Many U.S. high school and college students have signs of problem sleepiness, such as:

-	difficulty getting up for school;
-	falling asleep at school; and/or
-	struggling to stay awake while doing homework.

Recent studies indicate that teens need 9 hours or more of sleep per night.  At the same time, many teens begin to show a preference for a later bedtime, which may be due to biological changes during puberty.  teens tend to stay up later but have to get up early for school, resulting in their getting much less sleep than they need.

Sleep is important at any age, but getting sufficient sleep is essential for teens since they are still growing and developing.  Sleep experts are also concerned because excessive sleepiness can place teens at risk for problems such as:

-	automobile accidents;
-	poor school performance and poor grades;
-	depressed moods; and
-	problems with peer and adult relationships.

Sleep deprivation also lowers the immune threshold so tired teens are more likely to get sick.  Re: part-time jobs: High school students who work more than 20 hours per week have more problem sleepiness and may use more caffeine, nicotine and alcohol than those who work less than 20 hours per week or not at all.

What Can Help?

SLEEP- THERE IS NO SUBSTITUTE!

1. Many people simply do not allow enough time for sleep on a regular basis.  Teens may be able to adjust their circadian clocks through these gradual, consistent steps:
2. Gradually move to an earlier bedtime.  For example, if an extra hour of sleep is needed, try going to bed 15 minutes earlier each night for 4 nights and then keep the last bedtime.  This method will increase the amount of time in bed without causing a sudden change in schedule.  Aim for 8 1/2 to 9 1/4 hours of sleep, even on weekends.
3. While adapting to this schedule, avoid caffeine, alcohol and other substances that can affect sleep. 
4. Open blinds or turn on lights as soon as possible after waking.  Avoid bright light in the evening.
5. Relax before bedtime.  Avoid strenuous exercise, heavy reading, studying and computer games within one hour of going to bed.

Beware of weekends!  In order for your 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 observed:

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 2 or 3 hours later than normal.  Take a nap in the early afternoon if you are sleepy.

Medications/Drugs

In general, medications do not help problem sleepiness, and some make it worse.  Caffeine can reduce sleepiness and increase alertness, but only temporarily.  It can also cause problem sleepiness to become worse by interrupting sleep.  While alcohol may shorten the time it takes to fall asleep, it can disrupt sleep later in the night, and therefore add to the problem.

IF YOU'RE SLEEPY- DON'T DRIVE!  A person who is sleepy and drives is at high risk for an accident.  Planning ahead may help reduce that risk.

Sources: National Institutes of Health (National Heart, Lung, and Blood Institute)

National Sleep Foundation

The Cincinnati Enquirer: "Wake-up call for sleepy teens", October 11, 1999.