When parents practice good screen habits, it rubs off on the whole family
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The Importance of Sleep and Strategies For Sleeping Better
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drawn to it, this behavior pattern is more likely to be adopted by your kids. When you practice basic boundaries and good screen habits, this also rubs off on the whole family. Not only that, it signifies to your teen that your own sleep and well-being are a priority.\u003c/p>\n\u003cp>\u003cimg decoding=\"async\" loading=\"lazy\" class=\"wp-image-60810 size-thumbnail alignright\" src=\"https://ww2.kqed.org/app/uploads/sites/23/2022/12/gen-sleepless-160x242.png\" alt=\"\" width=\"160\" height=\"242\">Parents have room for improvement in this arena: the majority of parents say they sleep with a mobile device next to their bed, and about 1 in 4 say they wake up to check their phone in the night. If you ask children about their parents’ screen behaviors, many will express disdain for the phone and say their mom or dad is always on it, and it’s hard to get their attention. Half of adolescents say their parent or caregiver is distracted by their cell phone when they’re trying to have a conversation with them.\u003c/p>\n\u003cp>Most parents are aware that babies and little kids need our attention, but we don’t appreciate how much teenagers do, too. They pick up on signs of distraction, like when our eyes are glued to a screen, when it takes many attempts to get our attention, or when we pick up our phones in every down moment as if the device is more interesting than the moment in front of us. It’s a huge relief to kids when we watch and listen. It makes them feel seen, validated, and understood. This is not just something we save for a big moment of “Hey, Mom, I need to talk to you.” Rather, teens pick up on our nuanced distraction all the time. In addition, if you regularly talk, text, and type in designations on your phone while you’re driving, your teen won’t take you seriously when you tell him how dangerous distracted driving is.\u003c/p>\n\u003cp>The irony is that parents are much more likely to turn to their phone when a child is acting out or a teen is non-responsive or withdrawn, creating a further breakdown in communication when they need us most. In these difficult moments, it’s easier to retreat to our corners and not to deal with what’s going on under the surface. It makes perfect sense that our instinct is to distract ourselves from the reality of how hard these moments can feel, but as we grow the habit of escaping to our screens, we get rustier and rustier at effective communication with our kids. By not giving up and turning to your own devices, you are refusing to be influenced by a force, created by technology, that is carrying you further and further from your teen.\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>The antidote to this powerful pull of technology is two-fold. One, healthy screen habits, and two, the broader family elements that lead to greater well-being, connection, and sleep. We think of these elements like daily vitamin doses that keep everyone F-O-N-D of each other:\u003c/p>\n\u003cp>\u003cstrong>Family rituals:\u003c/strong> Teenagers grow more independent, but they continue to need the primary attachment to family. As kids get older, it’s important to protect the rituals of dinner together, movie night, Sunday morning hikes or throwing a baseball, bedtime routines, and so forth. Rituals are different from spontaneous times together, which are important too, because they are predictable and lead to a feeling of belonging and security. Too often we see families grow disconnected from each other while living under the same roof, and this is accentuated by electronic media. Research has found that kids who spent more time on non-screen activities, like in-person social interactions, sports or exercise, print media, and attending religious services, were less likely to have mental health issues. These real-world routines and rituals have clear benefits and help our kids grow a healthy sense of self, purpose, and connection to our family and community.\u003c/p>\n\u003cp>\u003cstrong>Open play:\u003c/strong> Play is an intrinsic human drive and it’s essential to the brain. \u003ca href=\"https://www.kqed.org/mindshift/60251/want-resilient-and-well-adjusted-kids-let-them-play\" target=\"_blank\" rel=\"noopener noreferrer\">Through play, kids learn to solve problems, stretch creativity, sustain attention, and feel joy, satisfaction, and accomplishment\u003c/a>. The trouble is that play (of the non-digital variety) can easily disappear as kids get older. Most people know that \u003ca href=\"https://www.kqed.org/mindshift/60248/the-complex-world-of-pre-k-play-young-kids-benefit-from-play-but-what-should-it-look-like\" target=\"_blank\" rel=\"noopener noreferrer\">little kids need to play\u003c/a>, but as they mature, \u003ca href=\"https://www.kqed.org/mindshift/60253/play-is-crucial-for-middle-schoolers-too\" target=\"_blank\" rel=\"noopener noreferrer\">we respect this need less and less\u003c/a>. Psychologist Stuart Brown has researched play for decades, finding many connections between play (at all ages) and our happiness and fulfillment as individuals, resilience, flexibility and connection to each other as social beings. And says, “Nothing lights up the brain like play,” says Brown. What constitutes play is that it’s done for enjoyment and exploration (not necessarily an organized sport). Building a model robot, finding random materials to make a hangout spot, climbing a hill and rolling down, or just riding bikes around the neighborhood are examples. “The opposite of play is not work,” says Brown. “It’s depression.” Play is a component of happiness and it leads our kids, teens, and us as adults to feel better regulated, connected, and healthier — it’s basically an antidepressant, and should be protected as kids get older. Play — especially outdoors — improves our sleep. What’s amazing is how natural the drive is to play, so promoting it does not have to be fancy at all. All you need is the opportunity for play: time and space away from screens. When kids are together, without screens, they play together instinctively (as they get older, they just need a little warm up time). Don’t worry about the complaints of being bored or the resistance to getting outside. With time, the drive to play takes over.\u003c/p>\n\u003cp>\u003cstrong>Nature:\u003c/strong> Being in nature has been found to lower levels of stress hormones (which also helps us sleep), increase cognitive abilities, and improve mood. One study found that gardening for thirty minutes significantly reduced stress chemicals, even more than reading for the same amount of time. Another found that walking in nature reduced activity in the part of the brain responsible for rumination (continuously thinking about something that bothers you). Sunlight early in the day stimulates the brain to become alert, increases mood-improving neurochemicals, and deepens our sleep in the forthcoming night.\u003c/p>\n\u003cp>\u003cstrong>Downtime:\u003c/strong> If every moment of your day is accounted for, there is no opportunity to become bored, have a new idea or a spontaneous experience that isn’t pre-scripted. Downtime is easily squeezed by busy family life, but we find it helps everyone feel better when there’s some downtime built into each week. It sounds counterintuitive to schedule downtime, but that’s what most families need to do, and it works well.\u003c/p>\n\u003cp>The combination of healthy screen habits and F-O-N-D family elements improves sleep by feeding family connection, fun, and meaning, as well as keeping us in control of our devices, so we can enjoy their benefits, and then put them away.\u003c/p>\n\u003cfigure id=\"attachment_60437\" class=\"wp-caption alignleft\" style=\"max-width: 160px\">\u003cimg decoding=\"async\" loading=\"lazy\" class=\"wp-image-60437 size-thumbnail\" src=\"https://ww2.kqed.org/app/uploads/sites/23/2022/11/Wright-Turgeon-author-photos-160x114.jpeg\" alt=\"\" width=\"160\" height=\"114\" srcset=\"https://ww2.kqed.org/app/uploads/sites/23/2022/11/Wright-Turgeon-author-photos-160x114.jpeg 160w, https://ww2.kqed.org/app/uploads/sites/23/2022/11/Wright-Turgeon-author-photos.jpeg 640w\" sizes=\"(max-width: 160px) 100vw, 160px\">\u003cfigcaption class=\"wp-caption-text\">\"Generation Sleepless\" authors Heather Turgeon and Julie Wright\u003c/figcaption>\u003c/figure>\n\u003cp>[ad floatright]\u003c/p>\n\u003cp>\u003cem>\u003ca href=\"https://www.thehappysleeper.com/\">Heather Turgeon and Julie Wright\u003c/a> are psychotherapists, sleep specialists and authors of the popular parenting books, \"The Happy Sleeper\" and \"Now Say This.\" Their work has appeared in The New York Times, The Wall Street Journal, The Atlantic, The Washington Post and on several NPR shows. Turgeon lives in Los Angeles and has a (well-rested) tween and teen. Wright is the creator of one of LA’s best known parenting programs, The Wright Mommy and Me. She lives in New York City and has a young adult son.\u003c/em>\u003c/p>\n\n","blocks":[],"excerpt":"Sleep therapists Heather Turgeon and Julie Wright offer strategies caregivers can use to shape family practices around phones, social media, and screen time.","status":"publish","parent":0,"modified":1678987452,"stats":{"hasAudio":false,"hasVideo":false,"hasChartOrMap":false,"iframeSrcs":[],"hasGoogleForm":false,"hasGallery":false,"hasHearkenModule":false,"hasPolis":false,"paragraphCount":14,"wordCount":1318},"headData":{"title":"When parents practice good screen habits, it rubs off on the whole family | KQED","description":"Sleep therapists Heather Turgeon and Julie Wright offer strategies caregivers can use to shape family practices around phones, social media, and screen time.","ogTitle":"","ogDescription":"","ogImgId":"","twTitle":"","twDescription":"","twImgId":"","schema":{"@context":"http://schema.org","@type":"Article","headline":"When parents practice good screen habits, it rubs off on the whole family","datePublished":"2023-03-15T01:50:43.000Z","dateModified":"2023-03-16T17:24:12.000Z","image":"https://cdn.kqed.org/wp-content/uploads/2020/02/KQED-OG-Image@1x.png"}},"excludeFromSiteSearch":"Include","articleAge":"0","path":"/mindshift/60436/when-parents-practice-good-screen-habits-it-rubs-off-on-the-whole-family","audioTrackLength":null,"parsedContent":[{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cp>\u003cem>Excerpted from “\u003ca href=\"https://www.penguinrandomhouse.com/books/647334/generation-sleepless-by-heather-turgeon-mft-and-julie-wright-mft-foreword-by-daniel-j-siegel/\" target=\"_blank\" rel=\"noopener noreferrer\">Generation Sleepless”\u003c/a> (Penguin, 2022) by Heather Turgeon and Julie Wright.\u003c/em>\u003c/p>\n\u003cp>Little kids and teenagers model their behaviors (often subconsciously) after their parents, so if your phone is an appendage and your attention is continually drawn to it, this behavior pattern is more likely to be adopted by your kids. When you practice basic boundaries and good screen habits, this also rubs off on the whole family. Not only that, it signifies to your teen that your own sleep and well-being are a priority.\u003c/p>\n\u003cp>\u003cimg decoding=\"async\" loading=\"lazy\" class=\"wp-image-60810 size-thumbnail alignright\" src=\"https://ww2.kqed.org/app/uploads/sites/23/2022/12/gen-sleepless-160x242.png\" alt=\"\" width=\"160\" height=\"242\">Parents have room for improvement in this arena: the majority of parents say they sleep with a mobile device next to their bed, and about 1 in 4 say they wake up to check their phone in the night. If you ask children about their parents’ screen behaviors, many will express disdain for the phone and say their mom or dad is always on it, and it’s hard to get their attention. Half of adolescents say their parent or caregiver is distracted by their cell phone when they’re trying to have a conversation with them.\u003c/p>\n\u003cp>Most parents are aware that babies and little kids need our attention, but we don’t appreciate how much teenagers do, too. They pick up on signs of distraction, like when our eyes are glued to a screen, when it takes many attempts to get our attention, or when we pick up our phones in every down moment as if the device is more interesting than the moment in front of us. It’s a huge relief to kids when we watch and listen. It makes them feel seen, validated, and understood. This is not just something we save for a big moment of “Hey, Mom, I need to talk to you.” Rather, teens pick up on our nuanced distraction all the time. In addition, if you regularly talk, text, and type in designations on your phone while you’re driving, your teen won’t take you seriously when you tell him how dangerous distracted driving is.\u003c/p>\n\u003cp>The irony is that parents are much more likely to turn to their phone when a child is acting out or a teen is non-responsive or withdrawn, creating a further breakdown in communication when they need us most. In these difficult moments, it’s easier to retreat to our corners and not to deal with what’s going on under the surface. It makes perfect sense that our instinct is to distract ourselves from the reality of how hard these moments can feel, but as we grow the habit of escaping to our screens, we get rustier and rustier at effective communication with our kids. By not giving up and turning to your own devices, you are refusing to be influenced by a force, created by technology, that is carrying you further and further from your teen.\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>The antidote to this powerful pull of technology is two-fold. One, healthy screen habits, and two, the broader family elements that lead to greater well-being, connection, and sleep. We think of these elements like daily vitamin doses that keep everyone F-O-N-D of each other:\u003c/p>\n\u003cp>\u003cstrong>Family rituals:\u003c/strong> Teenagers grow more independent, but they continue to need the primary attachment to family. As kids get older, it’s important to protect the rituals of dinner together, movie night, Sunday morning hikes or throwing a baseball, bedtime routines, and so forth. Rituals are different from spontaneous times together, which are important too, because they are predictable and lead to a feeling of belonging and security. Too often we see families grow disconnected from each other while living under the same roof, and this is accentuated by electronic media. Research has found that kids who spent more time on non-screen activities, like in-person social interactions, sports or exercise, print media, and attending religious services, were less likely to have mental health issues. These real-world routines and rituals have clear benefits and help our kids grow a healthy sense of self, purpose, and connection to our family and community.\u003c/p>\n\u003cp>\u003cstrong>Open play:\u003c/strong> Play is an intrinsic human drive and it’s essential to the brain. \u003ca href=\"https://www.kqed.org/mindshift/60251/want-resilient-and-well-adjusted-kids-let-them-play\" target=\"_blank\" rel=\"noopener noreferrer\">Through play, kids learn to solve problems, stretch creativity, sustain attention, and feel joy, satisfaction, and accomplishment\u003c/a>. The trouble is that play (of the non-digital variety) can easily disappear as kids get older. Most people know that \u003ca href=\"https://www.kqed.org/mindshift/60248/the-complex-world-of-pre-k-play-young-kids-benefit-from-play-but-what-should-it-look-like\" target=\"_blank\" rel=\"noopener noreferrer\">little kids need to play\u003c/a>, but as they mature, \u003ca href=\"https://www.kqed.org/mindshift/60253/play-is-crucial-for-middle-schoolers-too\" target=\"_blank\" rel=\"noopener noreferrer\">we respect this need less and less\u003c/a>. Psychologist Stuart Brown has researched play for decades, finding many connections between play (at all ages) and our happiness and fulfillment as individuals, resilience, flexibility and connection to each other as social beings. And says, “Nothing lights up the brain like play,” says Brown. What constitutes play is that it’s done for enjoyment and exploration (not necessarily an organized sport). Building a model robot, finding random materials to make a hangout spot, climbing a hill and rolling down, or just riding bikes around the neighborhood are examples. “The opposite of play is not work,” says Brown. “It’s depression.” Play is a component of happiness and it leads our kids, teens, and us as adults to feel better regulated, connected, and healthier — it’s basically an antidepressant, and should be protected as kids get older. Play — especially outdoors — improves our sleep. What’s amazing is how natural the drive is to play, so promoting it does not have to be fancy at all. All you need is the opportunity for play: time and space away from screens. When kids are together, without screens, they play together instinctively (as they get older, they just need a little warm up time). Don’t worry about the complaints of being bored or the resistance to getting outside. With time, the drive to play takes over.\u003c/p>\n\u003cp>\u003cstrong>Nature:\u003c/strong> Being in nature has been found to lower levels of stress hormones (which also helps us sleep), increase cognitive abilities, and improve mood. One study found that gardening for thirty minutes significantly reduced stress chemicals, even more than reading for the same amount of time. Another found that walking in nature reduced activity in the part of the brain responsible for rumination (continuously thinking about something that bothers you). Sunlight early in the day stimulates the brain to become alert, increases mood-improving neurochemicals, and deepens our sleep in the forthcoming night.\u003c/p>\n\u003cp>\u003cstrong>Downtime:\u003c/strong> If every moment of your day is accounted for, there is no opportunity to become bored, have a new idea or a spontaneous experience that isn’t pre-scripted. Downtime is easily squeezed by busy family life, but we find it helps everyone feel better when there’s some downtime built into each week. It sounds counterintuitive to schedule downtime, but that’s what most families need to do, and it works well.\u003c/p>\n\u003cp>The combination of healthy screen habits and F-O-N-D family elements improves sleep by feeding family connection, fun, and meaning, as well as keeping us in control of our devices, so we can enjoy their benefits, and then put them away.\u003c/p>\n\u003cfigure id=\"attachment_60437\" class=\"wp-caption alignleft\" style=\"max-width: 160px\">\u003cimg decoding=\"async\" loading=\"lazy\" class=\"wp-image-60437 size-thumbnail\" src=\"https://ww2.kqed.org/app/uploads/sites/23/2022/11/Wright-Turgeon-author-photos-160x114.jpeg\" alt=\"\" width=\"160\" height=\"114\" srcset=\"https://ww2.kqed.org/app/uploads/sites/23/2022/11/Wright-Turgeon-author-photos-160x114.jpeg 160w, https://ww2.kqed.org/app/uploads/sites/23/2022/11/Wright-Turgeon-author-photos.jpeg 640w\" sizes=\"(max-width: 160px) 100vw, 160px\">\u003cfigcaption class=\"wp-caption-text\">\"Generation Sleepless\" authors Heather Turgeon and Julie Wright\u003c/figcaption>\u003c/figure>\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>\u003cem>\u003ca href=\"https://www.thehappysleeper.com/\">Heather Turgeon and Julie Wright\u003c/a> are psychotherapists, sleep specialists and authors of the popular parenting books, \"The Happy Sleeper\" and \"Now Say This.\" Their work has appeared in The New York Times, The Wall Street Journal, The Atlantic, The Washington Post and on several NPR shows. Turgeon lives in Los Angeles and has a (well-rested) tween and teen. Wright is the creator of one of LA’s best known parenting programs, The Wright Mommy and Me. She lives in New York City and has a young adult son.\u003c/em>\u003c/p>\n\n\u003c/div>\u003c/p>","attributes":{"named":{},"numeric":[]}}],"link":"/mindshift/60436/when-parents-practice-good-screen-habits-it-rubs-off-on-the-whole-family","authors":["4354"],"categories":["mindshift_21445","mindshift_21491","mindshift_21385"],"tags":["mindshift_866","mindshift_21230","mindshift_20568","mindshift_21116","mindshift_498","mindshift_20816","mindshift_991","mindshift_21373","mindshift_166"],"featImg":"mindshift_60440","label":"mindshift"},"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_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_49468":{"type":"posts","id":"mindshift_49468","meta":{"index":"posts_1591205157","site":"mindshift","id":"49468","score":null,"sort":[1508212738000]},"guestAuthors":[],"slug":"the-importance-of-sleep-and-strategies-for-sleeping-better","title":"The Importance of Sleep and Strategies For Sleeping Better","publishDate":1508212738,"format":"standard","headTitle":"MindShift | KQED News","labelTerm":{"site":"mindshift"},"content":"\u003cp>The National Sleep Foundation recommends \u003ca href=\"https://sleepfoundation.org/press-release/national-sleep-foundation-recommends-new-sleep-times\">an average of eight hours\u003c/a> of sleep per night for adults, but sleep scientist Matthew Walker says that too many people are falling short of the mark.\u003c/p>\n\u003cp>\"Human beings are the only species that deliberately deprive themselves of sleep for no apparent gain,\" Walker says. \"Many people walk through their lives in an underslept state, not realizing it.\"\u003c/p>\n\u003cp>Walker is the director of the Center for Human Sleep Science at the University of California, Berkeley. He points out that lack of sleep — defined as six hours or fewer — can have serious consequences. Sleep deficiency is associated with problems in concentration, memory and the immune system, and may even shorten life span.\u003c/p>\n\u003cp>\"Every disease that is killing us in developed nations has causal and significant links to a lack of sleep,\" he says. \"So that classic maxim that you may [have] heard that you can sleep when you're dead, it's actually mortally unwise advice from a very serious standpoint.\"\u003c/p>\n\u003cp>Walker discusses the importance of sleep — and offers strategies for getting the recommended eight hours — in his new book, \u003cem>Why We Sleep.\u003c/em>\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>\u003ca href=\"http://www.npr.org/sections/health-shots/2017/10/16/558058812/sleep-scientist-warns-against-walking-through-life-in-an-underslept-state\">\u003cstrong>Interview Highlights\u003c/strong>\u003c/a>\u003c/p>\n\u003cp>\u003cstrong>On what you should do if you can't sleep\u003c/strong>\u003c/p>\n\u003cp>You should not actually stay in bed for very long awake, because your brain is this remarkably associative device and it quickly learns that the bed is about being awake. So you should go to another room — a room that's dim. Just read a book — no screens, no phones — and only when you're sleepy return to the bed. And that way your brain relearns the association with your bedroom being about sleep rather than wakefulness. ...\u003c/p>\n\u003cp>\u003ca href=\"http://www.npr.org/books/titles/558061359/why-we-sleep-unlocking-the-power-of-sleep-and-dreams\">\u003cimg class=\"alignright wp-image-49472\" src=\"https://ww2.kqed.org/mindshift/wp-content/uploads/sites/23/2017/10/Walker.jpg\" alt=\"\" width=\"250\" height=\"377\" srcset=\"https://ww2.kqed.org/app/uploads/sites/23/2017/10/Walker.jpg 300w, https://ww2.kqed.org/app/uploads/sites/23/2017/10/Walker-160x242.jpg 160w, https://ww2.kqed.org/app/uploads/sites/23/2017/10/Walker-240x362.jpg 240w\" sizes=\"(max-width: 250px) 100vw, 250px\">\u003c/a>Another thing that people can do if you don't want to get up and go to a different room is actually try meditating. ... Being quite a stoic, hard-nosed scientist, I actually didn't really believe the data [about meditation as a sleep aid], even though the data is very strong. And I started doing it myself, particularly when I was traveling with jet lag, and I found it to be very effective. ...\u003c/p>\n\u003cp>It just quiets the mind and it dampens down what we call the \"fight or flight\" branch of the nervous system, which is one of the key features of insomnia. And that can really have some efficacious benefits too. So that's another solution if people would choose not to go to a different room.\u003c/p>\n\u003cp>\u003cstrong>On whether you can make up for a sleep deficit by sleeping longer another day\u003c/strong>\u003c/p>\n\u003cp>You're trying to sleep off a debt that you've lumbered your brain and body with during the week, and wouldn't it be lovely if sleep worked like that? Sadly it doesn't. Sleep is not like the bank, so you can't accumulate a debt and then try and pay it off at a later point in time. And the reason is this: We know that if I were to deprive you of sleep for an entire night — take away eight hours — and then in the subsequent night I give you all of the sleep that you want, however much you wish to consume, you never get back all that you lost. You will sleep longer, but you will never achieve that full eight-hour repayment, as it were. So the brain has no capacity to get back that lost sleep that you've been lumbering it with during the week in terms of a debt.\u003c/p>\n\u003cp>\u003cstrong>On letting teenagers sleep on weekends\u003c/strong>\u003c/p>\n\u003cp>Parents will often pull the covers off their teenager [on] weekends and say, \"It's daylight out! It's noon! You're wasting the day!\" And that's wrong for two reasons. ... It's not their fault; it's their biology that wants them to be asleep at that time. But it's more than that, because it also turns out that they are trying to sleep off a debt that we have actually saddled them with by way of this incessant model of early school start times. We have to abandon that attitude and we also have to change the educational practice as well.\u003c/p>\n\u003cp>\u003cstrong>On how the quantity and quality of sleep decreases with age \u003c/strong>\u003c/p>\n\u003cp>The amount of sleep — the total amount of sleep that you get — starts to decrease the older that we get. I think one of the myths out there is that we simply need less sleep as we age, and that's not true, in fact. We need just as much sleep in our 60s, 70s [and] 80s, as we do when we're in our 40s. It's simply that the brain is not capable of generating that sleep, which it still needs, and the body still needs. So, total amount of sleep actually decreases.\u003c/p>\n\u003cp>We also know that the continuity of sleep also starts to fall apart. Sleep becomes much more fragmented. There are many more awakenings throughout the night — pain, bathroom trips, etc. But we also know that it's not the quantity of sleep that changes with aging, it's also the quality of sleep.\u003c/p>\n\u003cp>It seems to be particularly the deepest stage of sleep — something that we call non-rapid-eye-movement sleep, or non-REM sleep, the very deepest stages of non-REM sleep — those are selectively eroded by the aging process. By the time you're in your 50s, you've perhaps lost almost 40 to 50 percent of that deep sleep you were having, for example, when you were a teenager. By age 70, you may have lost almost 90 percent of that deep sleep.\u003c/p>\n\u003cp>\u003cstrong>On using sleeping pills, like \u003c/strong>\u003ca href=\"http://www.npr.org/tags/169044285/ambien\">\u003cstrong>Ambien\u003c/strong>\u003c/a>\u003cstrong>, to sleep \u003c/strong>\u003c/p>\n\u003cp>Unfortunately the current set or classes of sleeping pills that we have do not produce naturalistic sleep. So they are all a broad set of chemicals that we call the sedative hypnotics, and sedation is not sleep, it's very different. It doesn't give you the restorative natural benefits of sleep. ... If you look at the electrical signature of sleep that you have when you're taking those medications, it's not the same as a normal night of sleep.\u003c/p>\n\u003cp>\u003cstrong>On how caffeine affects sleep \u003c/strong>\u003c/p>\n\u003cp>First, and most obvious for some people, is that it stops you falling asleep. Some people, however, say, \"I can have a cup of coffee after dinner and I fall asleep just fine, so I'm not one of those people that is sensitive to caffeine.\" And that's quite dangerous, because we also know that even if you can fall asleep, the depth of the sleep that you have when caffeine is swilling around within the brain is not going to be as deep anymore.\u003c/p>\n\u003cp>So people may wake up the next morning, they'll feel unrefreshed. They'll start to reach for the coffeepot earlier. They'll drink more caffeine, never having realized that it was the cup of coffee last night that has left you feeling underslept, because they didn't wake up during the night, they didn't have problems falling asleep, but caffeine can still have that deleterious impact.\u003c/p>\n\u003cp>\u003cstrong>On alcohol's effect on sleep \u003c/strong>\u003c/p>\n\u003cp>Alcohol ... is a sedative drug, and what you're doing there is simply knocking yourself out. You are removing consciousness quickly from the brain by way of having alcohol, but you're not putting yourself into naturalistic sleep. The other issue is that alcohol will fragment your sleep — it will litter it and punctuate it with many more awakenings throughout the night, so short ... that you tend not to remember them. So, once again, you're not quite aware of how bad your sleep was when you had alcohol in the system. The final aspect of alcohol is that it is very good at blocking your REM sleep, or your dream sleep, which is critical for aspects of mental health within the brain and emotional restitution too. So alcohol [is a] very misunderstood drug when it comes to sleep — not helpful.\u003c/p>\n\u003cp>[ad floatright]\u003c/p>\n\u003cp>\u003cem>Heidi Saman and Thea Chaloner produced and edited the audio of this interview. Bridget Bentz and Molly Seavy-Nesper adapted it for the Web.\u003c/em>\u003c/p>\n\u003cdiv class=\"fullattribution\">Copyright 2017 Fresh Air. To see more, visit \u003ca href=\"http://www.npr.org/programs/fresh-air/\">Fresh Air\u003c/a>.\u003cimg src=\"https://www.google-analytics.com/__utm.gif?utmac=UA-5828686-4&utmdt=Sleep+Scientist+Warns+Against+Walking+Through+Life+%27In+An+Underslept+State%27&utme=8(APIKey)9(MDAxOTAwOTE4MDEyMTkxMDAzNjczZDljZA004)\">\u003c/div>\n\n","blocks":[],"excerpt":"\"Human beings are the only species that deliberately deprive themselves of sleep for no apparent gain,\" says sleep scientist Matthew Walker. His new book is \u003cem>Why We Sleep. \u003c/em>","status":"publish","parent":0,"modified":1508212738,"stats":{"hasAudio":false,"hasVideo":false,"hasChartOrMap":false,"iframeSrcs":[],"hasGoogleForm":false,"hasGallery":false,"hasHearkenModule":false,"hasPolis":false,"paragraphCount":28,"wordCount":1382},"headData":{"title":"The Importance of Sleep and Strategies For Sleeping Better | KQED","description":""Human beings are the only species that deliberately deprive themselves of sleep for no apparent gain," says sleep scientist Matthew Walker. His new book is Why We Sleep. ","ogTitle":"","ogDescription":"","ogImgId":"","twTitle":"","twDescription":"","twImgId":"","schema":{"@context":"http://schema.org","@type":"Article","headline":"The Importance of Sleep and Strategies For Sleeping Better","datePublished":"2017-10-17T03:58:58.000Z","dateModified":"2017-10-17T03:58:58.000Z","image":"https://cdn.kqed.org/wp-content/uploads/2020/02/KQED-OG-Image@1x.png"}},"disqusIdentifier":"49468 https://ww2.kqed.org/mindshift/?p=49468","disqusUrl":"https://ww2.kqed.org/mindshift/2017/10/16/the-importance-of-sleep-and-strategies-for-sleeping-better/","disqusTitle":"The Importance of Sleep and Strategies For Sleeping Better","nprImageCredit":"MCKIBILLO","nprByline":"Terry Gross","nprImageAgency":"Getty Images/Imagezoo","nprStoryId":"558058812","nprApiLink":"http://api.npr.org/query?id=558058812&apiKey=MDAxOTAwOTE4MDEyMTkxMDAzNjczZDljZA004","nprHtmlLink":"http://www.npr.org/sections/health-shots/2017/10/16/558058812/sleep-scientist-warns-against-walking-through-life-in-an-underslept-state?ft=nprml&f=558058812","nprRetrievedStory":"1","nprPubDate":"Mon, 16 Oct 2017 16:45:00 -0400","nprStoryDate":"Mon, 16 Oct 2017 15:04:00 -0400","nprLastModifiedDate":"Mon, 16 Oct 2017 16:51:30 -0400","nprAudio":"https://ondemand.npr.org/anon.npr-mp3/npr/fa/2017/10/20171016_fa_01.mp3?orgId=427869011&topicId=1128&d=2300&p=13&story=558058812&t=progseg&e=558089339&seg=1&ft=nprml&f=558058812","nprAudioM3u":"http://api.npr.org/m3u/1558127369-f03a0c.m3u?orgId=427869011&topicId=1128&d=2300&p=13&story=558058812&t=progseg&e=558089339&seg=1&ft=nprml&f=558058812","path":"/mindshift/49468/the-importance-of-sleep-and-strategies-for-sleeping-better","audioUrl":"https://ondemand.npr.org/anon.npr-mp3/npr/fa/2017/10/20171016_fa_01.mp3?orgId=427869011&topicId=1128&d=2300&p=13&story=558058812&t=progseg&e=558089339&seg=1&ft=nprml&f=558058812","audioTrackLength":null,"parsedContent":[{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cp>The National Sleep Foundation recommends \u003ca href=\"https://sleepfoundation.org/press-release/national-sleep-foundation-recommends-new-sleep-times\">an average of eight hours\u003c/a> of sleep per night for adults, but sleep scientist Matthew Walker says that too many people are falling short of the mark.\u003c/p>\n\u003cp>\"Human beings are the only species that deliberately deprive themselves of sleep for no apparent gain,\" Walker says. \"Many people walk through their lives in an underslept state, not realizing it.\"\u003c/p>\n\u003cp>Walker is the director of the Center for Human Sleep Science at the University of California, Berkeley. He points out that lack of sleep — defined as six hours or fewer — can have serious consequences. Sleep deficiency is associated with problems in concentration, memory and the immune system, and may even shorten life span.\u003c/p>\n\u003cp>\"Every disease that is killing us in developed nations has causal and significant links to a lack of sleep,\" he says. \"So that classic maxim that you may [have] heard that you can sleep when you're dead, it's actually mortally unwise advice from a very serious standpoint.\"\u003c/p>\n\u003cp>Walker discusses the importance of sleep — and offers strategies for getting the recommended eight hours — in his new book, \u003cem>Why We Sleep.\u003c/em>\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>\u003ca href=\"http://www.npr.org/sections/health-shots/2017/10/16/558058812/sleep-scientist-warns-against-walking-through-life-in-an-underslept-state\">\u003cstrong>Interview Highlights\u003c/strong>\u003c/a>\u003c/p>\n\u003cp>\u003cstrong>On what you should do if you can't sleep\u003c/strong>\u003c/p>\n\u003cp>You should not actually stay in bed for very long awake, because your brain is this remarkably associative device and it quickly learns that the bed is about being awake. So you should go to another room — a room that's dim. Just read a book — no screens, no phones — and only when you're sleepy return to the bed. And that way your brain relearns the association with your bedroom being about sleep rather than wakefulness. ...\u003c/p>\n\u003cp>\u003ca href=\"http://www.npr.org/books/titles/558061359/why-we-sleep-unlocking-the-power-of-sleep-and-dreams\">\u003cimg class=\"alignright wp-image-49472\" src=\"https://ww2.kqed.org/mindshift/wp-content/uploads/sites/23/2017/10/Walker.jpg\" alt=\"\" width=\"250\" height=\"377\" srcset=\"https://ww2.kqed.org/app/uploads/sites/23/2017/10/Walker.jpg 300w, https://ww2.kqed.org/app/uploads/sites/23/2017/10/Walker-160x242.jpg 160w, https://ww2.kqed.org/app/uploads/sites/23/2017/10/Walker-240x362.jpg 240w\" sizes=\"(max-width: 250px) 100vw, 250px\">\u003c/a>Another thing that people can do if you don't want to get up and go to a different room is actually try meditating. ... Being quite a stoic, hard-nosed scientist, I actually didn't really believe the data [about meditation as a sleep aid], even though the data is very strong. And I started doing it myself, particularly when I was traveling with jet lag, and I found it to be very effective. ...\u003c/p>\n\u003cp>It just quiets the mind and it dampens down what we call the \"fight or flight\" branch of the nervous system, which is one of the key features of insomnia. And that can really have some efficacious benefits too. So that's another solution if people would choose not to go to a different room.\u003c/p>\n\u003cp>\u003cstrong>On whether you can make up for a sleep deficit by sleeping longer another day\u003c/strong>\u003c/p>\n\u003cp>You're trying to sleep off a debt that you've lumbered your brain and body with during the week, and wouldn't it be lovely if sleep worked like that? Sadly it doesn't. Sleep is not like the bank, so you can't accumulate a debt and then try and pay it off at a later point in time. And the reason is this: We know that if I were to deprive you of sleep for an entire night — take away eight hours — and then in the subsequent night I give you all of the sleep that you want, however much you wish to consume, you never get back all that you lost. You will sleep longer, but you will never achieve that full eight-hour repayment, as it were. So the brain has no capacity to get back that lost sleep that you've been lumbering it with during the week in terms of a debt.\u003c/p>\n\u003cp>\u003cstrong>On letting teenagers sleep on weekends\u003c/strong>\u003c/p>\n\u003cp>Parents will often pull the covers off their teenager [on] weekends and say, \"It's daylight out! It's noon! You're wasting the day!\" And that's wrong for two reasons. ... It's not their fault; it's their biology that wants them to be asleep at that time. But it's more than that, because it also turns out that they are trying to sleep off a debt that we have actually saddled them with by way of this incessant model of early school start times. We have to abandon that attitude and we also have to change the educational practice as well.\u003c/p>\n\u003cp>\u003cstrong>On how the quantity and quality of sleep decreases with age \u003c/strong>\u003c/p>\n\u003cp>The amount of sleep — the total amount of sleep that you get — starts to decrease the older that we get. I think one of the myths out there is that we simply need less sleep as we age, and that's not true, in fact. We need just as much sleep in our 60s, 70s [and] 80s, as we do when we're in our 40s. It's simply that the brain is not capable of generating that sleep, which it still needs, and the body still needs. So, total amount of sleep actually decreases.\u003c/p>\n\u003cp>We also know that the continuity of sleep also starts to fall apart. Sleep becomes much more fragmented. There are many more awakenings throughout the night — pain, bathroom trips, etc. But we also know that it's not the quantity of sleep that changes with aging, it's also the quality of sleep.\u003c/p>\n\u003cp>It seems to be particularly the deepest stage of sleep — something that we call non-rapid-eye-movement sleep, or non-REM sleep, the very deepest stages of non-REM sleep — those are selectively eroded by the aging process. By the time you're in your 50s, you've perhaps lost almost 40 to 50 percent of that deep sleep you were having, for example, when you were a teenager. By age 70, you may have lost almost 90 percent of that deep sleep.\u003c/p>\n\u003cp>\u003cstrong>On using sleeping pills, like \u003c/strong>\u003ca href=\"http://www.npr.org/tags/169044285/ambien\">\u003cstrong>Ambien\u003c/strong>\u003c/a>\u003cstrong>, to sleep \u003c/strong>\u003c/p>\n\u003cp>Unfortunately the current set or classes of sleeping pills that we have do not produce naturalistic sleep. So they are all a broad set of chemicals that we call the sedative hypnotics, and sedation is not sleep, it's very different. It doesn't give you the restorative natural benefits of sleep. ... If you look at the electrical signature of sleep that you have when you're taking those medications, it's not the same as a normal night of sleep.\u003c/p>\n\u003cp>\u003cstrong>On how caffeine affects sleep \u003c/strong>\u003c/p>\n\u003cp>First, and most obvious for some people, is that it stops you falling asleep. Some people, however, say, \"I can have a cup of coffee after dinner and I fall asleep just fine, so I'm not one of those people that is sensitive to caffeine.\" And that's quite dangerous, because we also know that even if you can fall asleep, the depth of the sleep that you have when caffeine is swilling around within the brain is not going to be as deep anymore.\u003c/p>\n\u003cp>So people may wake up the next morning, they'll feel unrefreshed. They'll start to reach for the coffeepot earlier. They'll drink more caffeine, never having realized that it was the cup of coffee last night that has left you feeling underslept, because they didn't wake up during the night, they didn't have problems falling asleep, but caffeine can still have that deleterious impact.\u003c/p>\n\u003cp>\u003cstrong>On alcohol's effect on sleep \u003c/strong>\u003c/p>\n\u003cp>Alcohol ... is a sedative drug, and what you're doing there is simply knocking yourself out. You are removing consciousness quickly from the brain by way of having alcohol, but you're not putting yourself into naturalistic sleep. The other issue is that alcohol will fragment your sleep — it will litter it and punctuate it with many more awakenings throughout the night, so short ... that you tend not to remember them. So, once again, you're not quite aware of how bad your sleep was when you had alcohol in the system. The final aspect of alcohol is that it is very good at blocking your REM sleep, or your dream sleep, which is critical for aspects of mental health within the brain and emotional restitution too. So alcohol [is a] very misunderstood drug when it comes to sleep — not helpful.\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>\u003cem>Heidi Saman and Thea Chaloner produced and edited the audio of this interview. Bridget Bentz and Molly Seavy-Nesper adapted it for the Web.\u003c/em>\u003c/p>\n\u003cdiv class=\"fullattribution\">Copyright 2017 Fresh Air. To see more, visit \u003ca href=\"http://www.npr.org/programs/fresh-air/\">Fresh Air\u003c/a>.\u003cimg src=\"https://www.google-analytics.com/__utm.gif?utmac=UA-5828686-4&utmdt=Sleep+Scientist+Warns+Against+Walking+Through+Life+%27In+An+Underslept+State%27&utme=8(APIKey)9(MDAxOTAwOTE4MDEyMTkxMDAzNjczZDljZA004)\">\u003c/div>\n\n\u003c/div>\u003c/p>","attributes":{"named":{},"numeric":[]}}],"link":"/mindshift/49468/the-importance-of-sleep-and-strategies-for-sleeping-better","authors":["byline_mindshift_49468"],"categories":["mindshift_192","mindshift_20874"],"tags":["mindshift_767","mindshift_20784","mindshift_1040","mindshift_991","mindshift_990","mindshift_1038"],"featImg":"mindshift_49471","label":"mindshift"},"mindshift_46898":{"type":"posts","id":"mindshift_46898","meta":{"index":"posts_1591205157","site":"mindshift","id":"46898","score":null,"sort":[1478207031000]},"guestAuthors":[],"slug":"why-late-nights-lead-to-crankier-more-emotional-teens","title":"Why Late Nights Lead to Crankier, More Emotional Teens","publishDate":1478207031,"format":"standard","headTitle":"MindShift | KQED News","labelTerm":{"site":"mindshift"},"content":"\u003cp>It's hard for Zachary Lane to wake up in time for school every day.\u003c/p>\n\u003cp>\"I have four alarms set and it still takes me a long time to wake me up,\" says Lane, a 17-year-old high school junior in Zionsville, Ind.\u003c/p>\n\u003cp>He says he regularly gets detention for being tardy. \"I get to school and I'm talked to like I'm attempting to skip school — like I'm attempting to be truant,\" he says. \"I feel terrible. It's awful.\"\u003c/p>\n\u003cp>And when Lane does make it to class on time, he has a hard time focusing.\u003c/p>\n\u003cp>\"I feel kind of like lagging behind myself,\" he says. \"I don't feel totally there.\"\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>To try to better understand kids like Lane, researchers surveyed 2,017 students in 19 schools in Fairfax County, Va., about a variety of factors related to sleep. They were in seventh to 12th grades.\u003c/p>\n\u003cp>The researchers wanted to know more about the associations between the amount of sleep students get, how sleepy they are in the daytime and a brain function known as self-regulation — the ability to control emotions, cognitive functions and behavior.\u003c/p>\n\u003cp>Night owls tend to have the hardest time with self-regulation, the researchers found. These students have more memory problems, are more impulsive, and get irritated and frustrated more easily.\u003c/p>\n\u003cp>The \u003ca href=\"http://dx.doi.org/10.1542/peds.2016-1406\">study\u003c/a>, led by \u003ca href=\"http://www.childrenshospital.org/doctors/judith-owens\">Dr. Judith Owens\u003c/a> and colleagues, appears Thursday in the journal \u003cem>Pediatrics. \u003c/em>Owens is director of sleep medicine at Boston's Children's Hospital.\u003c/p>\n\u003cp>Answers to one set of questions in the online survey allowed researchers to determine a student's so-called chronotype, a measure of when a person's biological clock makes them naturally inclined to sleep. It uses a scale that ranks someone's \"morningness\" or \"eveningness.\"\u003c/p>\n\u003cp>\"It's a preference toward either being a relative morning lark — in other words: You like to go to bed earlier and get up earlier,\" Owen says. \"Or, you're more on the night owl spectrum: Your biological preference is to go to bed later and get up later.\"\u003c/p>\n\u003cp>The researchers discovered that students who regularly go to bed late tend to be both sleepier during the day and have more trouble with self-regulation, regardless of how much sleep they actually report getting.\u003c/p>\n\u003cp>\"The take-home message here is that it's not just how much you sleep, it's when you sleep,\" she says. Because teens tend to be night owls, Owens thinks schools should start classes later.\u003c/p>\n\u003cp>\"Getting these kids enough sleep and appropriately timed sleep is necessary for optimal self-regulation,\" she says. \"If you don't have enough and appropriately timed sleep, then you're going to compromise your ability to have these kinds of skills.\"\u003c/p>\n\u003cp>Early school start times force students to start classes when \"their brain is asleep, essentially, or it wants to be asleep,\" says \u003ca href=\"https://www.dukehealth.org/find-doctors-physicians/sujay-kansagra-md\">Dr. Sujay Kansagra\u003c/a>, who studies sleep at Duke University.\u003c/p>\n\u003cp>\"Starting schools late helps cater to where adolescents would function at their best,\" says Kansagra, who wrote a \u003ca href=\"http://dx.doi.org/10.1542/peds.2016-3157\">commentary\u003c/a> accompanying the study.\u003c/p>\n\u003cp>\u003c/p>\n\u003cp>More schools are \u003ca href=\"http://www.npr.org/sections/ed/2015/08/08/430354779/high-schoolers-and-snooze-buttons-a-public-health-crisis\">starting later\u003c/a>, or are considering following the \u003ca href=\"http://www.npr.org/sections/health-shots/2014/08/25/343125751/pediatricians-say-school-should-start-later-for-teens-health\">recommendations \u003c/a>by the American Academy of Pediatrics. But \u003ca href=\"http://www.npr.org/sections/health-shots/2015/08/06/429933655/states-havent-embraced-later-school-start-times-for-teens\">most \u003c/a>schools still require kids to show up for class when their brains would rather be snoozing, according to previous studies.\u003c/p>\n\u003cdiv class=\"fullattribution\">Copyright 2016 NPR. To see more, visit http://www.npr.org/.\u003cimg src=\"http://www.google-analytics.com/__utm.gif?utmac=UA-5828686-4&utmdt=Teen+Night+Owls+Struggle+To+Learn+And+Control+Emotions+At+School&utme=8(APIKey)9(MDAxOTAwOTE4MDEyMTkxMDAzNjczZDljZA004)\">\u003c/div>\n\n","blocks":[],"excerpt":"Findings provide new evidence pushing back school start times, to let adolescents sleep and wake up when it's more natural, researchers say. It's going to bed late that creates problems.","status":"publish","parent":0,"modified":1478207393,"stats":{"hasAudio":false,"hasVideo":false,"hasChartOrMap":false,"iframeSrcs":[],"hasGoogleForm":false,"hasGallery":false,"hasHearkenModule":false,"hasPolis":false,"paragraphCount":19,"wordCount":563},"headData":{"title":"Why Late Nights Lead to Crankier, More Emotional Teens | KQED","description":"Findings provide new evidence pushing back school start times, to let adolescents sleep and wake up when it's more natural, researchers say. It's going to bed late that creates problems.","ogTitle":"","ogDescription":"","ogImgId":"","twTitle":"","twDescription":"","twImgId":"","schema":{"@context":"http://schema.org","@type":"Article","headline":"Why Late Nights Lead to Crankier, More Emotional Teens","datePublished":"2016-11-03T21:03:51.000Z","dateModified":"2016-11-03T21:09:53.000Z","image":"https://cdn.kqed.org/wp-content/uploads/2020/02/KQED-OG-Image@1x.png"}},"disqusIdentifier":"46898 http://ww2.kqed.org/mindshift/?p=46898","disqusUrl":"https://ww2.kqed.org/mindshift/2016/11/03/why-late-nights-lead-to-crankier-more-emotional-teens/","disqusTitle":"Why Late Nights Lead to Crankier, More Emotional Teens","nprImageCredit":"Gary Waters","nprByline":"Rob Stein","nprImageAgency":"Ikon Images/Getty Images","nprStoryId":"500116098","nprApiLink":"http://api.npr.org/query?id=500116098&apiKey=MDAxOTAwOTE4MDEyMTkxMDAzNjczZDljZA004","nprHtmlLink":"http://www.npr.org/sections/health-shots/2016/11/03/500116098/teen-night-owls-struggle-to-learn-and-control-emotions-at-school?ft=nprml&f=500116098","nprRetrievedStory":"1","nprPubDate":"Thu, 03 Nov 2016 09:13:00 -0400","nprStoryDate":"Thu, 03 Nov 2016 00:02:00 -0400","nprLastModifiedDate":"Thu, 03 Nov 2016 16:04:41 -0400","nprAudio":"https://ondemand.npr.org/anon.npr-mp3/npr/me/2016/11/20161103_me_teen_night_owls_struggle_to_learn_and_control_emotions_at_school.mp3?orgId=1&topicId=1128&d=173&p=3&story=500116098&t=progseg&e=500479835&seg=11&ft=nprml&f=500116098","nprAudioM3u":"http://api.npr.org/m3u/1500480152-9fabd7.m3u?orgId=1&topicId=1128&d=173&p=3&story=500116098&t=progseg&e=500479835&seg=11&ft=nprml&f=500116098","path":"/mindshift/46898/why-late-nights-lead-to-crankier-more-emotional-teens","audioUrl":"https://ondemand.npr.org/anon.npr-mp3/npr/me/2016/11/20161103_me_teen_night_owls_struggle_to_learn_and_control_emotions_at_school.mp3?orgId=1&topicId=1128&d=173&p=3&story=500116098&t=progseg&e=500479835&seg=11&ft=nprml&f=500116098","audioTrackLength":null,"parsedContent":[{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cp>It's hard for Zachary Lane to wake up in time for school every day.\u003c/p>\n\u003cp>\"I have four alarms set and it still takes me a long time to wake me up,\" says Lane, a 17-year-old high school junior in Zionsville, Ind.\u003c/p>\n\u003cp>He says he regularly gets detention for being tardy. \"I get to school and I'm talked to like I'm attempting to skip school — like I'm attempting to be truant,\" he says. \"I feel terrible. It's awful.\"\u003c/p>\n\u003cp>And when Lane does make it to class on time, he has a hard time focusing.\u003c/p>\n\u003cp>\"I feel kind of like lagging behind myself,\" he says. \"I don't feel totally there.\"\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>To try to better understand kids like Lane, researchers surveyed 2,017 students in 19 schools in Fairfax County, Va., about a variety of factors related to sleep. They were in seventh to 12th grades.\u003c/p>\n\u003cp>The researchers wanted to know more about the associations between the amount of sleep students get, how sleepy they are in the daytime and a brain function known as self-regulation — the ability to control emotions, cognitive functions and behavior.\u003c/p>\n\u003cp>Night owls tend to have the hardest time with self-regulation, the researchers found. These students have more memory problems, are more impulsive, and get irritated and frustrated more easily.\u003c/p>\n\u003cp>The \u003ca href=\"http://dx.doi.org/10.1542/peds.2016-1406\">study\u003c/a>, led by \u003ca href=\"http://www.childrenshospital.org/doctors/judith-owens\">Dr. Judith Owens\u003c/a> and colleagues, appears Thursday in the journal \u003cem>Pediatrics. \u003c/em>Owens is director of sleep medicine at Boston's Children's Hospital.\u003c/p>\n\u003cp>Answers to one set of questions in the online survey allowed researchers to determine a student's so-called chronotype, a measure of when a person's biological clock makes them naturally inclined to sleep. It uses a scale that ranks someone's \"morningness\" or \"eveningness.\"\u003c/p>\n\u003cp>\"It's a preference toward either being a relative morning lark — in other words: You like to go to bed earlier and get up earlier,\" Owen says. \"Or, you're more on the night owl spectrum: Your biological preference is to go to bed later and get up later.\"\u003c/p>\n\u003cp>The researchers discovered that students who regularly go to bed late tend to be both sleepier during the day and have more trouble with self-regulation, regardless of how much sleep they actually report getting.\u003c/p>\n\u003cp>\"The take-home message here is that it's not just how much you sleep, it's when you sleep,\" she says. Because teens tend to be night owls, Owens thinks schools should start classes later.\u003c/p>\n\u003cp>\"Getting these kids enough sleep and appropriately timed sleep is necessary for optimal self-regulation,\" she says. \"If you don't have enough and appropriately timed sleep, then you're going to compromise your ability to have these kinds of skills.\"\u003c/p>\n\u003cp>Early school start times force students to start classes when \"their brain is asleep, essentially, or it wants to be asleep,\" says \u003ca href=\"https://www.dukehealth.org/find-doctors-physicians/sujay-kansagra-md\">Dr. Sujay Kansagra\u003c/a>, who studies sleep at Duke University.\u003c/p>\n\u003cp>\"Starting schools late helps cater to where adolescents would function at their best,\" says Kansagra, who wrote a \u003ca href=\"http://dx.doi.org/10.1542/peds.2016-3157\">commentary\u003c/a> accompanying the study.\u003c/p>\n\u003cp>\u003c/p>\n\u003cp>More schools are \u003ca href=\"http://www.npr.org/sections/ed/2015/08/08/430354779/high-schoolers-and-snooze-buttons-a-public-health-crisis\">starting later\u003c/a>, or are considering following the \u003ca href=\"http://www.npr.org/sections/health-shots/2014/08/25/343125751/pediatricians-say-school-should-start-later-for-teens-health\">recommendations \u003c/a>by the American Academy of Pediatrics. But \u003ca href=\"http://www.npr.org/sections/health-shots/2015/08/06/429933655/states-havent-embraced-later-school-start-times-for-teens\">most \u003c/a>schools still require kids to show up for class when their brains would rather be snoozing, according to previous studies.\u003c/p>\n\u003cdiv class=\"fullattribution\">Copyright 2016 NPR. To see more, visit http://www.npr.org/.\u003cimg src=\"http://www.google-analytics.com/__utm.gif?utmac=UA-5828686-4&utmdt=Teen+Night+Owls+Struggle+To+Learn+And+Control+Emotions+At+School&utme=8(APIKey)9(MDAxOTAwOTE4MDEyMTkxMDAzNjczZDljZA004)\">\u003c/div>\n\n\u003c/div>\u003c/p>","attributes":{"named":{},"numeric":[]}}],"link":"/mindshift/46898/why-late-nights-lead-to-crankier-more-emotional-teens","authors":["byline_mindshift_46898"],"categories":["mindshift_194"],"tags":["mindshift_1040","mindshift_991","mindshift_990","mindshift_1038"],"featImg":"mindshift_46899","label":"mindshift"},"mindshift_36224":{"type":"posts","id":"mindshift_36224","meta":{"index":"posts_1591205157","site":"mindshift","id":"36224","score":null,"sort":[1402848055000]},"guestAuthors":[],"slug":"how-much-sleep-do-creative-geniuses-need","title":"How Much Sleep Do Creative Geniuses Need?","publishDate":1402848055,"format":"aside","headTitle":"MindShift | KQED News","labelTerm":{"site":"mindshift"},"content":"\u003cp>The stereotypical notion of creative geniuses forgoing sleep as they scribble or paint or solve equations might be way off. Some of the most creative minds in history went to bed surprising early and got up late. Check out just how much sleep people like Benjamin Franklin, Victor Hugo and Maya Angelou got in this \u003ca href=\"http://nymag.com/health/bestdoctors/2014/genius-sleeping-habits-2014-6/\" target=\"_blank\">New York Magazine graphic\u003c/a> by Mason Currey.\u003c/p>\n\u003cp>Click on the link below to read the \u003ca href=\"http://nymag.com/health/bestdoctors/2014/genius-sleeping-habits-2014-6/\" target=\"_blank\">full, fascinating article\u003c/a>.\u003cbr>\nhttp://nymag.com/health/bestdoctors/2014/genius-sleeping-habits-2014-6/\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\u003cp>\u003c/p>\n","blocks":[],"excerpt":"Check out this neat visual showing how the most creative people in history slept.","status":"publish","parent":0,"modified":1456257978,"stats":{"hasAudio":false,"hasVideo":false,"hasChartOrMap":false,"iframeSrcs":[],"hasGoogleForm":false,"hasGallery":false,"hasHearkenModule":false,"hasPolis":false,"paragraphCount":4,"wordCount":86},"headData":{"title":"How Much Sleep Do Creative Geniuses Need? | KQED","description":"Check out this neat visual showing how the most creative people in history slept.","ogTitle":"","ogDescription":"","ogImgId":"","twTitle":"","twDescription":"","twImgId":"","schema":{"@context":"http://schema.org","@type":"Article","headline":"How Much Sleep Do Creative Geniuses Need?","datePublished":"2014-06-15T16:00:55.000Z","dateModified":"2016-02-23T20:06:18.000Z","image":"https://cdn.kqed.org/wp-content/uploads/2020/02/KQED-OG-Image@1x.png"}},"disqusIdentifier":"36224 http://blogs.kqed.org/mindshift/?p=36224","disqusUrl":"https://ww2.kqed.org/mindshift/2014/06/15/how-much-sleep-do-creative-geniuses-need/","disqusTitle":"How Much Sleep Do Creative Geniuses Need?","path":"/mindshift/36224/how-much-sleep-do-creative-geniuses-need","audioTrackLength":null,"parsedContent":[{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cp>The stereotypical notion of creative geniuses forgoing sleep as they scribble or paint or solve equations might be way off. Some of the most creative minds in history went to bed surprising early and got up late. Check out just how much sleep people like Benjamin Franklin, Victor Hugo and Maya Angelou got in this \u003ca href=\"http://nymag.com/health/bestdoctors/2014/genius-sleeping-habits-2014-6/\" target=\"_blank\">New York Magazine graphic\u003c/a> by Mason Currey.\u003c/p>\n\u003cp>Click on the link below to read the \u003ca href=\"http://nymag.com/health/bestdoctors/2014/genius-sleeping-habits-2014-6/\" target=\"_blank\">full, fascinating article\u003c/a>.\u003cbr>\nhttp://nymag.com/health/bestdoctors/2014/genius-sleeping-habits-2014-6/\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>\u003cp>\u003c/p>\n\u003c/div>\u003c/p>","attributes":{"named":{},"numeric":[]}}],"link":"/mindshift/36224/how-much-sleep-do-creative-geniuses-need","authors":["4354"],"categories":["mindshift_20579"],"tags":["mindshift_862","mindshift_20549","mindshift_991"],"featImg":"mindshift_36229","label":"mindshift"},"mindshift_33885":{"type":"posts","id":"mindshift_33885","meta":{"index":"posts_1591205157","site":"mindshift","id":"33885","score":null,"sort":[1392480044000]},"guestAuthors":[],"slug":"why-teens-lack-of-sleep-may-cause-depression","title":"Why Teens' Lack of Sleep May Cause Depression","publishDate":1392480044,"format":"aside","headTitle":"MindShift | KQED News","labelTerm":{"site":"mindshift"},"content":"\u003cfigure id=\"attachment_34085\" class=\"wp-caption alignnone\" style=\"max-width: 640px\">\u003ca href=\"http://www.flickr.com/photos/martinaphotography/7136690401/sizes/z/in/photolist-bSDpqe-a6zoRR-bncE6P-6SMGjb-e6dn31-bVnhoQ-9Jw4ZA-71zicX-dagN5H-dagNR3-bD5aMT-c886y-9FiN7j-5Ftg7X-a5woDo-a73tKx-fJT58R-86Eb4r-9yZRV9-59cRtV-6oM5Jb-c5FhD-zh64Y-c5FhC-PR87d-c8ddD-9EhXBV-7pHe3J-c8ddx-ajZ87X-5SBvdW-9jLaoN-diRUs4/\">\u003cimg class=\"size-full wp-image-34085\" src=\"http://ww2.kqed.org/mindshift/wp-content/uploads/sites/23/2014/02/7136690401_86c17e324f_z-e1392337923320.jpg\" alt=\"7136690401_86c17e324f_z\" width=\"640\" height=\"360\" srcset=\"https://ww2.kqed.org/app/uploads/sites/23/2014/02/7136690401_86c17e324f_z-e1392337923320.jpg 640w, https://ww2.kqed.org/app/uploads/sites/23/2014/02/7136690401_86c17e324f_z-e1392337923320-400x225.jpg 400w, https://ww2.kqed.org/app/uploads/sites/23/2014/02/7136690401_86c17e324f_z-e1392337923320-320x180.jpg 320w\" sizes=\"(max-width: 640px) 100vw, 640px\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\"> \" credit=\"Martinak15\u003c/figcaption>\u003c/figure>\n\u003cp class=\"dropcap-serif\">\n\u003c/p>\u003cp class=\"dropcap-serif\">The teenage years are a tumultuous time, with about 11 percent developing depression by age 18. Lack of sleep may increase teenagers' risk of depression, two studies say.\u003c/p>\n\u003cp>Teenagers who don't get enough sleep are four times as likely to develop \u003ca href=\"http://www.nimh.nih.gov/health/publications/depression-in-children-and-adolescents/index.shtml\">major depressive disorder\u003c/a> as their peers who sleep more, according to researchers at the University of Texas Health Science Center in Houston. They tracked the habits of more than 4,000 adolescents over a year.\u003c/p>\n\u003cp>And already depressed teens were four times as likely to lose sleep. \"That's a pretty strong reciprocal relationship,\" says behavioral scientist \u003ca href=\"http://experts.scival.com/uthealthhouston/expert.asp?n=ROBERT+E+ROBERTS&u_id=105086\">Robert Roberts\u003c/a>, the study's lead author.\u003c/p>\n\u003cp>The trend remained even after the researchers adjusted the data to account for demographic differences. The findings were \u003ca href=\"https://mail.npr.org/owa/redir.aspx?C=pRsof5FeP0a_SMJTAewIO5ZVajfI9tAIb8FZYJG2R05Cl9SGAvYqz0vQ0OlnGeald9Tx4NLPFLI.&URL=http%3a%2f%2fwww.journalsleep.org%2fViewAbstract.aspx%3fpid%3d29307\" target=\"_blank\">published\u003c/a> last week in the journal \u003cem>Sleep\u003c/em>.\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>It's all the more reason that parents should try to monitor how much their kids are sleeping, Roberts tells Shots. \"Kids should go to bed at a regular time. They should wake up at a regular time. They should have a dark room if possible — that means no TV, no games, no phones.\"\u003c/p>\n\u003cp>A lot of adolescents just aren't getting as much sleep at they should. The Centers for Disease Control and Prevention \u003ca href=\"https://mail.npr.org/owa/redir.aspx?C=pRsof5FeP0a_SMJTAewIO5ZVajfI9tAIb8FZYJG2R05Cl9SGAvYqz0vQ0OlnGeald9Tx4NLPFLI.&URL=http%3a%2f%2fwww.cdc.gov%2fsleep%2fabout_sleep%2fhow_much_sleep.htm\" target=\"_blank\">recommends\u003c/a> nine to 10 hours, but \u003ca href=\"https://mail.npr.org/owa/redir.aspx?C=pRsof5FeP0a_SMJTAewIO5ZVajfI9tAIb8FZYJG2R05Cl9SGAvYqz0vQ0OlnGeald9Tx4NLPFLI.&URL=http%3a%2f%2fwww.cdc.gov%2fmmwr%2fpdf%2fss%2fss5905.pdf\" target=\"_blank\">70 percent\u003c/a> of high schoolers don't meet that requirement\u003c/p>\n\u003cp>In a second study, researchers in Sweden found that lack of sleep and excessive media use were associated with mental health problems in teens.\u003c/p>\n\u003cp>The researchers from Karolinska Institutet in Stockholm collected data from over 12,000 European adolescents. They were looking for behaviors that were most associated with depression and suicide in teens.\u003c/p>\n\u003cp>It came as no surprise that teens who misused drugs and skipped school were more likely to have depression, says \u003ca href=\"https://mail.npr.org/owa/redir.aspx?C=pRsof5FeP0a_SMJTAewIO5ZVajfI9tAIb8FZYJG2R05Cl9SGAvYqz0vQ0OlnGeald9Tx4NLPFLI.&URL=http%3a%2f%2fki.se%2fki%2fjsp%2fpolopoly.jsp%3fd%3d8922%26l%3den\" target=\"_blank\">Danuta Wasserman\u003c/a>, one of the study's authors and the director of Karolinska 's \u003ca href=\"https://mail.npr.org/owa/redir.aspx?C=pRsof5FeP0a_SMJTAewIO5ZVajfI9tAIb8FZYJG2R05Cl9SGAvYqz0vQ0OlnGeald9Tx4NLPFLI.&URL=http%3a%2f%2fki.se%2fki%2fjsp%2fpolopoly.jsp%3fl%3den%26d%3d13243\" target=\"_blank\">National Centre for Suicide Research and Prevention\u003c/a>.\u003c/p>\n\u003cp>But the teens who engaged in risky behaviors weren't the only ones who showed depressive symptoms. Depression and suicidal thoughts were just as common among kids who didn't sleep and exercise enough, and who spent a lot of time on the Internet. Both groups were over three times as likely to have depression as the rest of their peers.\u003c/p>\n\u003cp>Wasserman says she and her colleagues decided to call the latter the \"invisible risk\" group, because most parents and teachers didn't realize that the kids in that group were hurting. The study was \u003ca href=\"http://www.wpanet.org/uploads/Publications/WPA_Journals/World_Psychiatry/Past_Issues/English/World%20Psychiatry_February%202014.pdf\">published\u003c/a> Monday in the Journal \u003cem>Word Psychiatry\u003c/em>.\u003c/p>\n\u003cp>[contextly_sidebar id=\"121f1c0ca28a5d29a733c04829fda85d\"]\u003c/p>\n\u003cp>Wasserman says more research needs to be done before we can know how Internet use affects depression, and how depressed kids are likely to use the Internet. It could be a way to avoid social interaction, but it could also be a place where kids seek out help, she says.\u003c/p>\n\u003cp>But Wasserman says that she wasn't surprised that teens in this invisible risk group weren't getting enough sleep.\u003c/p>\n\u003cp>There's plenty of evidence on the link between sleep problems and depression in teenagers and adults. But teens are especially susceptible to loosing sleep. During puberty, circadian rhythms change, and teens want to sleep and wake up later, Roberts says.\u003c/p>\n\u003cp>At the same time, in high school homework gets harder, kids start to take on part time jobs, and their social lives amp up.\u003c/p>\n\u003cp>\"When you throw in all the video games and iPods and all the phones,\" Roberts says, sleep starts to become less of a priority.\u003c/p>\n\u003cp>Early school start times don't help, he says. Parents all over the country are petitioning for legislation that would move \u003ca href=\"http://www.npr.org/blogs/health/2013/12/02/247314202/parents-of-sleep-deprived-teens-push-for-later-school-start-times\">high school start times\u003c/a> later.\u003c/p>\n\u003cp>\u003c/p>\n\u003cp>\"[Sleep deprivation] is a highly prevalent public health problem,\" Roberts says. If parents and teachers are able to pick up early on that teenagers aren't sleeping enough, they might be able to help before things get worse.\u003c/p>\n\u003cdiv class=\"fullattribution\">Copyright 2014 NPR.\u003c/div>\n\n","blocks":[],"excerpt":"Lack of sleep contributes to depression in teenagers, two studies find. Lack of exercise and lots of time online don't help, either. The solution, researchers say, is for parents to make sure their children are getting a good nine to 10 hours of sleep a night, even in high school.","status":"publish","parent":0,"modified":1434756475,"stats":{"hasAudio":false,"hasVideo":false,"hasChartOrMap":false,"iframeSrcs":[],"hasGoogleForm":false,"hasGallery":false,"hasHearkenModule":false,"hasPolis":false,"paragraphCount":20,"wordCount":654},"headData":{"title":"Why Teens' Lack of Sleep May Cause Depression | KQED","description":"Lack of sleep contributes to depression in teenagers, two studies find. Lack of exercise and lots of time online don't help, either. The solution, researchers say, is for parents to make sure their children are getting a good nine to 10 hours of sleep a night, even in high school.","ogTitle":"","ogDescription":"","ogImgId":"","twTitle":"","twDescription":"","twImgId":"","schema":{"@context":"http://schema.org","@type":"Article","headline":"Why Teens' Lack of Sleep May Cause Depression","datePublished":"2014-02-15T16:00:44.000Z","dateModified":"2015-06-19T23:27:55.000Z","image":"https://cdn.kqed.org/wp-content/uploads/2020/02/KQED-OG-Image@1x.png"}},"disqusIdentifier":"33885 http://blogs.kqed.org/mindshift/?p=33885","disqusUrl":"https://ww2.kqed.org/mindshift/2014/02/15/why-teens-lack-of-sleep-may-cause-depression/","disqusTitle":"Why Teens' Lack of Sleep May Cause Depression","nprByline":"Maanvi Singh","nprStoryId":"272441146","nprApiLink":"http://api.npr.org/query?id=272441146&apiKey=MDAxOTAwOTE4MDEyMTkxMDAzNjczZDljZA004","nprHtmlLink":"http://www.npr.org/blogs/health/2014/02/06/272441146/less-sleep-more-time-online-amp-up-teen-depression-risk?ft=3&f=272441146","nprRetrievedStory":"1","nprPubDate":"Thu, 06 Feb 2014 14:26:00 -0500","nprStoryDate":"Thu, 06 Feb 2014 10:30:00 -0500","nprLastModifiedDate":"Thu, 06 Feb 2014 14:26:48 -0500","path":"/mindshift/33885/why-teens-lack-of-sleep-may-cause-depression","audioTrackLength":null,"parsedContent":[{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cfigure id=\"attachment_34085\" class=\"wp-caption alignnone\" style=\"max-width: 640px\">\u003ca href=\"http://www.flickr.com/photos/martinaphotography/7136690401/sizes/z/in/photolist-bSDpqe-a6zoRR-bncE6P-6SMGjb-e6dn31-bVnhoQ-9Jw4ZA-71zicX-dagN5H-dagNR3-bD5aMT-c886y-9FiN7j-5Ftg7X-a5woDo-a73tKx-fJT58R-86Eb4r-9yZRV9-59cRtV-6oM5Jb-c5FhD-zh64Y-c5FhC-PR87d-c8ddD-9EhXBV-7pHe3J-c8ddx-ajZ87X-5SBvdW-9jLaoN-diRUs4/\">\u003cimg class=\"size-full wp-image-34085\" src=\"http://ww2.kqed.org/mindshift/wp-content/uploads/sites/23/2014/02/7136690401_86c17e324f_z-e1392337923320.jpg\" alt=\"7136690401_86c17e324f_z\" width=\"640\" height=\"360\" srcset=\"https://ww2.kqed.org/app/uploads/sites/23/2014/02/7136690401_86c17e324f_z-e1392337923320.jpg 640w, https://ww2.kqed.org/app/uploads/sites/23/2014/02/7136690401_86c17e324f_z-e1392337923320-400x225.jpg 400w, https://ww2.kqed.org/app/uploads/sites/23/2014/02/7136690401_86c17e324f_z-e1392337923320-320x180.jpg 320w\" sizes=\"(max-width: 640px) 100vw, 640px\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\"> \" credit=\"Martinak15\u003c/figcaption>\u003c/figure>\n\u003cp class=\"dropcap-serif\">\n\u003c/p>\u003cp class=\"dropcap-serif\">The teenage years are a tumultuous time, with about 11 percent developing depression by age 18. Lack of sleep may increase teenagers' risk of depression, two studies say.\u003c/p>\n\u003cp>Teenagers who don't get enough sleep are four times as likely to develop \u003ca href=\"http://www.nimh.nih.gov/health/publications/depression-in-children-and-adolescents/index.shtml\">major depressive disorder\u003c/a> as their peers who sleep more, according to researchers at the University of Texas Health Science Center in Houston. They tracked the habits of more than 4,000 adolescents over a year.\u003c/p>\n\u003cp>And already depressed teens were four times as likely to lose sleep. \"That's a pretty strong reciprocal relationship,\" says behavioral scientist \u003ca href=\"http://experts.scival.com/uthealthhouston/expert.asp?n=ROBERT+E+ROBERTS&u_id=105086\">Robert Roberts\u003c/a>, the study's lead author.\u003c/p>\n\u003cp>The trend remained even after the researchers adjusted the data to account for demographic differences. The findings were \u003ca href=\"https://mail.npr.org/owa/redir.aspx?C=pRsof5FeP0a_SMJTAewIO5ZVajfI9tAIb8FZYJG2R05Cl9SGAvYqz0vQ0OlnGeald9Tx4NLPFLI.&URL=http%3a%2f%2fwww.journalsleep.org%2fViewAbstract.aspx%3fpid%3d29307\" target=\"_blank\">published\u003c/a> last week in the journal \u003cem>Sleep\u003c/em>.\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>It's all the more reason that parents should try to monitor how much their kids are sleeping, Roberts tells Shots. \"Kids should go to bed at a regular time. They should wake up at a regular time. They should have a dark room if possible — that means no TV, no games, no phones.\"\u003c/p>\n\u003cp>A lot of adolescents just aren't getting as much sleep at they should. The Centers for Disease Control and Prevention \u003ca href=\"https://mail.npr.org/owa/redir.aspx?C=pRsof5FeP0a_SMJTAewIO5ZVajfI9tAIb8FZYJG2R05Cl9SGAvYqz0vQ0OlnGeald9Tx4NLPFLI.&URL=http%3a%2f%2fwww.cdc.gov%2fsleep%2fabout_sleep%2fhow_much_sleep.htm\" target=\"_blank\">recommends\u003c/a> nine to 10 hours, but \u003ca href=\"https://mail.npr.org/owa/redir.aspx?C=pRsof5FeP0a_SMJTAewIO5ZVajfI9tAIb8FZYJG2R05Cl9SGAvYqz0vQ0OlnGeald9Tx4NLPFLI.&URL=http%3a%2f%2fwww.cdc.gov%2fmmwr%2fpdf%2fss%2fss5905.pdf\" target=\"_blank\">70 percent\u003c/a> of high schoolers don't meet that requirement\u003c/p>\n\u003cp>In a second study, researchers in Sweden found that lack of sleep and excessive media use were associated with mental health problems in teens.\u003c/p>\n\u003cp>The researchers from Karolinska Institutet in Stockholm collected data from over 12,000 European adolescents. They were looking for behaviors that were most associated with depression and suicide in teens.\u003c/p>\n\u003cp>It came as no surprise that teens who misused drugs and skipped school were more likely to have depression, says \u003ca href=\"https://mail.npr.org/owa/redir.aspx?C=pRsof5FeP0a_SMJTAewIO5ZVajfI9tAIb8FZYJG2R05Cl9SGAvYqz0vQ0OlnGeald9Tx4NLPFLI.&URL=http%3a%2f%2fki.se%2fki%2fjsp%2fpolopoly.jsp%3fd%3d8922%26l%3den\" target=\"_blank\">Danuta Wasserman\u003c/a>, one of the study's authors and the director of Karolinska 's \u003ca href=\"https://mail.npr.org/owa/redir.aspx?C=pRsof5FeP0a_SMJTAewIO5ZVajfI9tAIb8FZYJG2R05Cl9SGAvYqz0vQ0OlnGeald9Tx4NLPFLI.&URL=http%3a%2f%2fki.se%2fki%2fjsp%2fpolopoly.jsp%3fl%3den%26d%3d13243\" target=\"_blank\">National Centre for Suicide Research and Prevention\u003c/a>.\u003c/p>\n\u003cp>But the teens who engaged in risky behaviors weren't the only ones who showed depressive symptoms. Depression and suicidal thoughts were just as common among kids who didn't sleep and exercise enough, and who spent a lot of time on the Internet. Both groups were over three times as likely to have depression as the rest of their peers.\u003c/p>\n\u003cp>Wasserman says she and her colleagues decided to call the latter the \"invisible risk\" group, because most parents and teachers didn't realize that the kids in that group were hurting. The study was \u003ca href=\"http://www.wpanet.org/uploads/Publications/WPA_Journals/World_Psychiatry/Past_Issues/English/World%20Psychiatry_February%202014.pdf\">published\u003c/a> Monday in the Journal \u003cem>Word Psychiatry\u003c/em>.\u003c/p>\n\u003cp>\u003c/p>\u003cp>\u003c/p>\u003cp>\u003c/p>\n\u003cp>Wasserman says more research needs to be done before we can know how Internet use affects depression, and how depressed kids are likely to use the Internet. It could be a way to avoid social interaction, but it could also be a place where kids seek out help, she says.\u003c/p>\n\u003cp>But Wasserman says that she wasn't surprised that teens in this invisible risk group weren't getting enough sleep.\u003c/p>\n\u003cp>There's plenty of evidence on the link between sleep problems and depression in teenagers and adults. But teens are especially susceptible to loosing sleep. During puberty, circadian rhythms change, and teens want to sleep and wake up later, Roberts says.\u003c/p>\n\u003cp>At the same time, in high school homework gets harder, kids start to take on part time jobs, and their social lives amp up.\u003c/p>\n\u003cp>\"When you throw in all the video games and iPods and all the phones,\" Roberts says, sleep starts to become less of a priority.\u003c/p>\n\u003cp>Early school start times don't help, he says. Parents all over the country are petitioning for legislation that would move \u003ca href=\"http://www.npr.org/blogs/health/2013/12/02/247314202/parents-of-sleep-deprived-teens-push-for-later-school-start-times\">high school start times\u003c/a> later.\u003c/p>\n\u003cp>\u003c/p>\n\u003cp>\"[Sleep deprivation] is a highly prevalent public health problem,\" Roberts says. If parents and teachers are able to pick up early on that teenagers aren't sleeping enough, they might be able to help before things get worse.\u003c/p>\n\u003cdiv class=\"fullattribution\">Copyright 2014 NPR.\u003c/div>\n\n\u003c/div>\u003c/p>","attributes":{"named":{},"numeric":[]}}],"link":"/mindshift/33885/why-teens-lack-of-sleep-may-cause-depression","authors":["byline_mindshift_33885"],"categories":["mindshift_193"],"tags":["mindshift_1040","mindshift_991"],"featImg":"mindshift_33886","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. The show features interviews with visionary guests like Trevor Noah, Sam Altman and Janette Sadik-Khan. Possible paints an optimistic portrait of the world we can create through science, policy, business, art and our shared humanity. It asks: What if everything goes right for once? How can we get there? 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. Michel Martin hosts on the weekends.","airtime":"MON-FRI 1pm-2pm, 4:30pm-6:30pm\u003cbr />SAT-SUN 5pm-6pm","imageSrc":"https://cdn.kqed.org/wp-content/uploads/2024/04/All-Things-Considered-Podcast-Tile-360x360-1.jpg","officialWebsiteLink":"https://www.npr.org/programs/all-things-considered/","meta":{"site":"news","source":"npr"},"link":"/radio/program/all-things-considered"},"american-suburb-podcast":{"id":"american-suburb-podcast","title":"American Suburb: The Podcast","tagline":"The flip side of gentrification, told through one town","info":"Gentrification is changing cities across America, forcing people from neighborhoods they have long called home. Call them the displaced. Now those priced out of the Bay Area are looking for a better life in an unlikely place. American Suburb follows this migration to one California town along the Delta, 45 miles from San Francisco. But is this once sleepy suburb ready for them?","imageSrc":"https://cdn.kqed.org/wp-content/uploads/2024/04/American-Suburb-Podcast-Tile-703x703-1.jpg","officialWebsiteLink":"/news/series/american-suburb-podcast","meta":{"site":"news","source":"kqed","order":"13"},"link":"/news/series/american-suburb-podcast/","subscribe":{"npr":"https://rpb3r.app.goo.gl/RBrW","apple":"https://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?mt=2&id=1287748328","tuneIn":"https://tunein.com/radio/American-Suburb-p1086805/","rss":"https://ww2.kqed.org/news/series/american-suburb-podcast/feed/podcast","google":"https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkcy5tZWdhcGhvbmUuZm0vS1FJTkMzMDExODgxNjA5"}},"baycurious":{"id":"baycurious","title":"Bay Curious","tagline":"Exploring the Bay Area, one question at a time","info":"KQED’s new podcast, Bay Curious, gets to the bottom of the mysteries — both profound and peculiar — that give the Bay Area its unique identity. And we’ll do it with your help! You ask the questions. You decide what Bay Curious investigates. And you join us on the journey to find the answers.","imageSrc":"https://cdn.kqed.org/wp-content/uploads/2024/04/Bay-Curious-Podcast-Tile-703x703-1.jpg","imageAlt":"\"KQED Bay Curious","officialWebsiteLink":"/news/series/baycurious","meta":{"site":"news","source":"kqed","order":"4"},"link":"/podcasts/baycurious","subscribe":{"apple":"https://podcasts.apple.com/us/podcast/bay-curious/id1172473406","npr":"https://www.npr.org/podcasts/500557090/bay-curious","rss":"https://ww2.kqed.org/news/category/bay-curious-podcast/feed/podcast","google":"https://podcasts.google.com/feed/aHR0cHM6Ly93dzIua3FlZC5vcmcvbmV3cy9jYXRlZ29yeS9iYXktY3VyaW91cy1wb2RjYXN0L2ZlZWQvcG9kY2FzdA","stitcher":"https://www.stitcher.com/podcast/kqed/bay-curious","spotify":"https://open.spotify.com/show/6O76IdmhixfijmhTZLIJ8k"}},"bbc-world-service":{"id":"bbc-world-service","title":"BBC World Service","info":"The day's top stories from BBC News compiled twice daily in the week, once at weekends.","airtime":"MON-FRI 9pm-10pm, TUE-FRI 1am-2am","imageSrc":"https://cdn.kqed.org/wp-content/uploads/2024/04/BBC-World-Service-Podcast-Tile-360x360-1.jpg","officialWebsiteLink":"https://www.bbc.co.uk/sounds/play/live:bbc_world_service","meta":{"site":"news","source":"BBC World Service"},"link":"/radio/program/bbc-world-service","subscribe":{"apple":"https://itunes.apple.com/us/podcast/global-news-podcast/id135067274?mt=2","tuneIn":"https://tunein.com/radio/BBC-World-Service-p455581/","rss":"https://podcasts.files.bbci.co.uk/p02nq0gn.rss"}},"code-switch-life-kit":{"id":"code-switch-life-kit","title":"Code Switch / Life Kit","info":"\u003cem>Code Switch\u003c/em>, which listeners will hear in the first part of the hour, has fearless and much-needed conversations about race. Hosted by journalists of color, the show tackles the subject of race head-on, exploring how it impacts every part of society — from politics and pop culture to history, sports and more.\u003cbr />\u003cbr />\u003cem>Life Kit\u003c/em>, which will be in the second part of the hour, guides you through spaces and feelings no one prepares you for — from finances to mental health, from workplace microaggressions to imposter syndrome, from relationships to parenting. The show features experts with real world experience and shares their knowledge. Because everyone needs a little help being human.\u003cbr />\u003cbr />\u003ca href=\"https://www.npr.org/podcasts/510312/codeswitch\">\u003cem>Code Switch\u003c/em> offical site and podcast\u003c/a>\u003cbr />\u003ca href=\"https://www.npr.org/lifekit\">\u003cem>Life Kit\u003c/em> offical site and podcast\u003c/a>\u003cbr />","airtime":"SUN 9pm-10pm","imageSrc":"https://cdn.kqed.org/wp-content/uploads/2024/04/Code-Switch-Life-Kit-Podcast-Tile-360x360-1.jpg","meta":{"site":"radio","source":"npr"},"link":"/radio/program/code-switch-life-kit","subscribe":{"apple":"https://podcasts.apple.com/podcast/1112190608?mt=2&at=11l79Y&ct=nprdirectory","google":"https://podcasts.google.com/feed/aHR0cHM6Ly93d3cubnByLm9yZy9yc3MvcG9kY2FzdC5waHA_aWQ9NTEwMzEy","spotify":"https://open.spotify.com/show/3bExJ9JQpkwNhoHvaIIuyV","rss":"https://feeds.npr.org/510312/podcast.xml"}},"commonwealth-club":{"id":"commonwealth-club","title":"Commonwealth Club of California Podcast","info":"The Commonwealth Club of California is the nation's oldest and largest public affairs forum. As a non-partisan forum, The Club brings to the public airwaves diverse viewpoints on important topics. The Club's weekly radio broadcast - the oldest in the U.S., dating back to 1924 - is carried across the nation on public radio stations and is now podcasting. Our website archive features audio of our recent programs, as well as selected speeches from our long and distinguished history. This podcast feed is usually updated twice a week and is always un-edited.","airtime":"THU 10pm, FRI 1am","imageSrc":"https://cdn.kqed.org/wp-content/uploads/2024/04/Commonwealth-Club-Podcast-Tile-360x360-1.jpg","officialWebsiteLink":"https://www.commonwealthclub.org/podcasts","meta":{"site":"news","source":"Commonwealth Club of California"},"link":"/radio/program/commonwealth-club","subscribe":{"apple":"https://itunes.apple.com/us/podcast/commonwealth-club-of-california-podcast/id976334034?mt=2","google":"https://podcasts.google.com/feed/aHR0cDovL3d3dy5jb21tb253ZWFsdGhjbHViLm9yZy9hdWRpby9wb2RjYXN0L3dlZWtseS54bWw","tuneIn":"https://tunein.com/radio/Commonwealth-Club-of-California-p1060/"}},"considerthis":{"id":"considerthis","title":"Consider This","tagline":"Make sense of the day","info":"Make sense of the day. Every weekday afternoon, Consider This helps you consider the major stories of the day in less than 15 minutes, featuring the reporting and storytelling resources of NPR. Plus, KQED’s Bianca Taylor brings you the local KQED news you need to know.","imageSrc":"https://cdn.kqed.org/wp-content/uploads/2024/04/Consider-This-Podcast-Tile-703x703-1.jpg","imageAlt":"Consider This from NPR and KQED","officialWebsiteLink":"/podcasts/considerthis","meta":{"site":"news","source":"kqed","order":"7"},"link":"/podcasts/considerthis","subscribe":{"apple":"https://podcasts.apple.com/podcast/id1503226625?mt=2&at=11l79Y&ct=nprdirectory","npr":"https://rpb3r.app.goo.gl/coronavirusdaily","google":"https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkcy5ucHIub3JnLzUxMDM1NS9wb2RjYXN0LnhtbA","spotify":"https://open.spotify.com/show/3Z6JdCS2d0eFEpXHKI6WqH"}},"forum":{"id":"forum","title":"Forum","tagline":"The conversation starts here","info":"KQED’s live call-in program discussing local, state, national and international issues, as well as in-depth interviews.","airtime":"MON-FRI 9am-11am, 10pm-11pm","imageSrc":"https://cdn.kqed.org/wp-content/uploads/2024/04/Forum-Podcast-Tile-703x703-1.jpg","imageAlt":"KQED Forum with Mina Kim and Alexis Madrigal","officialWebsiteLink":"/forum","meta":{"site":"news","source":"kqed","order":"8"},"link":"/forum","subscribe":{"apple":"https://podcasts.apple.com/us/podcast/kqeds-forum/id73329719","google":"https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkcy5tZWdhcGhvbmUuZm0vS1FJTkM5NTU3MzgxNjMz","npr":"https://www.npr.org/podcasts/432307980/forum","stitcher":"https://www.stitcher.com/podcast/kqedfm-kqeds-forum-podcast","rss":"https://feeds.megaphone.fm/KQINC9557381633"}},"freakonomics-radio":{"id":"freakonomics-radio","title":"Freakonomics Radio","info":"Freakonomics Radio is a one-hour award-winning podcast and public-radio project hosted by Stephen Dubner, with co-author Steve Levitt as a regular guest. It is produced in partnership with WNYC.","imageSrc":"https://ww2.kqed.org/news/wp-content/uploads/sites/10/2018/05/freakonomicsRadio.png","officialWebsiteLink":"http://freakonomics.com/","airtime":"SUN 1am-2am, SAT 3pm-4pm","meta":{"site":"radio","source":"WNYC"},"link":"/radio/program/freakonomics-radio","subscribe":{"npr":"https://rpb3r.app.goo.gl/4s8b","apple":"https://itunes.apple.com/us/podcast/freakonomics-radio/id354668519","tuneIn":"https://tunein.com/podcasts/WNYC-Podcasts/Freakonomics-Radio-p272293/","rss":"https://feeds.feedburner.com/freakonomicsradio"}},"fresh-air":{"id":"fresh-air","title":"Fresh Air","info":"Hosted by Terry Gross, \u003cem>Fresh Air from WHYY\u003c/em> is the Peabody Award-winning weekday magazine of contemporary arts and issues. One of public radio's most popular programs, Fresh Air features intimate conversations with today's biggest luminaries.","airtime":"MON-FRI 7pm-8pm","imageSrc":"https://cdn.kqed.org/wp-content/uploads/2024/04/Fresh-Air-Podcast-Tile-360x360-1.jpg","officialWebsiteLink":"https://www.npr.org/programs/fresh-air/","meta":{"site":"radio","source":"npr"},"link":"/radio/program/fresh-air","subscribe":{"npr":"https://rpb3r.app.goo.gl/4s8b","apple":"https://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?s=143441&mt=2&id=214089682&at=11l79Y&ct=nprdirectory","tuneIn":"https://tunein.com/radio/Fresh-Air-p17/","rss":"https://feeds.npr.org/381444908/podcast.xml"}},"here-and-now":{"id":"here-and-now","title":"Here & Now","info":"A live production of NPR and WBUR Boston, in collaboration with stations across the country, Here & Now reflects the fluid world of news as it's happening in the middle of the day, with timely, in-depth news, interviews and conversation. Hosted by Robin Young, Jeremy Hobson and Tonya Mosley.","airtime":"MON-THU 11am-12pm","imageSrc":"https://cdn.kqed.org/wp-content/uploads/2024/04/Here-And-Now-Podcast-Tile-360x360-1.jpg","officialWebsiteLink":"http://www.wbur.org/hereandnow","meta":{"site":"news","source":"npr"},"link":"/radio/program/here-and-now","subsdcribe":{"apple":"https://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?mt=2&id=426698661","tuneIn":"https://tunein.com/radio/Here--Now-p211/","rss":"https://feeds.npr.org/510051/podcast.xml"}},"how-i-built-this":{"id":"how-i-built-this","title":"How I Built This with Guy Raz","info":"Guy Raz dives into the stories behind some of the world's best known companies. How I Built This weaves a narrative journey about innovators, entrepreneurs and idealists—and the movements they built.","imageSrc":"https://ww2.kqed.org/news/wp-content/uploads/sites/10/2018/05/howIBuiltThis.png","officialWebsiteLink":"https://www.npr.org/podcasts/510313/how-i-built-this","airtime":"SUN 7:30pm-8pm","meta":{"site":"news","source":"npr"},"link":"/radio/program/how-i-built-this","subscribe":{"npr":"https://rpb3r.app.goo.gl/3zxy","apple":"https://itunes.apple.com/us/podcast/how-i-built-this-with-guy-raz/id1150510297?mt=2","tuneIn":"https://tunein.com/podcasts/Arts--Culture-Podcasts/How-I-Built-This-p910896/","rss":"https://feeds.npr.org/510313/podcast.xml"}},"inside-europe":{"id":"inside-europe","title":"Inside Europe","info":"Inside Europe, a one-hour weekly news magazine hosted by Helen Seeney and Keith Walker, explores the topical issues shaping the continent. 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Hosts Ki Sung and Katrina Schwartz introduce listeners to educators, researchers, parents and students who are developing effective ways to improve how kids learn. We cover topics like how fed-up administrators are developing surprising tactics to deal with classroom disruptions; how listening to podcasts are helping kids develop reading skills; the consequences of overparenting; and why interdisciplinary learning can engage students on all ends of the traditional achievement spectrum. This podcast is part of the MindShift education site, a division of KQED News. KQED is an NPR/PBS member station based in San Francisco. 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. Hosts Steve Inskeep, David Greene and Rachel Martin bring you the latest breaking news and features to prepare you for the day.","airtime":"MON-FRI 3am-9am","imageSrc":"https://cdn.kqed.org/wp-content/uploads/2024/04/Morning-Edition-Podcast-Tile-360x360-1.jpg","officialWebsiteLink":"https://www.npr.org/programs/morning-edition/","meta":{"site":"news","source":"npr"},"link":"/radio/program/morning-edition"},"onourwatch":{"id":"onourwatch","title":"On Our Watch","tagline":"Police secrets, unsealed","info":"For decades, the process for how police police themselves has been inconsistent – if not opaque. In some states, like California, these proceedings were completely hidden. After a new police transparency law unsealed scores of internal affairs files, our reporters set out to examine these cases and the shadow world of police discipline. 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