Medical Alert:Wake up call for teen insomnia

Sometimes teens develop sleep deficits because they are overscheduled or simply stay up too late at night. Insomnia, on the other hand, is a condition in which a person wants to sleep, but either has trouble falling asleep or staying asleep.

Researchers estimate up to half of all teens experience periods of insomnia. The condition increases the risk for mood disturbances, poor academic performance and behavioral problems.

Kyle Johnson, M.D., Sleep Specialist at Oregon Health & Science University, says one of the factors in teen insomnia is shifting patterns of sleep. As children transition into puberty, they tend to stay up later and sleep late on weekends. This can change the biological clock, causing the body to naturally become sleepier later at night and remain sleepy in the early morning hours.

Excessive use of caffeine can also contribute to sleep problems. Roughly 75 percent of teens drink one caffeinated beverage every day and 31 percent have two or more. Use of electronics, like games, television and computers, can increase alertness and interfere with the ability to wind down and relax before falling asleep.

Johnson says there are some simple things that can be done to promote sleepiness and improve nighttime sleep patterns:

Go to bed/get up at the same time every day, including weekends. This helps to establish a schedule for the body. The sleep/wake times should be set to ensure the child is getting as close to the optimal 9 hours as possible.

Limit consumption of caffeine. Johnson says caffeine has a half life of about 12 hours. So drinking a caffeinated beverage later in the day has more of an effect on sleep than one in the morning hours.

Eat a healthy diet. A well-nourished body is generally better able to tolerate the physical and emotional demands of the daytime hours, helping a person resist the sleep-robbing effects of stress.

Limit vigorous activity close to bedtime. It’s important to exercise, but high levels of activity prior to bedtime keep adrenaline flowing and the body pumped, making it difficult to fall asleep.

Establish a bedtime routine. Try to do something relaxing just before bedtime to allow the body to naturally wind down. Don’t watch television or play intense video games just before bedtime. Some experts even recommend keeping the computer and cell phone out of the bedroom to reduce distractions or potential sleep interruption.

Johnson doesn’t recommend using sleeping pills for teens with insomnia because none are specifically approved for use in children. If the insomnia lasts for three weeks or more and/or is interfering with a teen’s daily function or school performance, a physician should be consulted.