Monday, October 11, 1999

Sleep tips for teens




        Teens may be able to adjust their circadian clocks through these gradual, consistent steps:

        1. Go to sleep and wake up 15 minutes earlier each day until you reach your desired sleep and wake times. Try to get 81/2 to 91/4 hours of sleep, even on weekends. Avoid naps.

        2. While adapting to this schedule, avoid caffeine, alcohol and other substances that can affect sleep.

        3. Open blinds or turn on lights as soon as possible after waking. Avoid bright light in the evening.

        4. Relax before bed time. Avoid heavy reading, studying and computer games within one hour of going to bed.

        Beware weekends
        For the adolescent's circadian clock to stay on track, remain on schedule every day, especially during the first few weeks. Afterwards, sleeping in may be an option as long as the following guidelines are met:

        1. Do not go to sleep more than one hour later than normal on the weekend.

        2. Do not go off schedule for two or more nights in a row.

        3. Do not wake up more than two or three hours later than normal. Take a nap in the early afternoon if you are sleepy.

        Source: National Sleep Foundation

Wake-up call for sleepy teens
Teen time line



Paducah plant whistleblower proved right
School programs bring riverboat era to life
- Sleep tips for teens
Housing costs stump suburbs
Elections case goes to U.S.'s top court
Mall, market, schools set town abuzz
Unusual cast in governor's race
WorldJam bounces back from watery weekend
Adults aliens on Planet Pokemon
Channel 12 sticks with winner
GET TO IT
Building fires set, officials suspect
Code, litter enforcers are now police
Concern for kids unites faiths
Cyclists' inspiration: 10-year-old friend
Dump old tires with no cost, penalty
Maple Knoll welcomes back band leader
Prisoner escapes from Queensgate
TRISTATE DIGEST