Paul J. Licata, D.O.
GOLD COAST PULMONARY AND SLEEP ASSOCIATES, LLC
492 Montauk Ave, New London CT 06320
SLEEP IS FOOD FOR THE BRAIN:
Get enough of it, and get it when you need it!
How much sleep is enough? According to the National Sleep Foundation, teens need between 8.5-9.5 hours of sleep per night
Teens will "Phase Delay" -go to bed late and wake up late.
Sleep Deprivation impairs:
Ability to pay attentionSleep deprivation impairs motor function - includes tremors, incoordination, blurred vision, and prolonged reaction time. Reaction time has been shown to be equally slowed in the sleep deprived individuals as those who are legally drunk.
Verbal creativity and effective communication Abstract thinking
Creative problem solving and innovation Mental sharpness
Decision-making involving the unexpected Retrieving from long term memory
Drowsy drivers are as dangerous as drunk driving: Drivers under
the age of 25
are involved in 55% of 100,000 police reported accidents. This is due to lapses in attention and delayed response times at critical moments.
Sleep deprivation vs. Depression: Both depression and sleep deprivation
can interfere with our ability to think, work, socialize and enjoy life.
Symptoms include: lack of energy
Difficulty concentrating and making decisions Moodiness
Unusual sleep patterns Loss of interest in activities Weight and appetite changes
ADHD, Sleep deprivation, or Both? Feeling moody, restless, or unable to concentrate? Sleep deprivation can lead to inattention, irritability, and impulsive behavior. These are some of the same symptoms of ADHD (Attention Deficit Hyperactivity Disorder). If your teen is showing symptoms of ADHD, then a sleep assessment should be part of the overall picture.
Common disorders associated with sleep deprivation: Insomnia, Obstructive Sleep Apnea Syndrome, Restless Leg Syndrome, Pain syndromes, tonsillar hypertrophy ("kissing tonsils"), psychiatric problems, neurological problems
Please contact your doctor for further information
National Sleep Foundation: www.sleepfoundation.org
Tips For Teens
• Organize your life for sleep: Make sleep a priority. Review Teen Time in this toolkit and keep the Teen Sleep Diary. Decide what you need to change to get enough sleep to stay healthy, happy, and smart!
• A quick pick-me-up: Naps can help pick you up and make you work more efficiently, if you plan them right. Naps that are too long or too close to bedtime can interfere with your regular sleep.
• Create the right space: Make your room a sleep haven. Keep it cool, quiet and dark. If you need to, get eyeshades or blackout curtains. Let in bright light in the morning to signal your body to wake up.
• You can't fake wake: No pills, vitamins or drinks can replace good sleep. Consuming caffeine close to bedtime can hurt your sleep, so avoid coffee, tea, soda/pop and chocolate late in the day so you can get to sleep at night. Nicotine and alcohol will also interfere with your sleep.
• Drowsy driving is as dangerous as drunk driving: When you are sleep deprived, you are as impaired as driving with a blood alcohol content of .08%, which is illegal for drivers in many states. Drowsy driving causes over 100,000 crashes each year. Recognize sleep deprivation and call someone else for a ride. Only sleep can save you!
• Keep it constant: Establish a bed and wake-time and stick to it, coming as close as you can on the weekends. A consistent sleep schedule will help you feel less tired since it allows your body to get in sync with its natural patterns. You will find that it's easier to fall asleep at bedtime with this type of
• Prepare your body: Don't eat, drink, or exercise within a few hours of your bedtime. Don't leave your homework for the last minute. Tryto avoid the TV, computer and telephone in the hour before you go to bed. Stick to quiet, calm activities, and you'll fall asleep much more easily!
• Create a bedtime ritual: If you do the same things every night before you go to sleep, you teach your body the signals that it's time for bed. Try taking a bath or shower (this will leave you extra time in the morning), or reading a book.
• Leave stress out of it: Try keeping a diary or to-do lists. If you jot notes down before you go to sleep, you'll be less likely to stay awake worrying or stressing.
• Talk to your friends about your sleep: When you hear your friends talking about their allnighters, tell them how good you feel after getting enough sleep.
• Understand your body: Most teens experience changes in their sleep schedules. Their internal body clocks can cause them to fall asleep and wake up later. You can't change this, but you can participate in interactive activities and classes to help counteract your sleepiness. Make sure your activities at night are calming to counteract your already heightened alertness.