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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
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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
