SNOOZE…OR LOSE!



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Snooze…Or Lose!: 10 “No-War” Ways to Improve Your Teen’s Sleep Habits SNOOZE…OR LOSE!

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Snooze…Or Lose!: 10 “No-War” Ways to Improve Your Teen’s Sleep Habits SNOOZE…OR LOSE! 10 “No-War” Ways to Improve Your Teen’s Sleep Habits HELENE A. EMSELLEM, M.D. WITH CAROL WHITELEY Joseph Henry Press Washington, D.C.

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Snooze…Or Lose!: 10 “No-War” Ways to Improve Your Teen’s Sleep Habits Joseph Henry Press 500 Fifth Street, NW Washington, DC 20001 The Joseph Henry Press, an imprint of the National Academy Press, was created with the goal of making books on science, technology, and health more widely available to professionals and the public. Joseph Henry was one of the founders of the National Academy of Sciences and a leader in early American science. Any opinions, findings, conclusions, or recommendations expressed in this volume are those of the author and do not necessarily reflect the views of the National Academy of Sciences or its affiliated institutions. Library of Congress Cataloging-in-Publication Data Emsellem, Helene. Snooze … or lose : 10 “no-war” ways to improve your teen’s sleep habits / by Helene Emsellem and Carol Whiteley. p. cm. Includes bibliographical references and index. ISBN 0-309-10189-1 (hardback) — ISBN 0-309-66021-1 (pdfs) 1. Teenagers—Sleep. 2. Teenagers—Health and hygiene. 3. Sleep deprivation—Health aspects. I. Whiteley, Carol. II. Title. RJ496.I6E47 2006 618.92′8498—dc22 2006011139 Cover image: Getty Images. Text illustrations: Elaine Robertson. Copyright 2006 by Helene A. Emsellem and Carol Whiteley. All rights reserved. Printed in the United States of America.

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Snooze…Or Lose!: 10 “No-War” Ways to Improve Your Teen’s Sleep Habits Contents Introduction: Waking Up to the Need for Sleep   1 PART I: WHAT’S UP WITH TEENS?     1   Why Teens Stay Up All Night and Sleep All Day   9 2   The Real Reason Teens Are Tired, Low Performing, Stressed, Overweight, and Incredibly Hard to Live With   23 3   Inside Sleep: What It Is, How It Works, Why Teens Need It   47 4   The Sleep-Learning Link: Why All-Nighters Don’t Work   63 5   Trying to Sleep in a No-Sleep Teen Culture   77 PART II: HOW TO HELP TEENS FEEL AND BE THEIR BEST     6   Off the Charts: Measuring Teen Sleepiness   93 7   Tips from Teens: How Parents Can Talk with Their Teens About the Importance of Sleep   107 8   10 “No-War” Ways to Improve Your Teen’s Sleep Habits for Optimum Health, Learning, and Living   117 9   Getting Off the Night Shift: Resetting Your Teen’s Internal Clock   135

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Snooze…Or Lose!: 10 “No-War” Ways to Improve Your Teen’s Sleep Habits PART III: WHEN TO SEEK HELP FROM PROFESSIONALS     10   What Are Sleep Disorders and How Should They Be Treated?   153 11   Handling Serious Problems That Can Accompany Lack of Sleep   175 PART IV: FAMILY AND COMMUNITY SUPPORT     12   Supporting Your Teen   195 13   Making Changes in Your School and Community   209 PART V: GLOBAL IMPACTS     14   Sleep Deprivation Around the World   225 Resources   231 Acknowledgments   237 Index   239