you could instead let them read it out loud to you so they can hear how it sounds to an audience. You can help them structure time and space to get work done – without hovering or micromanaging. If a child really needs more support – but you find yourself in a power struggle – talk to the teacher about options or look for an outside tutor or homework helper. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">If family life is not tenable with the current homework pattern, she says to work with your child to shift the responsibility onto their shoulders and tell the teacher “when and if homework gets to you, it will be my \u003c/span>\u003ci>\u003cspan style=\"font-weight: 400\">kid’s\u003c/span>\u003c/i>\u003cspan style=\"font-weight: 400\"> work.” \u003c/span>\u003c/p>\n\u003cp>\u003cb>Screen Time Dilemmas\u003c/b>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">“Screen time is tough,” said Dell’Antonia. “Life is totally different for our kids than it was for us. We can accept that it is scary and hard for \u003c/span>\u003cspan style=\"font-weight: 400\">all\u003c/span>\u003cspan style=\"font-weight: 400\"> of us.” \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">The goal “is not to prevent your kids from using any technology in your house, but teaching them how to manage it \u003c/span>\u003ci>\u003cspan style=\"font-weight: 400\">out\u003c/span>\u003c/i>\u003cspan style=\"font-weight: 400\"> of your house.” After all, no one wants to “send a kid out in the world who is just going to play Fortnight until they run out of food and money!” \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">In her research, happier families have an ongoing family dialogue about their family’s values and how screens fit into that. And that means adults – not just tweens and teens -- are seeking to build and model healthier screen habits.\u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Once you have a shared vision, there are still details to work out. In her book, Dell’Antonia offers some questions you can use to start a discussion with teens -- whether at the dinner table or in the car. These include: \u003c/span>\u003c/p>\n\u003cul>\n\u003cli style=\"font-weight: 400\">\u003cspan style=\"font-weight: 400\">How much screen time would you consider reasonable on a school night? \u003c/span>\u003c/li>\n\u003cli style=\"font-weight: 400\">\u003cspan style=\"font-weight: 400\">Do you want to consume, or do you want to create?\u003c/span>\u003c/li>\n\u003cli style=\"font-weight: 400\">\u003cspan style=\"font-weight: 400\">When is the latest you think you should be sending or receiving a text?\u003c/span>\u003c/li>\n\u003cli style=\"font-weight: 400\">\u003cspan style=\"font-weight: 400\">Is it hard for you not to look at your phone while you do homework? What would help?\u003c/span>\u003c/li>\n\u003cli style=\"font-weight: 400\">\u003cspan style=\"font-weight: 400\">What are some things you like to do on the weekend? How much of that time do you want to spend on watching things or playing video games?\u003c/span>\u003c/li>\n\u003cli style=\"font-weight: 400\">\u003cspan style=\"font-weight: 400\">What will you do if you get a text that’s scary or sexy or otherwise worries you?\u003c/span>\u003c/li>\n\u003cli style=\"font-weight: 400\">\u003cspan style=\"font-weight: 400\">When your friends are angry with one another, how do you see them using their online connection? How will you use yours? \u003c/span>\u003c/li>\n\u003c/ul>\n\u003cp>\u003cspan style=\"font-weight: 400\">What does a good parent-child conversation about digital habits look like? “It looks casual. It looks like listening. It doesn’t look like a checklist,” said Dell’Antonia. “Talk about a celebrity who did something stupid on Twitter. That’s an opening! Take every single opening to have a conversation. How does it make you feel when you see a picture of a party you are not invited to? What’s the problem with sending nude pictures? Teens are aware of this stuff. Find a way to make yourself a part of \u003c/span>\u003ci>\u003cspan style=\"font-weight: 400\">their\u003c/span>\u003c/i>\u003cspan style=\"font-weight: 400\"> conversation. If you’re slamming down rules that do not match their needs and understandings, you aren’t in it with them – you are making it all harder.” \u003c/span>\u003c/p>\n\u003cp>\u003cb>Embracing the Happiness of Raising Teens\u003c/b>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Parents of younger children often worried about how they will navigate the teen years, and how this will affect family happiness. Remember, said Dell’Antonia, “She is not going to turn into a different kid on her 13th birthday. This is still your child. There are still going to be great moments and bad moments. Bigger consequences, bigger relationships, bigger connections. I will have three teenagers this fall. It’s great, and in some ways, better.”\u003c/span>\u003c/p>\n\u003cp>[ad floatright]\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">It’s not always easy to parent a teenager – but then, it’s not always easy to \u003c/span>\u003ci>\u003cspan style=\"font-weight: 400\">be\u003c/span>\u003c/i>\u003cspan style=\"font-weight: 400\"> a teenager. So when they are cranky in the morning or don’t finish their homework, “you don’t need to make it worse,” said Dell’Antonia. “When your kids are having a bad morning, you don’t need to chime in. They know they will be late to school. They know they will face external consequences. You can go with silence, you can go with positivity, but you don’t need to pile on to them ... and you don’t need to soak [their upsetness] into you.” At an age when they may want to pull away, let them know, in big and small ways, that they are an indispensable part of the family: “Our kids really thrive when they feel needed, when they feel important.” \u003c/span>\u003c/p>\n\n","blocks":[],"excerpt":"When parents assume capacity and expect responsibility from their kids, navigating tough spots can go more smoothly. ","status":"publish","parent":0,"modified":1538201000,"stats":{"hasAudio":false,"hasVideo":false,"hasChartOrMap":false,"iframeSrcs":[],"hasGoogleForm":false,"hasGallery":false,"hasHearkenModule":false,"hasPolis":false,"paragraphCount":28,"wordCount":1708},"headData":{"title":"How to Help Kids Manage Sleep, Schoolwork and Screens | KQED","description":"When parents assume capacity and expect responsibility from their kids, navigating tough spots can go more smoothly. ","ogTitle":"","ogDescription":"","ogImgId":"","twTitle":"","twDescription":"","twImgId":"","schema":{"@context":"http://schema.org","@type":"Article","headline":"How to Help Kids Manage Sleep, Schoolwork and Screens","datePublished":"2018-09-29T06:03:20.000Z","dateModified":"2018-09-29T06:03:20.000Z","image":"https://cdn.kqed.org/wp-content/uploads/2020/02/KQED-OG-Image@1x.png"}},"disqusIdentifier":"52180 https://ww2.kqed.org/mindshift/?p=52180","disqusUrl":"https://ww2.kqed.org/mindshift/2018/09/28/how-to-help-kids-manage-sleep-schoolwork-and-screens/","disqusTitle":"How to Help Kids Manage Sleep, Schoolwork and Screens","path":"/mindshift/52180/how-to-help-kids-manage-sleep-schoolwork-and-screens","audioTrackLength":null,"parsedContent":[{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cp>\u003cspan style=\"font-weight: 400\">In the aftermath of a huge New England snowstorm, a friend’s car \u003c/span>\u003ca href=\"https://parenting.blogs.nytimes.com/2014/03/14/why-kids-love-a-minor-crisis/\">\u003cspan style=\"font-weight: 400\">got stuck driving down KJ Dell’Antonia’s driveway\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\">. So she and her four children bundled up and headed out with shovels. After freeing the car once, it slid into a snowbank, and they had to start again as the sun was setting. It was “\u003c/span>\u003cspan style=\"font-weight: 400\">hard, unpleasant work.\u003c/span>\u003cspan style=\"font-weight: 400\">” Yet after getting the friend safely on her way, one of the children turned to Dell’Antonia and said, “That was fun!”\u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">This story is emblematic of the paradoxes and possibilities of daily family life. In her new book \u003c/span>\u003ca href=\"https://www.amazon.com/How-Happier-Parent-Raising-Family/dp/0735210470/\">\u003ci>\u003cspan style=\"font-weight: 400\">How to Be a Happier Parent\u003c/span>\u003c/i>\u003c/a>\u003cspan style=\"font-weight: 400\">, Dell’Antonia – \u003c/span>\u003cspan style=\"font-weight: 400\">the former lead editor of the \u003c/span>\u003ci>\u003cspan style=\"font-weight: 400\">New York Times\u003c/span>\u003c/i> \u003ci>\u003cspan style=\"font-weight: 400\">Motherlode\u003c/span>\u003c/i>\u003cspan style=\"font-weight: 400\"> blog –\u003c/span>\u003cb> \u003c/b>\u003cspan style=\"font-weight: 400\">writes about “how to create the best possible family life we can with the hand we’ve been dealt.” \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">According to her research and lived experience, happier parenting often involves reframing our expectations and approach to the tough spots of family life. From chores to sibling relationships, she recommends first changing how we think about those issues and then change what can be done. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Take family responsibilities. “A kid who has everything done for them begins to see themselves as a \u003c/span>\u003ci>\u003cspan style=\"font-weight: 400\">job\u003c/span>\u003c/i>\u003cspan style=\"font-weight: 400\"> for their parents instead of as a joy or a help,” said Dell-Antonia. This setup harms kids in at least two ways. It leads to an “an artificial sense of their own importance” while also undercutting the vital role children \u003c/span>\u003ci>\u003cspan style=\"font-weight: 400\">could\u003c/span>\u003c/i>\u003cspan style=\"font-weight: 400\"> play in family life. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">“Everyone is happier when they are part of a larger community. For kids, the family is that community. When they are part of the day-to-day running of a household, it tells them, ‘I’m part of the team, and without me, things don’t work as well.’ They feel like they are a helpful and necessary part of their family.”\u003c/span>\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"fullwidth"},"numeric":["fullwidth"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Viewing children as inherently capable changes our approach to interacting with them. “They can do things,” said Dell’Antonia. “But we mostly don’t let them.” \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">In other words, assume capacity, expect responsibility and keep the lines of communication wide open. This basic approach can help parents and children navigate perennial struggles such as sleep, schoolwork and screens.\u003c/span>\u003c/p>\n\u003cp>\u003cb>Sleep and Teenagers\u003c/b>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">How do we change how we think about sleep? Abundant research confirms that lack of sleep can have cascading consequences – from \u003c/span>\u003ca href=\"https://www.kqed.org/mindshift/33885/why-teens-lack-of-sleep-may-cause-depression\">\u003cspan style=\"font-weight: 400\">poor mental health\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\"> to \u003c/span>\u003ca href=\"https://www.kqed.org/mindshift/46898/why-late-nights-lead-to-crankier-more-emotional-teens\">\u003cspan style=\"font-weight: 400\">emotional reactivity\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\"> to \u003c/span>\u003ca href=\"https://www.kqed.org/mindshift/26079/why-sleeping-may-be-more-important-than-studying\">\u003cspan style=\"font-weight: 400\">impaired cognition\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\">. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">A parent’s instinct might be to either attempt to impose sleep rules or take a completely hands-off approach. But a third way, said Dell’Antonia, is engaging teens in the \u003c/span>\u003ci>\u003cspan style=\"font-weight: 400\">why\u003c/span>\u003c/i>\u003cspan style=\"font-weight: 400\"> and then letting them manage the \u003c/span>\u003ci>\u003cspan style=\"font-weight: 400\">how\u003c/span>\u003c/i>\u003cspan style=\"font-weight: 400\"> for themselves. Instead of focusing on the consequences of sleep deprivation, identify the sleep \u003c/span>\u003ci>\u003cspan style=\"font-weight: 400\">benefits\u003c/span>\u003c/i>\u003cspan style=\"font-weight: 400\"> that will be most appealing to your child – from \u003c/span>\u003ca href=\"https://www.ncbi.nlm.nih.gov/pubmed/29135639\">\u003cspan style=\"font-weight: 400\">increasing their speed as an athlete\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\"> to performing better in school. After all, the \u003c/span>\u003ca href=\"https://www.psychologytoday.com/us/blog/thinking-about-kids/201110/teens-respond-pleasure-not-pain-parent-accordingly\">\u003cspan style=\"font-weight: 400\">teenage brain is more motivated\u003c/span>\u003c/a>\u003cspan style=\"font-weight: 400\"> by the possibility of pleasure than by the fear of pain.\u003c/span> \u003cspan style=\"font-weight: 400\">“If you teach your kids why sleep is important and what it can do for them, they can genuinely want and learn to change,” said Dell’Antonia. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Parents can model this mental shift; “Don’t talk about it as ‘you \u003c/span>\u003ci>\u003cspan style=\"font-weight: 400\">have \u003c/span>\u003c/i>\u003cspan style=\"font-weight: 400\">to go to sleep’ – it’s not a bad place to go! You ‘get to go to sleep.’ In fact, your morning self is begging you to go to sleep right now.” \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Making healthy family sleep habits a reality might involve rethinking schedule – or \u003c/span>\u003ci>\u003cspan style=\"font-weight: 400\">over\u003c/span>\u003c/i>\u003cspan style=\"font-weight: 400\">scheduling. For kids in multiple afterschool activities, after dinner marks the moment “you finally get free of other people telling you what to do,” said Dell’Antonia. “If they are of the mindset that they don’t get any free time, some of those afternoon activities might need to go. It might be too much. You can’t have better mornings without significant shifts in days and evenings.”\u003c/span>\u003c/p>\n\u003cp>\u003cb>Homework Battles\u003c/b>\u003cspan style=\"font-weight: 400\"> \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">“In my own research, homework appears among the top four of anecdotally reported stress points for parents,” said Dell’Antonia. “Homework seems to nip away at our feelings of satisfaction as parents,” especially when parents reported getting into regular arguments with their kids about it. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">She has a simple message for parents caught up in homework drama: “It’s not your homework. It’s just not. It’s not your job to make sure it gets done. It’s not your job to make sure it gets back in the backpack. It’s not your job to make sure it gets returned to school. It doesn’t matter how it gets done – it’s that they learn how to do it themselves.” \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">This means parents have to take the long view – weeks, months, “even years,” said Dell’Antonia. If you are deeply entwined, you have to take steps to “extract yourself from the process.” For example, instead of editing a child’s essay, you could instead let them read it out loud to you so they can hear how it sounds to an audience. You can help them structure time and space to get work done – without hovering or micromanaging. If a child really needs more support – but you find yourself in a power struggle – talk to the teacher about options or look for an outside tutor or homework helper. \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">If family life is not tenable with the current homework pattern, she says to work with your child to shift the responsibility onto their shoulders and tell the teacher “when and if homework gets to you, it will be my \u003c/span>\u003ci>\u003cspan style=\"font-weight: 400\">kid’s\u003c/span>\u003c/i>\u003cspan style=\"font-weight: 400\"> work.” \u003c/span>\u003c/p>\n\u003cp>\u003cb>Screen Time Dilemmas\u003c/b>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">“Screen time is tough,” said Dell’Antonia. “Life is totally different for our kids than it was for us. We can accept that it is scary and hard for \u003c/span>\u003cspan style=\"font-weight: 400\">all\u003c/span>\u003cspan style=\"font-weight: 400\"> of us.” \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">The goal “is not to prevent your kids from using any technology in your house, but teaching them how to manage it \u003c/span>\u003ci>\u003cspan style=\"font-weight: 400\">out\u003c/span>\u003c/i>\u003cspan style=\"font-weight: 400\"> of your house.” After all, no one wants to “send a kid out in the world who is just going to play Fortnight until they run out of food and money!” \u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">In her research, happier families have an ongoing family dialogue about their family’s values and how screens fit into that. And that means adults – not just tweens and teens -- are seeking to build and model healthier screen habits.\u003c/span>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Once you have a shared vision, there are still details to work out. In her book, Dell’Antonia offers some questions you can use to start a discussion with teens -- whether at the dinner table or in the car. These include: \u003c/span>\u003c/p>\n\u003cul>\n\u003cli style=\"font-weight: 400\">\u003cspan style=\"font-weight: 400\">How much screen time would you consider reasonable on a school night? \u003c/span>\u003c/li>\n\u003cli style=\"font-weight: 400\">\u003cspan style=\"font-weight: 400\">Do you want to consume, or do you want to create?\u003c/span>\u003c/li>\n\u003cli style=\"font-weight: 400\">\u003cspan style=\"font-weight: 400\">When is the latest you think you should be sending or receiving a text?\u003c/span>\u003c/li>\n\u003cli style=\"font-weight: 400\">\u003cspan style=\"font-weight: 400\">Is it hard for you not to look at your phone while you do homework? What would help?\u003c/span>\u003c/li>\n\u003cli style=\"font-weight: 400\">\u003cspan style=\"font-weight: 400\">What are some things you like to do on the weekend? How much of that time do you want to spend on watching things or playing video games?\u003c/span>\u003c/li>\n\u003cli style=\"font-weight: 400\">\u003cspan style=\"font-weight: 400\">What will you do if you get a text that’s scary or sexy or otherwise worries you?\u003c/span>\u003c/li>\n\u003cli style=\"font-weight: 400\">\u003cspan style=\"font-weight: 400\">When your friends are angry with one another, how do you see them using their online connection? How will you use yours? \u003c/span>\u003c/li>\n\u003c/ul>\n\u003cp>\u003cspan style=\"font-weight: 400\">What does a good parent-child conversation about digital habits look like? “It looks casual. It looks like listening. It doesn’t look like a checklist,” said Dell’Antonia. “Talk about a celebrity who did something stupid on Twitter. That’s an opening! Take every single opening to have a conversation. How does it make you feel when you see a picture of a party you are not invited to? What’s the problem with sending nude pictures? Teens are aware of this stuff. Find a way to make yourself a part of \u003c/span>\u003ci>\u003cspan style=\"font-weight: 400\">their\u003c/span>\u003c/i>\u003cspan style=\"font-weight: 400\"> conversation. If you’re slamming down rules that do not match their needs and understandings, you aren’t in it with them – you are making it all harder.” \u003c/span>\u003c/p>\n\u003cp>\u003cb>Embracing the Happiness of Raising Teens\u003c/b>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">Parents of younger children often worried about how they will navigate the teen years, and how this will affect family happiness. Remember, said Dell’Antonia, “She is not going to turn into a different kid on her 13th birthday. This is still your child. There are still going to be great moments and bad moments. Bigger consequences, bigger relationships, bigger connections. I will have three teenagers this fall. It’s great, and in some ways, better.”\u003c/span>\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"floatright"},"numeric":["floatright"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>\u003cspan style=\"font-weight: 400\">It’s not always easy to parent a teenager – but then, it’s not always easy to \u003c/span>\u003ci>\u003cspan style=\"font-weight: 400\">be\u003c/span>\u003c/i>\u003cspan style=\"font-weight: 400\"> a teenager. So when they are cranky in the morning or don’t finish their homework, “you don’t need to make it worse,” said Dell’Antonia. “When your kids are having a bad morning, you don’t need to chime in. They know they will be late to school. They know they will face external consequences. You can go with silence, you can go with positivity, but you don’t need to pile on to them ... and you don’t need to soak [their upsetness] into you.” At an age when they may want to pull away, let them know, in big and small ways, that they are an indispensable part of the family: “Our kids really thrive when they feel needed, when they feel important.” \u003c/span>\u003c/p>\n\n\u003c/div>\u003c/p>","attributes":{"named":{},"numeric":[]}}],"link":"/mindshift/52180/how-to-help-kids-manage-sleep-schoolwork-and-screens","authors":["11087"],"categories":["mindshift_192"],"tags":["mindshift_20984","mindshift_822","mindshift_20784","mindshift_1040","mindshift_563","mindshift_20870","mindshift_20568","mindshift_20816","mindshift_990"],"featImg":"mindshift_52251","label":"mindshift"},"mindshift_52224":{"type":"posts","id":"mindshift_52224","meta":{"index":"posts_1591205157","site":"mindshift","id":"52224","score":null,"sort":[1537772337000]},"guestAuthors":[],"slug":"how-parents-can-help-improve-the-quality-of-a-teens-sleep","title":"How Parents Can Help Improve the Quality of a Teen's Sleep","publishDate":1537772337,"format":"standard","headTitle":"MindShift | KQED News","labelTerm":{"site":"mindshift"},"content":"\u003cp>Within three days of starting high school this year, my ninth-grader could not get into bed before 11 p.m. or wake up by 6 a.m. He complained he couldn't fall asleep but felt foggy during the school day and had to reread lessons a few times at night to finish his homework. And forget morning activities on the weekends — he was in bed.\u003c/p>\n\u003cp>We're not the only family struggling to get restful shut-eye.\u003c/p>\n\u003cp>\"What parents are sharing with us is that the 'normal life' of a typical American high schooler is interfering with sleep,\" says \u003ca href=\"https://chear.org/people/faculty-investigators/sarah-clark\">Sarah Clark\u003c/a>, co-director of C.S. Mott Children's Hospital \u003ca href=\"http://mottnpch.org/\">National Poll on Children's Health\u003c/a> at the University of Michigan.\u003c/p>\n\u003cp>In the \u003ca href=\"https://mottpoll.org/sites/default/files/documents/091718_Sleep.pdf\">poll\u003c/a> of 2,000 parents from various ethnic groups and backgrounds that Clark and her team published this month, 1 in 6 parents say their teen experiences frequent sleep problems — \"having trouble falling asleep or staying asleep 3 or more nights per week.\"\u003c/p>\n\u003cp>More than half the parents say it's because their teens won't get off their electronic devices, and 43 percent blame irregular schedules with homework and activities.\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>A significant percentage of parents say their kids worry about school (31 percent), and 23 percent say their teens stay up worrying about their social lives.\u003c/p>\n\u003cp>It's likely that the numbers of teens who have trouble sleeping is even higher than the poll of parents suggests, Clark says, because kids can hide their nighttime electronics use and parents may not frequently check in on older children.\u003c/p>\n\u003cp>How can parents help? Start with knowing what kids need.\u003c/p>\n\u003cp>The average American teenager gets \u003ca href=\"https://www.nationwidechildrens.org/specialties/sleep-disorder-center/sleep-in-adolescents\">seven hours\u003c/a> of sleep a night, wedging it in between homework, outside activities, dinner and maybe a job. But research \u003ca href=\"https://www.npr.org/sections/health-shots/2012/02/14/146881838/how-much-sleep-do-kids-need-not-such-a-mystery-after-all\">suggests\u003c/a> teens need more like nine hours.\u003c/p>\n\u003cp>Unfortunately, even their bodies work against them, says \u003ca href=\"https://vivo.brown.edu/display/mcarskad\">Mary Carskadon\u003c/a>, a longtime sleep researcher and professor of psychiatry and human behavior at Brown University. As children grow into the middle and teen years, they are naturally inclined to \u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3130594/\">go to bed later\u003c/a> and sleep later in the morning. But an early school start time doesn't allow it.\u003c/p>\n\u003cp>\"If kids' body clocks are shifting later and the school is starting earlier, there's no time left to recover,\" Carskadon says.\u003c/p>\n\u003cp>She and Clark have evidence-based tips for weary teens and their parents:\u003c/p>\n\u003cul>\n\u003cli>\u003cstrong>Put electronics away and out of reach.\u003c/strong> Research has long shown that screen time interferes with good sleep because \u003ca href=\"https://www.npr.org/sections/health-shots/2016/11/19/502610055/heavy-screen-time-rewires-young-brains-for-better-and-worse\">it's stimulating\u003c/a>, and those \"\u003ca href=\"https://www.npr.org/2017/12/03/568133027/encore-blue-light-and-sleep\">blue light filters\u003c/a>\" that minimize the most troublesome part of the spectrum won't help much if you're stressed out. So do whatever it takes to make sleep hours electronics-free. \"If I were an entrepreneur, my get-rich-quick scheme would be the family tech lockbox,\" says Carskadon. (There are already a few \u003ca href=\"http://www.distractagone.com/\">phone lockers\u003c/a> in the works or \u003ca href=\"https://www.amazon.com/Mounted-Phone-Locker-Storage-Acrylic/dp/B0765C89CY\">on the market\u003c/a> that may do the trick.)\u003c/li>\n\u003cli>\u003cstrong>Instill a regular bedtime routine.\u003c/strong> Try to turn the lights out at around the same time and wake up at the same time, even on weekends, because the evidence shows you can't really \"make up\" missed sleep \u003ca href=\"https://www.npr.org/2018/07/20/630792401/sleep-scientist-warns-against-walking-through-life-in-an-underslept-state\">on the weekends\u003c/a>.\u003c/li>\n\u003cli>\u003cstrong>Sleep masks are useful, but avoid long naps. \u003c/strong>Sleep masks can help create an environment conducive to sleep, says Carskadon, as can trying to prevent sleepy kids from taking long, late afternoon naps. A 20-minute nap \u003ca href=\"https://www.npr.org/sections/health-shots/2017/05/15/527952956/stressed-out-high-schoolers-advised-to-take-a-nap-pod\">might be refreshing\u003c/a>, but longer sleep sessions during the day can make it harder to get good rest at night. \"The kids who struggle most at night are the ones who will be falling asleep in school, going to the nurse's office, and pouring a bowl of Cheerios and falling asleep in them,\" Carskadon says.\u003c/li>\n\u003cli>\u003cstrong>Limit caffeine — even more than you already do.\u003c/strong> After school, many teens grab a soda or an energy drink to power through the rest of the afternoon. But this just makes going to bed on time more difficult, which, in turn, makes the next day harder. The disruptions add up. In the Mott survey, 54 percent of parents had their teens limit caffeine in the evening, notes Clark, although she suggests cutting it back earlier in the day or even completely.\u003c/li>\n\u003cli>\u003cstrong>Pull back on the crammed schedule.\u003c/strong> This is antithetical to what many parents of high school students and some students themselves think they should do to get into college. But does your teen really need to star in the school play, run for student council and be the starting quarterback for the high school football team? \"Pick one,\" says Carskadon.\u003c/li>\n\u003cli>\u003cstrong>Teach time management.\u003c/strong> If you don't have four hours straight to get homework done at night, break it up into chunks. \"If you have 45 minutes before your activity, go to the library and get one or two subjects out of the way,\" Clark suggests.\u003c/li>\n\u003cli>\u003cstrong>Before trying a drugstore sleep aid, talk to your doctor.\u003c/strong> The Mott survey suggests parents frequently turn to remedies like melatonin and over-the-counter drugs like Tylenol PM or NyQuil. But Clark encourages parents and teens to discuss these with a physician first. Melatonin isn't always gentle or effective, and scientists still \u003ca href=\"https://nccih.nih.gov/health/melatonin\">don't know much\u003c/a> about its long-term effects, according to the National Institutes of Health. And the heavy use of OTC drugs can be habit-forming and \u003ca href=\"https://www.npr.org/templates/story/story.php?storyId=106167255\">hard on the liver\u003c/a>.\u003c/li>\n\u003cli>\u003cstrong>Pursue policy changes.\u003c/strong> Most sleep scientists say it would be healthier for older children to \u003ca href=\"https://www.nytimes.com/2018/09/20/opinion/sunday/sleep-school-start-time-screens-teenagers.html?action=click&module=MoreInSection&pgtype=Article®ion=Footer&contentCollection=Opinion\">start school later\u003c/a> in the morning than most U.S. school districts do. The California Legislature \u003ca href=\"http://www.latimes.com/politics/essential/la-pol-ca-essential-politics-may-2018-tired-teens-could-get-to-sleep-in-after-1535779353-htmlstory.html\">passed a bill\u003c/a> last month requiring most middle schools and high schools to start no earlier than 8:30 a.m. by 2021, but Gov. Jerry Brown vetoed it on Thursday. Such a change nationally won't come easily. \"The school start time issue is very fraught,\" Carskadon notes. Many teachers are fighting it, and working parents may not be able to shift their schedules and other child care obligations.\u003c/li>\n\u003c/ul>\n\u003cp>Meanwhile, Clark and Carskadon say, the most effective thing we parents can do is listen to our kids — talk with them about their sleep challenges and help them set a regular sleep schedule. It's never to early (or too late) to find healthy ways to relieve \u003ca href=\"https://www.npr.org/sections/health-shots/2014/07/17/332058265/skimping-on-sleep-can-stress-body-and-brain\">daytime stresses\u003c/a> that can disrupt sleep at night, whatever your age.\u003c/p>\n\u003cp>https://www.youtube.com/watch?v=qVvpLzO6ZMw&feature=youtu.be\u003c/p>\n\u003cp>[ad floatright]\u003c/p>\n\u003cp>Best idea yet, parents: We can set a good example, by putting our own electronics away — really away — at bedtime.\u003c/p>\n\u003cdiv class=\"fullattribution\">Copyright 2018 NPR. To see more, visit http://www.npr.org/.\u003cimg src=\"https://www.google-analytics.com/__utm.gif?utmac=UA-5828686-4&utmdt=Teens+Sleeping+Too+Much%2C+Or+Not+Enough%3F+Parents+Can+Help&utme=8(APIKey)9(MDAxOTAwOTE4MDEyMTkxMDAzNjczZDljZA004)\">\u003c/div>\n\n","blocks":[],"excerpt":"Though teenagers need about nine hours of rest a night, most get only seven and are suffering. A new survey suggests their parents are struggling, too. Here's how to improve the quality of teen sleep.","status":"publish","parent":0,"modified":1537772337,"stats":{"hasAudio":false,"hasVideo":true,"hasChartOrMap":false,"iframeSrcs":[],"hasGoogleForm":false,"hasGallery":false,"hasHearkenModule":false,"hasPolis":false,"paragraphCount":16,"wordCount":1109},"headData":{"title":"How Parents Can Help Improve the Quality of a Teen's Sleep | KQED","description":"Though teenagers need about nine hours of rest a night, most get only seven and are suffering. A new survey suggests their parents are struggling, too. Here's how to improve the quality of teen sleep.","ogTitle":"","ogDescription":"","ogImgId":"","twTitle":"","twDescription":"","twImgId":"","schema":{"@context":"http://schema.org","@type":"Article","headline":"How Parents Can Help Improve the Quality of a Teen's Sleep","datePublished":"2018-09-24T06:58:57.000Z","dateModified":"2018-09-24T06:58:57.000Z","image":"https://cdn.kqed.org/wp-content/uploads/2020/02/KQED-OG-Image@1x.png"}},"disqusIdentifier":"52224 https://ww2.kqed.org/mindshift/?p=52224","disqusUrl":"https://ww2.kqed.org/mindshift/2018/09/23/how-parents-can-help-improve-the-quality-of-a-teens-sleep/","disqusTitle":"How Parents Can Help Improve the Quality of a Teen's Sleep","nprByline":"April Fulton","nprStoryId":"650452971","nprApiLink":"http://api.npr.org/query?id=650452971&apiKey=MDAxOTAwOTE4MDEyMTkxMDAzNjczZDljZA004","nprHtmlLink":"https://www.npr.org/sections/health-shots/2018/09/23/650452971/teens-sleeping-too-much-or-not-enough-parents-can-help?ft=nprml&f=650452971","nprRetrievedStory":"1","nprPubDate":"Sun, 23 Sep 2018 15:02:00 -0400","nprStoryDate":"Sun, 23 Sep 2018 07:00:28 -0400","nprLastModifiedDate":"Sun, 23 Sep 2018 15:02:55 -0400","path":"/mindshift/52224/how-parents-can-help-improve-the-quality-of-a-teens-sleep","audioTrackLength":null,"parsedContent":[{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cp>Within three days of starting high school this year, my ninth-grader could not get into bed before 11 p.m. or wake up by 6 a.m. He complained he couldn't fall asleep but felt foggy during the school day and had to reread lessons a few times at night to finish his homework. And forget morning activities on the weekends — he was in bed.\u003c/p>\n\u003cp>We're not the only family struggling to get restful shut-eye.\u003c/p>\n\u003cp>\"What parents are sharing with us is that the 'normal life' of a typical American high schooler is interfering with sleep,\" says \u003ca href=\"https://chear.org/people/faculty-investigators/sarah-clark\">Sarah Clark\u003c/a>, co-director of C.S. Mott Children's Hospital \u003ca href=\"http://mottnpch.org/\">National Poll on Children's Health\u003c/a> at the University of Michigan.\u003c/p>\n\u003cp>In the \u003ca href=\"https://mottpoll.org/sites/default/files/documents/091718_Sleep.pdf\">poll\u003c/a> of 2,000 parents from various ethnic groups and backgrounds that Clark and her team published this month, 1 in 6 parents say their teen experiences frequent sleep problems — \"having trouble falling asleep or staying asleep 3 or more nights per week.\"\u003c/p>\n\u003cp>More than half the parents say it's because their teens won't get off their electronic devices, and 43 percent blame irregular schedules with homework and activities.\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"fullwidth"},"numeric":["fullwidth"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>A significant percentage of parents say their kids worry about school (31 percent), and 23 percent say their teens stay up worrying about their social lives.\u003c/p>\n\u003cp>It's likely that the numbers of teens who have trouble sleeping is even higher than the poll of parents suggests, Clark says, because kids can hide their nighttime electronics use and parents may not frequently check in on older children.\u003c/p>\n\u003cp>How can parents help? Start with knowing what kids need.\u003c/p>\n\u003cp>The average American teenager gets \u003ca href=\"https://www.nationwidechildrens.org/specialties/sleep-disorder-center/sleep-in-adolescents\">seven hours\u003c/a> of sleep a night, wedging it in between homework, outside activities, dinner and maybe a job. But research \u003ca href=\"https://www.npr.org/sections/health-shots/2012/02/14/146881838/how-much-sleep-do-kids-need-not-such-a-mystery-after-all\">suggests\u003c/a> teens need more like nine hours.\u003c/p>\n\u003cp>Unfortunately, even their bodies work against them, says \u003ca href=\"https://vivo.brown.edu/display/mcarskad\">Mary Carskadon\u003c/a>, a longtime sleep researcher and professor of psychiatry and human behavior at Brown University. As children grow into the middle and teen years, they are naturally inclined to \u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3130594/\">go to bed later\u003c/a> and sleep later in the morning. But an early school start time doesn't allow it.\u003c/p>\n\u003cp>\"If kids' body clocks are shifting later and the school is starting earlier, there's no time left to recover,\" Carskadon says.\u003c/p>\n\u003cp>She and Clark have evidence-based tips for weary teens and their parents:\u003c/p>\n\u003cul>\n\u003cli>\u003cstrong>Put electronics away and out of reach.\u003c/strong> Research has long shown that screen time interferes with good sleep because \u003ca href=\"https://www.npr.org/sections/health-shots/2016/11/19/502610055/heavy-screen-time-rewires-young-brains-for-better-and-worse\">it's stimulating\u003c/a>, and those \"\u003ca href=\"https://www.npr.org/2017/12/03/568133027/encore-blue-light-and-sleep\">blue light filters\u003c/a>\" that minimize the most troublesome part of the spectrum won't help much if you're stressed out. So do whatever it takes to make sleep hours electronics-free. \"If I were an entrepreneur, my get-rich-quick scheme would be the family tech lockbox,\" says Carskadon. (There are already a few \u003ca href=\"http://www.distractagone.com/\">phone lockers\u003c/a> in the works or \u003ca href=\"https://www.amazon.com/Mounted-Phone-Locker-Storage-Acrylic/dp/B0765C89CY\">on the market\u003c/a> that may do the trick.)\u003c/li>\n\u003cli>\u003cstrong>Instill a regular bedtime routine.\u003c/strong> Try to turn the lights out at around the same time and wake up at the same time, even on weekends, because the evidence shows you can't really \"make up\" missed sleep \u003ca href=\"https://www.npr.org/2018/07/20/630792401/sleep-scientist-warns-against-walking-through-life-in-an-underslept-state\">on the weekends\u003c/a>.\u003c/li>\n\u003cli>\u003cstrong>Sleep masks are useful, but avoid long naps. \u003c/strong>Sleep masks can help create an environment conducive to sleep, says Carskadon, as can trying to prevent sleepy kids from taking long, late afternoon naps. A 20-minute nap \u003ca href=\"https://www.npr.org/sections/health-shots/2017/05/15/527952956/stressed-out-high-schoolers-advised-to-take-a-nap-pod\">might be refreshing\u003c/a>, but longer sleep sessions during the day can make it harder to get good rest at night. \"The kids who struggle most at night are the ones who will be falling asleep in school, going to the nurse's office, and pouring a bowl of Cheerios and falling asleep in them,\" Carskadon says.\u003c/li>\n\u003cli>\u003cstrong>Limit caffeine — even more than you already do.\u003c/strong> After school, many teens grab a soda or an energy drink to power through the rest of the afternoon. But this just makes going to bed on time more difficult, which, in turn, makes the next day harder. The disruptions add up. In the Mott survey, 54 percent of parents had their teens limit caffeine in the evening, notes Clark, although she suggests cutting it back earlier in the day or even completely.\u003c/li>\n\u003cli>\u003cstrong>Pull back on the crammed schedule.\u003c/strong> This is antithetical to what many parents of high school students and some students themselves think they should do to get into college. But does your teen really need to star in the school play, run for student council and be the starting quarterback for the high school football team? \"Pick one,\" says Carskadon.\u003c/li>\n\u003cli>\u003cstrong>Teach time management.\u003c/strong> If you don't have four hours straight to get homework done at night, break it up into chunks. \"If you have 45 minutes before your activity, go to the library and get one or two subjects out of the way,\" Clark suggests.\u003c/li>\n\u003cli>\u003cstrong>Before trying a drugstore sleep aid, talk to your doctor.\u003c/strong> The Mott survey suggests parents frequently turn to remedies like melatonin and over-the-counter drugs like Tylenol PM or NyQuil. But Clark encourages parents and teens to discuss these with a physician first. Melatonin isn't always gentle or effective, and scientists still \u003ca href=\"https://nccih.nih.gov/health/melatonin\">don't know much\u003c/a> about its long-term effects, according to the National Institutes of Health. And the heavy use of OTC drugs can be habit-forming and \u003ca href=\"https://www.npr.org/templates/story/story.php?storyId=106167255\">hard on the liver\u003c/a>.\u003c/li>\n\u003cli>\u003cstrong>Pursue policy changes.\u003c/strong> Most sleep scientists say it would be healthier for older children to \u003ca href=\"https://www.nytimes.com/2018/09/20/opinion/sunday/sleep-school-start-time-screens-teenagers.html?action=click&module=MoreInSection&pgtype=Article®ion=Footer&contentCollection=Opinion\">start school later\u003c/a> in the morning than most U.S. school districts do. The California Legislature \u003ca href=\"http://www.latimes.com/politics/essential/la-pol-ca-essential-politics-may-2018-tired-teens-could-get-to-sleep-in-after-1535779353-htmlstory.html\">passed a bill\u003c/a> last month requiring most middle schools and high schools to start no earlier than 8:30 a.m. by 2021, but Gov. Jerry Brown vetoed it on Thursday. Such a change nationally won't come easily. \"The school start time issue is very fraught,\" Carskadon notes. Many teachers are fighting it, and working parents may not be able to shift their schedules and other child care obligations.\u003c/li>\n\u003c/ul>\n\u003cp>Meanwhile, Clark and Carskadon say, the most effective thing we parents can do is listen to our kids — talk with them about their sleep challenges and help them set a regular sleep schedule. It's never to early (or too late) to find healthy ways to relieve \u003ca href=\"https://www.npr.org/sections/health-shots/2014/07/17/332058265/skimping-on-sleep-can-stress-body-and-brain\">daytime stresses\u003c/a> that can disrupt sleep at night, whatever your age.\u003c/p>\u003c/p>\u003cp>\u003cspan class='utils-parseShortcode-shortcodes-__youtubeShortcode__embedYoutube'>\n \u003cspan class='utils-parseShortcode-shortcodes-__youtubeShortcode__embedYoutubeInside'>\n \u003ciframe\n loading='lazy'\n class='utils-parseShortcode-shortcodes-__youtubeShortcode__youtubePlayer'\n type='text/html'\n src='//www.youtube.com/embed/qVvpLzO6ZMw'\n title='//www.youtube.com/embed/qVvpLzO6ZMw'\n allowfullscreen='true'\n style='border:0;'>\u003c/iframe>\n \u003c/span>\n \u003c/span>\u003c/p>\u003cp>\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"floatright"},"numeric":["floatright"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>Best idea yet, parents: We can set a good example, by putting our own electronics away — really away — at bedtime.\u003c/p>\n\u003cdiv class=\"fullattribution\">Copyright 2018 NPR. To see more, visit http://www.npr.org/.\u003cimg src=\"https://www.google-analytics.com/__utm.gif?utmac=UA-5828686-4&utmdt=Teens+Sleeping+Too+Much%2C+Or+Not+Enough%3F+Parents+Can+Help&utme=8(APIKey)9(MDAxOTAwOTE4MDEyMTkxMDAzNjczZDljZA004)\">\u003c/div>\n\n\u003c/div>\u003c/p>","attributes":{"named":{},"numeric":[]}}],"link":"/mindshift/52224/how-parents-can-help-improve-the-quality-of-a-teens-sleep","authors":["byline_mindshift_52224"],"categories":["mindshift_192","mindshift_194"],"tags":["mindshift_20784","mindshift_1040","mindshift_20865","mindshift_21116","mindshift_991","mindshift_990"],"featImg":"mindshift_52227","label":"mindshift"},"mindshift_51237":{"type":"posts","id":"mindshift_51237","meta":{"index":"posts_1591205157","site":"mindshift","id":"51237","score":null,"sort":[1526451386000]},"guestAuthors":[],"slug":"why-teens-should-understand-their-own-brains-and-why-their-teachers-should-too","title":"Why Teens Should Understand Their Own Brains (And Why Their Teachers Should, Too!)","publishDate":1526451386,"format":"standard","headTitle":"MindShift | KQED News","labelTerm":{"site":"mindshift"},"content":"\u003cp>A teenage brain is a fascinating, still-changing place. There's a lot going on: social awareness, risk-taking, peer pressure; all are heightened during this period.\u003c/p>\n\u003cp>Until relatively recently, it was thought that the brain was only actively developing during childhood, but in the last two decades, researchers have confirmed that the brain continues to develop during adolescence — a period of time that can stretch from the middle school years into early adulthood.\u003c/p>\n\u003cp>\"We were always under the assumption that the brain doesn't change very much after childhood,\" explains Sarah-Jayne Blakemore, a professor of cognitive neuroscience at University College London.\u003c/p>\n\u003cp>But that's simply not the case, she says, and educators — and teens themselves — can learn a lot from this.\u003c/p>\n\u003cp>Blakemore has a new book, \u003cem>Inventing Ourselves, The Secret Life of the Teenage Brain\u003c/em> — where she dives into the research and the science — and offers insights into how young adults are thinking, problem-solving and learning. Our conversation has been edited for length and clarity.\u003c/p>\n\u003chr>\n\u003ch3>Interview Highlights\u003c/h3>\n\u003cp>\u003cstrong>Understanding\u003c/strong> \u003cstrong>the teenage brain can be really useful in an educational context. What are some things you've learned that educators should know?\u003c/strong>\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>Sleep. The fact that the circadian rhythm matters. That the body clock changes at puberty. There's a kind of shift in the body clock by about two hours during the teenage years, meaning that teenagers feel sleepy a couple of hours later at night than adults. They, therefore, feel very tired in the morning, much more than they did as children or than they will feel as adults.\u003c/p>\n\u003cp>That has implications for school start times, because school starts very early in the morning. Schools normally start about 8:30 a.m. or earlier — and that, for a teenager, is arguably in the middle of their night. From a biological point of view, they should still be asleep.\u003c/p>\n\u003cp>Of course, this is really tricky because the whole of society revolves around young people being at school during the working day and parents are reluctant to leave their children at home while they go to work. So it's very difficult from a societal/policy point of view to implement this change. But a few schools are playing with start times and trying to monitor the results to see if later school start times improve educational outcomes and social-emotional outcomes.\u003c/p>\n\u003cp>\u003cstrong>You also suggest that teenagers themselves should be learning about the science happening in their brains. \u003c/strong>\u003c/p>\n\u003cp>I think that understanding the teen brain should be part of the education curriculum for teenagers. They should learn about their own brains and how they're changing because I think it's empowering for young people to know and understand more about why they might be feeling a certain way.\u003c/p>\n\u003cp>They should understand why they might be particularly self-conscious or susceptible to peer-influence, or more likely to take risks. The teenage years are a really important time in terms of vulnerability to mental illnesses. We know that most mental illnesses first appear during adolescence; at some point before the age of 24. It's important for teens to understand the biological reasons and the social reasons why that might be, in terms of trying to cope with different feelings and possibly mental health problems.\u003c/p>\n\u003cp>\u003cstrong>So brains are continuing to develop into the mid-20s. Does that mean that learning is easier during this period than adulthood? What's the relationship between development and plasticity?\u003c/strong>\u003c/p>\n\u003cp>So the brain is undergoing huge amounts of change in adolescence, both in terms of its structure — the composition, the amount of grey and white matter — and also in terms of how it functions: How it activates when you do different things.\u003c/p>\n\u003cp>Now the interesting thing about that is, what does it mean for brain plasticity and learning? And there's a general assumption based on a lot of research that this development that we see during the adolescent years, means that the brain is particularly plastic — at least in some brain regions.\u003c/p>\n\u003cp>The brain is particularly influenced by the environment during the teenage years and might be particularly amenable to learning certain skills. It's a sensitive period for social information, meaning that the brain is set up during adolescence to understand other people and to find out about other people's minds, their emotions. Brains at this time are good at understanding social hierarchies.\u003c/p>\n\u003cp>\u003cstrong>So peers and friends are really important during this time. \u003c/strong>\u003c/p>\n\u003cp>Friends take on an extra step in terms of their importance and the role they play in adolescents' lives. Adolescents do have an increased propensity to be influenced by their friends, particularly in areas like risk-taking. Things like smoking or drinking or experimenting with drugs, those are risks that they tend not to take when they're on their own. I think particularly the fear of being excluded by the peer group is a big driver of adolescent typical behavior.\u003c/p>\n\u003cp>\u003cstrong>Can schools use those social motivators to help students learn or to stop bullying, or increase awareness about health issues?\u003c/strong>\u003c/p>\n\u003cp>There's a model in public health. There's been research showing [that], if you educate the well-connected young people in the class about the negative effects of bullying and social exclusion and then you motivate them and incentivize them to run a kind of anti-bullying campaign, that leads to hugely reduced incidents of bullying and social exclusion. It also leads to changes in attitudes towards bullying and social exclusion across the whole year group over the following year.\u003c/p>\n\u003cp>That's exactly what young people care about. They care about what their friends think and the social norms. So trying to change attitudes and behaviors around people maybe around risk-taking or bullying should focus on judging. And teachers can use that model, too.\u003c/p>\n\u003cp>\u003cstrong>How does social media influence all this?\u003c/strong>\u003c/p>\n\u003cp>It really matters to teenagers to be included by their social group, by their friends, and so they're more likely to go along with what their friends think. Social media like Instagram or Snapchat or Facebook or whatever it might be, allows teenagers to exercise their desire to make social contact all the time. They never get away from it, even in the middle of the night\u003cem>.\u003c/em>\u003c/p>\n\u003cp>There's not very much research on how social media affects the developing brain, but one area that I'm pretty convinced by is the effect on sleep. A lot of young people who I work with, they will have their phones on all night. They won't turn them off. They won't put them on silent and they even respond to messages that come in throughout the night. That surely affects sleep and we all know that sleep is so critical for mental health and learning.\u003c/p>\n\u003cp>\u003cstrong>What's the next thing you want to investigate? \u003c/strong>\u003c/p>\n\u003cp>[ad floatright]\u003c/p>\n\u003cp>I'm really interested in individual differences. Everyone's brains during the teenage years develop slightly differently. And the question is, why? Why do some people's brains develop a little bit more quickly than other people's? Is it something to do with their genetics or their environment, or their socio-economic group or their culture? Maybe even things like their nutrition levels and how much exercise they do. \"How do all these environmental factors influence brain development?\" is a question that I'm really interested in, as are many other labs around the world.\u003c/p>\n\u003cdiv class=\"fullattribution\">Copyright 2018 NPR. To see more, visit http://www.npr.org/.\u003cimg src=\"https://www.google-analytics.com/__utm.gif?utmac=UA-5828686-4&utmdt=Why+Teens+Should+Understand+Their+Own+Brains+%28And+Why+Their+Teachers+Should%2C+Too%21%29&utme=8(APIKey)9(MDAxOTAwOTE4MDEyMTkxMDAzNjczZDljZA004)\">\u003c/div>\n\n","blocks":[],"excerpt":"Human brains are still developing throughout our teenage and early adult years. Knowing more about the way they work can teach us about how schools can work, too.","status":"publish","parent":0,"modified":1526451386,"stats":{"hasAudio":false,"hasVideo":false,"hasChartOrMap":false,"iframeSrcs":[],"hasGoogleForm":false,"hasGallery":false,"hasHearkenModule":false,"hasPolis":false,"paragraphCount":28,"wordCount":1261},"headData":{"title":"Why Teens Should Understand Their Own Brains (And Why Their Teachers Should, Too!) | KQED","description":"Human brains are still developing throughout our teenage and early adult years. Knowing more about the way they work can teach us about how schools can work, too.","ogTitle":"","ogDescription":"","ogImgId":"","twTitle":"","twDescription":"","twImgId":"","schema":{"@context":"http://schema.org","@type":"Article","headline":"Why Teens Should Understand Their Own Brains (And Why Their Teachers Should, Too!)","datePublished":"2018-05-16T06:16:26.000Z","dateModified":"2018-05-16T06:16:26.000Z","image":"https://cdn.kqed.org/wp-content/uploads/2020/02/KQED-OG-Image@1x.png"}},"disqusIdentifier":"51237 https://ww2.kqed.org/mindshift/?p=51237","disqusUrl":"https://ww2.kqed.org/mindshift/2018/05/15/why-teens-should-understand-their-own-brains-and-why-their-teachers-should-too/","disqusTitle":"Why Teens Should Understand Their Own Brains (And Why Their Teachers Should, Too!)","nprImageCredit":"LA Johnson","nprByline":"Elissa Nadworny","nprImageAgency":"NPR","nprStoryId":"609769519","nprApiLink":"http://api.npr.org/query?id=609769519&apiKey=MDAxOTAwOTE4MDEyMTkxMDAzNjczZDljZA004","nprHtmlLink":"https://www.npr.org/sections/ed/2018/05/15/609769519/why-teenagers-should-understand-their-own-brains-and-why-their-teachers-should-t?ft=nprml&f=609769519","nprRetrievedStory":"1","nprPubDate":"Tue, 15 May 2018 16:01:00 -0400","nprStoryDate":"Tue, 15 May 2018 06:00:27 -0400","nprLastModifiedDate":"Tue, 15 May 2018 16:01:37 -0400","path":"/mindshift/51237/why-teens-should-understand-their-own-brains-and-why-their-teachers-should-too","audioTrackLength":null,"parsedContent":[{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cp>A teenage brain is a fascinating, still-changing place. There's a lot going on: social awareness, risk-taking, peer pressure; all are heightened during this period.\u003c/p>\n\u003cp>Until relatively recently, it was thought that the brain was only actively developing during childhood, but in the last two decades, researchers have confirmed that the brain continues to develop during adolescence — a period of time that can stretch from the middle school years into early adulthood.\u003c/p>\n\u003cp>\"We were always under the assumption that the brain doesn't change very much after childhood,\" explains Sarah-Jayne Blakemore, a professor of cognitive neuroscience at University College London.\u003c/p>\n\u003cp>But that's simply not the case, she says, and educators — and teens themselves — can learn a lot from this.\u003c/p>\n\u003cp>Blakemore has a new book, \u003cem>Inventing Ourselves, The Secret Life of the Teenage Brain\u003c/em> — where she dives into the research and the science — and offers insights into how young adults are thinking, problem-solving and learning. Our conversation has been edited for length and clarity.\u003c/p>\n\u003chr>\n\u003ch3>Interview Highlights\u003c/h3>\n\u003cp>\u003cstrong>Understanding\u003c/strong> \u003cstrong>the teenage brain can be really useful in an educational context. What are some things you've learned that educators should know?\u003c/strong>\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"fullwidth"},"numeric":["fullwidth"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>Sleep. The fact that the circadian rhythm matters. That the body clock changes at puberty. There's a kind of shift in the body clock by about two hours during the teenage years, meaning that teenagers feel sleepy a couple of hours later at night than adults. They, therefore, feel very tired in the morning, much more than they did as children or than they will feel as adults.\u003c/p>\n\u003cp>That has implications for school start times, because school starts very early in the morning. Schools normally start about 8:30 a.m. or earlier — and that, for a teenager, is arguably in the middle of their night. From a biological point of view, they should still be asleep.\u003c/p>\n\u003cp>Of course, this is really tricky because the whole of society revolves around young people being at school during the working day and parents are reluctant to leave their children at home while they go to work. So it's very difficult from a societal/policy point of view to implement this change. But a few schools are playing with start times and trying to monitor the results to see if later school start times improve educational outcomes and social-emotional outcomes.\u003c/p>\n\u003cp>\u003cstrong>You also suggest that teenagers themselves should be learning about the science happening in their brains. \u003c/strong>\u003c/p>\n\u003cp>I think that understanding the teen brain should be part of the education curriculum for teenagers. They should learn about their own brains and how they're changing because I think it's empowering for young people to know and understand more about why they might be feeling a certain way.\u003c/p>\n\u003cp>They should understand why they might be particularly self-conscious or susceptible to peer-influence, or more likely to take risks. The teenage years are a really important time in terms of vulnerability to mental illnesses. We know that most mental illnesses first appear during adolescence; at some point before the age of 24. It's important for teens to understand the biological reasons and the social reasons why that might be, in terms of trying to cope with different feelings and possibly mental health problems.\u003c/p>\n\u003cp>\u003cstrong>So brains are continuing to develop into the mid-20s. Does that mean that learning is easier during this period than adulthood? What's the relationship between development and plasticity?\u003c/strong>\u003c/p>\n\u003cp>So the brain is undergoing huge amounts of change in adolescence, both in terms of its structure — the composition, the amount of grey and white matter — and also in terms of how it functions: How it activates when you do different things.\u003c/p>\n\u003cp>Now the interesting thing about that is, what does it mean for brain plasticity and learning? And there's a general assumption based on a lot of research that this development that we see during the adolescent years, means that the brain is particularly plastic — at least in some brain regions.\u003c/p>\n\u003cp>The brain is particularly influenced by the environment during the teenage years and might be particularly amenable to learning certain skills. It's a sensitive period for social information, meaning that the brain is set up during adolescence to understand other people and to find out about other people's minds, their emotions. Brains at this time are good at understanding social hierarchies.\u003c/p>\n\u003cp>\u003cstrong>So peers and friends are really important during this time. \u003c/strong>\u003c/p>\n\u003cp>Friends take on an extra step in terms of their importance and the role they play in adolescents' lives. Adolescents do have an increased propensity to be influenced by their friends, particularly in areas like risk-taking. Things like smoking or drinking or experimenting with drugs, those are risks that they tend not to take when they're on their own. I think particularly the fear of being excluded by the peer group is a big driver of adolescent typical behavior.\u003c/p>\n\u003cp>\u003cstrong>Can schools use those social motivators to help students learn or to stop bullying, or increase awareness about health issues?\u003c/strong>\u003c/p>\n\u003cp>There's a model in public health. There's been research showing [that], if you educate the well-connected young people in the class about the negative effects of bullying and social exclusion and then you motivate them and incentivize them to run a kind of anti-bullying campaign, that leads to hugely reduced incidents of bullying and social exclusion. It also leads to changes in attitudes towards bullying and social exclusion across the whole year group over the following year.\u003c/p>\n\u003cp>That's exactly what young people care about. They care about what their friends think and the social norms. So trying to change attitudes and behaviors around people maybe around risk-taking or bullying should focus on judging. And teachers can use that model, too.\u003c/p>\n\u003cp>\u003cstrong>How does social media influence all this?\u003c/strong>\u003c/p>\n\u003cp>It really matters to teenagers to be included by their social group, by their friends, and so they're more likely to go along with what their friends think. Social media like Instagram or Snapchat or Facebook or whatever it might be, allows teenagers to exercise their desire to make social contact all the time. They never get away from it, even in the middle of the night\u003cem>.\u003c/em>\u003c/p>\n\u003cp>There's not very much research on how social media affects the developing brain, but one area that I'm pretty convinced by is the effect on sleep. A lot of young people who I work with, they will have their phones on all night. They won't turn them off. They won't put them on silent and they even respond to messages that come in throughout the night. That surely affects sleep and we all know that sleep is so critical for mental health and learning.\u003c/p>\n\u003cp>\u003cstrong>What's the next thing you want to investigate? \u003c/strong>\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"floatright"},"numeric":["floatright"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>I'm really interested in individual differences. Everyone's brains during the teenage years develop slightly differently. And the question is, why? Why do some people's brains develop a little bit more quickly than other people's? Is it something to do with their genetics or their environment, or their socio-economic group or their culture? Maybe even things like their nutrition levels and how much exercise they do. \"How do all these environmental factors influence brain development?\" is a question that I'm really interested in, as are many other labs around the world.\u003c/p>\n\u003cdiv class=\"fullattribution\">Copyright 2018 NPR. To see more, visit http://www.npr.org/.\u003cimg src=\"https://www.google-analytics.com/__utm.gif?utmac=UA-5828686-4&utmdt=Why+Teens+Should+Understand+Their+Own+Brains+%28And+Why+Their+Teachers+Should%2C+Too%21%29&utme=8(APIKey)9(MDAxOTAwOTE4MDEyMTkxMDAzNjczZDljZA004)\">\u003c/div>\n\n\u003c/div>\u003c/p>","attributes":{"named":{},"numeric":[]}}],"link":"/mindshift/51237/why-teens-should-understand-their-own-brains-and-why-their-teachers-should-too","authors":["byline_mindshift_51237"],"categories":["mindshift_192"],"tags":["mindshift_21093","mindshift_20784","mindshift_1040","mindshift_990","mindshift_21159","mindshift_1038"],"featImg":"mindshift_51238","label":"mindshift"}},"programsReducer":{"possible":{"id":"possible","title":"Possible","info":"Possible is hosted by entrepreneur Reid Hoffman and writer Aria Finger. Together in Possible, Hoffman and Finger lead enlightening discussions about building a brighter collective future. 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Each episode also includes a short fiction story generated by advanced AI GPT-4, serving as a thought-provoking springboard to speculate how humanity could leverage technology for good.","airtime":"SUN 2pm","imageSrc":"https://cdn.kqed.org/wp-content/uploads/2024/04/Possible-Podcast-Tile-360x360-1.jpg","officialWebsiteLink":"https://www.possible.fm/","meta":{"site":"news","source":"Possible"},"link":"/radio/program/possible","subscribe":{"apple":"https://podcasts.apple.com/us/podcast/possible/id1677184070","spotify":"https://open.spotify.com/show/730YpdUSNlMyPQwNnyjp4k"}},"1a":{"id":"1a","title":"1A","info":"1A is home to the national conversation. 1A brings on great guests and frames the best debate in ways that make you think, share and engage.","airtime":"MON-THU 11pm-12am","imageSrc":"https://ww2.kqed.org/radio/wp-content/uploads/sites/50/2018/04/1a.jpg","officialWebsiteLink":"https://the1a.org/","meta":{"site":"news","source":"npr"},"link":"/radio/program/1a","subscribe":{"npr":"https://rpb3r.app.goo.gl/RBrW","apple":"https://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?s=143441&mt=2&id=1188724250&at=11l79Y&ct=nprdirectory","tuneIn":"https://tunein.com/radio/1A-p947376/","rss":"https://feeds.npr.org/510316/podcast.xml"}},"all-things-considered":{"id":"all-things-considered","title":"All Things Considered","info":"Every weekday, \u003cem>All Things Considered\u003c/em> hosts Robert Siegel, Audie Cornish, Ari Shapiro, and Kelly McEvers present the program's trademark mix of news, interviews, commentaries, reviews, and offbeat features. 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You can also visit the MindShift website for episodes and supplemental blog posts or tweet us \u003ca href=\"https://twitter.com/MindShiftKQED\">@MindShiftKQED\u003c/a> or visit us at \u003ca href=\"/mindshift\">MindShift.KQED.org\u003c/a>","imageSrc":"https://cdn.kqed.org/wp-content/uploads/2024/04/Mindshift-Podcast-Tile-703x703-1.jpg","imageAlt":"KQED MindShift: How We Will Learn","officialWebsiteLink":"/mindshift/","meta":{"site":"news","source":"kqed","order":"2"},"link":"/podcasts/mindshift","subscribe":{"apple":"https://podcasts.apple.com/us/podcast/mindshift-podcast/id1078765985","google":"https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkcy5tZWdhcGhvbmUuZm0vS1FJTkM1NzY0NjAwNDI5","npr":"https://www.npr.org/podcasts/464615685/mind-shift-podcast","stitcher":"https://www.stitcher.com/podcast/kqed/stories-teachers-share","spotify":"https://open.spotify.com/show/0MxSpNYZKNprFLCl7eEtyx"}},"morning-edition":{"id":"morning-edition","title":"Morning Edition","info":"\u003cem>Morning Edition\u003c/em> takes listeners around the country and the world with multi-faceted stories and commentaries every weekday. 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On Our Watch brings listeners into the rooms where officers are questioned and witnesses are interrogated to find out who this system is really protecting. 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