Where Have The Lazy Days Of Summer Gone?

Whether you are raising your first teen or your last, when you are having one of those “teenage moments” with your child, I recommend picking up the comic strip Zits by Jerry Scott and Jim Borgman. They seem to pinpoint exactly the issues at hand, and the laughter is a healthy outlet. (I often show the comics to students, and even they appreciate them!)

Clearly, Scott and Borgman have battled the “WAKE UP!” morning battle as we have at our own homes. What is it about teens that make them so difficult to wake up in the morning? It is all about sleep deprivation.

From the age they reach puberty until age 22 teens need about 9 hours of sleep. Teens actually need more sleep than younger children- contrary to what one might think. According to a recent study in the Journal of Adolescent Health only 8% of teens get the sleep they need and the rest of teens live with chronic sleep deprivation during the school year. Dr. Mary Carskadon, director of chronobiology and sleep research, at E.P. Bradley Hospital in Providence, Rhode Island, found that half of the teens in her study were so exhausted in the morning that they showed the same characteristics who have the sleep disorder narcolepsy. Dr. Carskadon's research focuses on the interrelation between the circadian timing system and the sleep/wake system patterns of children and adolescents. Her research suspects that the delay in bedtime and later wake- up times may be produced by the brain development- the adolescent biology.

How does this lack of sleep affect our teens? This sleep deprivation puts teens at risk for depression, obesity and threatens their academic performance and their safety. Dr. Carskadon states that teens who lack sleep are walking around in a “gray cloud.” She continues with the image that since our teens are not “filling up their tank” at night they are starting their days with an empty tank. “It affects both their mood and their ability to think and their ability to perform and react appropriately. So, we have kids out there who struggle to stay awake when driving, who could do better at sports if they could react more quickly, who are feeling blue and having trouble getting along with adults in their environment, and also who are struggling to learn in the classroom.”

There are much higher rates of depression among teens than ever before. The lack of sleep most definitely affects mood and the ability to regulate mood. In the 2008 National Sleep Foundation study they surveyed 1600 adolescents. More than 56% said they felt “stressed out” or “anxious” or “hopeless about the future.” Less sleep correlated with higher levels of depression- a vicious cycle as lack of sleep affects mood, and depression leads to problems falling asleep.

Likewise, being tired adds to procrastination and time management problems, which in another vicious cycle leads to staying up even later to do work. The overscheduling of extracurriculars can also contribute to later sleep times.

Why have these sleep patterns gotten worse? Common sense indicates that teens have so much more available at night to distract them- computers, phones etc. all in their bedrooms. Additionally, culturally, there is little focus on the importance of sleep. In Health curricula we see units on nutrition, exercise, safety, but nothing on sleep.

What can we do for our sleep deprived teens? Even with teens, limit-setting around bedtime makes an impact, asserts Dr. Carskadon, Consistency as much as possible all week is helpful. Often teens do something called “binge sleeping” over the weekend. It does replenish our “empty sleep tanks, “ but it has a negative impact as it “gives the brain a different message of when it is nighttime.” On weekends, they may be telling their brains that night is midnight and morning is 11 am. However, on Monday, the brain is still in that mode, when they should be getting back on schedule. It is difficult to have a significantly different sleep schedule on weekends. (This is another benefit of going to Minyan even on weekends!)

All technology should be off at least an hour before bedtime. Electronic screens actually emit “blue light' which sends a signal to the brain to suppress melatonin, which prevents us from feeling sleepy. Aside from that, if the anxiety often created by social media can prevent falling asleep- i.e. a friend posting something distressful. Many parents have the practice of collecting all cellphones, iPods etc. at a certain time of night, and charging them in the parents' bedroom or a central location, so sleep is possible without hearing constant texts being received. Dimming lights all around the house also helps prepare our bodies towards sleep. Additionally, simply educating our teens about the importance of sleep can make a difference.

The research on teens and sleep has led to a growing discussion about start times for school in the teenage years. I have often wondered how it impacts Tefilla in the morning for teens. This thought most definitely argues for more engaged Tefilla with more singing and davening aloud.

The good news is that out teens' new found love of sleeping during the day does allow us adults to finally earn our Shabbat naps. As we know, Shabbat is the acronym for “shayna b'Shabbat taanug” “sleep on Shabbat is a pleasure.” Just a reminder, though, of what I wrote in a column a few years ago, “Those of us who are parents of teens have waited years for our children to be independent enough so we can leave them to their own activities and take a well-deserved afternoon rest. However, half- Shabbos reminds us that our teens still need us on Shabbat, as Dr. David Pelcovitz has stressed. It's never too late to start spending quality time Shabbat afternoon. Many 'half-Shabbos' teens have indicated that if their parents were around, they would not text on Shabbat.” So, after nap time, is quality time, as it says in the Shabbat night zemer “Ma Yedidut”

Your walk be slow;
Call the Sabbath a delight.
Sleeping is praiseworthy
when for restoring the soul.
Therefore my soul for you[i.e., the Sabbath] is longing,
to be content [on it] in love.
Fenced in like roses;
on it shall son and daughter rest

Notice it calls for son and daughter to rest as well! May this school year be one of restful and restorative sleep, and alert, soulful days.

Advisory Update: (Each week I will be providing you with a brief synopsis of what we covered in Advisory class this past week). 

Sixth Grade- Our sixth graders have begun Advisory- a social/emotional class they have twice a week. This week's lessons focused on relaying what the goals of Advisory are and getting to know their group members and Advisors. Sixth Grade Advisory focuses on helping students succeed in middle school through academic, social and emotional skills through its theme, “Do You Want To Succeed In Middle School? Here's How...”

Seventh Grade- Seventh graders have been introduced to the theme of 7^th Grade Advisory “Prepare Yourself to Change the World.” Lessons have highlighted how even teens can make an impact on the world around them, and how we plan to do so in Advisory this year.

Eighth Grade- Eighth graders began the year viewing interviews of graduates highlighting the challenges and excitement of 8^th grade. Students have been introduced to the theme of 8^th Grade Advisory “Preparing for Life After Yavneh.”