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Catch Some Zzzzs: Beating Insomnia
by Vivian Manning-Schaffel, 01.10.06
"If you feel exhausted, you probably look exhausted!" |
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Keeping up with school, after-school activities, family time, and friendships can be a stressful juggling act. And sometimes stress can make it tough for anyone to stop thinking long enough to get some shut-eye.
Andrew, 17, has a hard time falling asleep at least five nights a week. "I think it's because of accumulated stress throughout the day," he says. "Between school, my job, my friendships, and my relationships, there's a lot on my mind. Sometimes I try to get to bed early, but most nights when I do, I'm up thinking of everything I have to do the next day. And the next thing I know, it's three in the morning!"
What's Keeping You Up?
If you have sleep problems like Andrew, you aren't alone. According to a study conducted by the Associated Professional Sleep Societies, 17 percent of teens ages 13 to 17 suffer from insomnia. The study defined insomnia as difficulty falling or staying asleep or achieving restful sleep at least twice a week for a month or more, causing noticeable distress and impairment in teens' daily lives.
Andrew blames stress and busyness for his sleep woes, and sleep professionals say that this is a common cause of insomnia in teens. "One factor seems to be that teens today are overscheduled," says Dr. Ana Krieger, director of the Sleep Disorders Center at New York University. "For example, high school athletes can have games as late as 9:00 p.m. But whereas professional athletes get to sleep until 10:00 in the morning, most teens have to be at school a lot earlier than that."
Even if you're just hanging out at home, ordinary activities like gaming and visiting online chat rooms can play a part in keeping you up too late at night. "Many teens think they can sit in front of a computer until midnight and just pass out, and this isn't necessarily true," says Dr. Krieger. "It's a mentally stimulating activity that can take time to come down from."
Who Needs Sleep?
You do! "Good sleep (approximately eight hours) restores brain function and helps our ability to analyze, so it's easier to remember more from class and do better in school," says Dr. Krieger.
There are other benefits to getting a good night's sleep: People burn more calories while awake when they get a good night's sleep — getting less than six hours of sleep per night can slow down metabolism. Sleep also keeps your immune system intact, so you won't get sick as often.
Need a more visible reason to convince you of sleep's value? "Aside from the cognitive and physical benefits, sleep makes you look better," says Dr. Krieger. "It's simple. If you feel exhausted, you probably look exhausted!"
Beyond Counting Sheep
If you have insomnia, here are a few tips to help you get some shut-eye:
- Regular exercise is good for healthy sleep patterns — but exercising three hours or less before bed can keep you up. Exercise elevates your metabolism, and your body needs to wind down at sack time.
- Stay away from caffeinated stimulants like coffee, soda, chocolate, or tea once late afternoon hits. Caffeine stays in your system for six hours, keeping you up when you should be down for the count.
- Downshift your brain. Put down your homework or get off the phone an hour or two before you fall asleep.
- Reading or watching something light and funny on the tube right before bed can help clear your mind and veg you out — a perfect pre-sleep state.
- Make your room as dark, comfortable, and quiet as possible.
- Go to bed around the same time every night, so your body can get into a groove. Catching up on sleep on the weekend can backfire and throw off your regular schedule.
- If you find yourself tossing and turning to no avail, give up trying. Get out of bed, go to another room, and read for a while. When you become drowsy, go back to bed and try to fall asleep.
Some people take sleep medications to fight insomnia, but most doctors recommend them only as a last resort — they can be habit-forming and often cause unpleasant side effects. If you suffer from insomnia, your best bet for beating it is to change the habits that keep you from getting a good night's sleep. It may be tough to give up sodas at 8:00 p.m. or midnight video games, but your body and mind will thank you in the morning. |
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