The Sleep-Deprived Teen: Why Our Teenagers Are So Tired, and How Parents and Schools Can Help Them Thrive

By Lisa L. Lewis

An Eye-Opening Parenting Guide for Better Teenage Sleep

“In this timely book, Lisa L. Lewis underscores why sleep is so vital for adolescent well-being and resilience and offers detailed, actionable tools for bringing about change.” —Arianna Huffington, founder & CEO of Thrive Global

#1 New Release in Teen Health, Sleep Medicine, and Sleep Disorders

In The Sleep-Deprived Teen, parenting journalist Lisa L. Lewis provides parents with the roadmap for more (and better) sleep for their teens —and perhaps even for themselves.

Pick up this actionable guide for parents of exhausted teens. Teenagers are tired, strapped for time, and often asked to wake up far earlier than they should due to school start times. In The Sleep-Deprived Teen, Lisa L. Lewis, who helped spark the first law in the nation requiring healthy school start times for adolescents, has written a reader-friendly book for parents who want to help their fatigued teens and tweens sleep well.

Learn the science of why teenage sleep matters and how sleep changes during the teen years. Poor sleep affects mental health, athletic performance, and academic success. It contributes to adolescent depression, anxiety, and even drowsy driving. On the flip side, when teens are well-rested, they’re happier, healthier, and more emotionally resilient.

In The Sleep-Deprived Teen, you’ll find:

• The science of why sleep matters and how it changes during the teen years
• A synthesis of the research, including tips and strategies to promote healthy sleep habits and help teens avoid poor sleep patterns
• An essential primer on technology, and a look at how gender, sexual identity, socioeconomic status, and race and ethnicity can affect teenage sleep

If you’ve read books like Parenting the New Teen in the Age of Anxiety, Generation Sleepless, or Inconvenient Sleep, then The Sleep-Deprived Teen is for you.

• Language: English
• Publisher: Open Road Integrated Media
• Release date: Jun 14, 2022
• ISBN: 9781642507928

Book preview

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Praise for

The Sleep-Deprived Teen

"In this timely book, Lisa L. Lewis underscores why sleep is so vital for adolescent well-being and resilience and offers detailed, actionable tools for bringing about change. Grounded in science and filled with insights and inspiration, The Sleep-Deprived Teen is a call to action for parents everywhere to help their teens thrive."

—Arianna Huffington, founder & CEO of Thrive Global

In her compelling and deeply researched book, Lisa L. Lewis shows why sleep matters to the physical, emotional, and social well-being of teenagers. She deftly reviews the science, then provides practical advice for putting those scientific insights into action. For parents and educators everywhere, this book is an urgent and timely read.

—Daniel H. Pink, #1 New York Times bestselling author of

When, Drive, and The Power of Regret

"Lisa L. Lewis’ book should serve as a wake-up call to parents, lawmakers, school administrators, coaches, and teens everywhere. It’s nearly impossible to convince adolescents they need more sleep, but this book is full of persuasive facts even the most exhausted teen might heed. Don’t let your aspiring NBA players miss the chapter on sleep as a competitive advantage! The Sleep-Deprived Teen is a bright and easy read with profound implications for the health and development of teens."

—Michelle Icard, author of Fourteen Talks by Age Fourteen

"The Sleep-Deprived Teen is a must-read for anyone caring for tweens and teens. It explains in a clear and accessible way how kids’ sleep patterns change during puberty and why good-quality sleep is so critical to the physical and emotional well-being of our adolescents."

—Vanessa Kroll Bennett, cohost, The Puberty Podcast

"The Sleep-Deprived Teen provides a conversationally paced review of the scientific background behind teen sleep challenges and outlines a roadmap for healthier and better-slept teens through community and school advocacy. Investing in today’s teens, who are tomorrow’s leaders, truly does start with a good night’s sleep!"

—Maida Lynn Chen, MD, director of the Sleep Center at Seattle Children’s Hospital and professor of pediatrics at the University of Washington School of Medicine

"Filled with outstanding research and reporting, The Sleep-Deprived Teen should convince every parent and educator of teens to make healthy sleep a priority. Lisa L. Lewis covers the latest research on sleep-deprivation and compels readers to consider practical changes around school start times, sports practices, media use, caffeine, driving habits and more, all with a goal of improving teen health and engagement with learning. Read it with your teen today!"

—Denise Pope, PhD, cofounder of Challenge Success and senior lecturer at Stanford University Graduate School of Education

"While we often view waking sleepy teens for pre-dawn school as a joke at best or an annoyance at worst, The Sleep-Deprived Teen shows why this practice undermines the health and well-being of children, families, and entire communities. Whether you live with, work with, or even know any teenagers, this engaging, illuminating book will awaken you to this ‘sleeper’ of an issue and show you how we as a society can address it."

—Terra Ziporyn Snider, PhD, executive director and cofounder, Start School Later

The Sleep-

Deprived Teen

Why Our Teenagers Are So Tired, and How Parents and Schools Can Help Them Thrive

By Lisa L. Lewis, MS

Coral Gables

Copyright © 2022 by Lisa L. Lewis, MS.

Published by Mango Publishing, a division of Mango Publishing Group, Inc.

Cover Design & Art Direction: Morgane Leoni

Cover Illustration: Anastasia/Adobe Stock

Layout & Design: Katia Mena

Mango is an active supporter of authors’ rights to free speech and artistic expression in their books. The purpose of copyright is to encourage authors to produce exceptional works that enrich our culture and our open society.

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The Sleep-Deprived Teen: Why Our Teenagers Are So Tired, and How Parents and Schools Can Help Them Thrive

Library of Congress Cataloging-in-Publication number: 2022932267

ISBN: (print) 978-1-64250-791-1, (ebook) 978-1-64250-792-8

BISAC category code HEA046000 HEALTH & FITNESS / Children’s Health

Printed in the United States of America

The information provided in this book is based on the research, insights, and experiences of the author. Every effort has been made to provide accurate and up-to-date information; however, neither the author nor the publisher warrants the information provided is free of factual error. This book is not intended to diagnose, treat, or cure any medical condition or disease, nor is it intended as a substitute for professional medical care. All matters regarding your health should be supervised by a qualified healthcare professional. The author and publisher disclaim all liability for any adverse effects arising out of or relating to the use or application of the information or advice provided in this book.

For sleepy teens everywhere

Contents

Foreword

Introduction

Part I: The Story of Teen Sleep (and Schools)

Prologue: The Stanford Summer Sleep Camp

Chapter 1: Sleep and the Teenage Brain: Why Sleep

Is So Important, Especially During Adolescence

What Sleep Is—and What It Isn’t • Stages of Sleep • What Happens When We Sleep? • Recommended Sleep by Age • A Quick Look at Brain Development • Sleep Quality • The Timing of Teen Sleep • An Important Note about Puberty • What Happens When Teens’ Alarm Clocks Go Off in the Morning • Why School Start Times Matter • A Note about Daylight • Teen-Sleep Takeaways

Chapter 2: How Did We Get Here?

When High School Was A Room in an Elementary School • The Cold War as Catalyst • The Yellow School Bus • A Shift to Earlier Starts • The Great Sleep Recession—and Not Just for Teens • Teen Sleep in Other Countries • Teen-Sleep Takeaways

Chapter 3: Taking It to the Schools

The Edina Story • A Game Changer • The Z’s to A’s Act • Amping Up Advocacy • Doctors’ Recommendations • Teen-Sleep Takeaways

Part II: Why Sleep Matters

Chapter 4: Sleep and Mental Health

The Intensity of Teen Brains (Even without Sleep Loss) • Lack of Sleep and Teen Brains • The Link between Sleep Loss and Anger and Other Intense Emotions • Sleep Deprivation and Suicide • Being Well Rested Boosts Positivity and Resilience •

Sleep as an Emotional Buffer • When Sleep Deprivation Seems Normal • Teen-Sleep Takeaways

Chapter 5: Risky Behaviors and Unhealthy Habits

Wired for Excitement • What about When Teens Are Sleep-Deprived? • A Link between Sleep and Crime • Substance Use • Stimulants, Caffeine, and Energy Drinks • Sleep and Eating Habits • Immunity and Healing • Sleep and Vaccines • Teen-Sleep Takeaways

Chapter 6: Sleepwalking through School

What It’s Like for Teachers • Narrowing the Education Equity Gap • Attendance and Tardies • Sleepy Kids and Truancy • It’s Hard to Learn if You’re Zoned Out • How Sleep Affects Learning • What about Grades? • ADHD and Sleep Deprivation • Graduation and Beyond • What about the Financial Impact? • Later Starts Are Overdue • Teen-Sleep Takeaways

Chapter 7: Sleep and Sports

Sleep as a Competitive Advantage • Maintaining Eligibility • Sleepy Athletes Are More Likely to Get Injured • About Concussions • Which Sports Have the Most Concussions? • The Sleep-Recovery Connection • Recovery from Injuries • Recovery from Workouts • Sleep Strategies for Teen Athletes • Teen-Sleep Takeaways

Chapter 8: Teens and Drowsy Driving

The Scope of Drowsy Driving • Teens Are Already Dangerous behind the Wheel • Sleepy Teens Are Even More Dangerous • Why Later Start Times Help • Raising Awareness • Teen-Sleep Takeaways

Chapter 9: Not All Teens Sleep the Same: Why Sex

and Gender, Orientation, Race and Ethnicity, and Socioeconomic Status Matter

Sex and Gender Differences in Sleep • Online Stressors • Falling in Love • What about Sexual Orientation? • Race and Ethnicity and Discrimination • Being Well Rested Helps • How Discrimination Impacts Sleep • An Interrelationship • The Effects of Poverty and Neighborhood Environment • Hunger • Other Neighborhood Aspects • Teen-Sleep Takeaways

Part III: How to Help Teens Get More Sleep

Chapter 10: How to Help Teens Get More Sleep:

Daytime Considerations

Be Aware of Sleep Needs • The Snooze Button Isn’t Your Friend • Let There Be Light • Consider a Scheduling Change • Beware of Overscheduling • Set Reasonable Expectations • The Art of the Nap • Why Nap? • When and How Long? • Time Your Caffeine Intake • Caffeine Naps • Get Active • Teen-Sleep Takeaways

Chapter 11: Other Ways to Help Teens Get More Sleep:

Night Moves

Time Your Studying • Avoid the Last-Minute Crunch • Be Consistent • Focus on Winding Down • Have a Bedtime Routine • Try Listening • Dim All the Lights • Think Pink • Bring on the Noise • Take a Bath • Don’t Rely on Medication • Furry Friends • An App for Teens • When to Seek Help • Pay Attention to Your Own Role (and Your Sleep) • Teen-Sleep Takeaways

Chapter 12: What about Tech?

How Technology and Social Media Affect Teen Sleep • Social Media • Like Rats Seeking Food • Online Gaming • Television and Binge-Watching • The Role of Blue Light • Realistic Advice about Teen Tech Use and Sleep • Understanding the Lure of Social Media • Advice about Blue Light • Setting Guidelines in the Home • Tech Use after Lights-Out • Teen-Sleep Takeaways

Chapter 13: How to Help Change School Start Times: Strategies for Success

Connect with Others in Your Community • Getting Comfortable Doing Advocacy Work • PTA • Start School Later • Determine the Scope • Develop a Shared Framework • Let’s Sleep! • Connect with Your Audience • Present the Facts Effectively • Leverage the Experts • Start Times Are an Equity Issue • Seek Out Student Voices • Living on Video • Teen-Sleep Takeaways

Chapter 14: How to Help Change School Start Times:

Insights on What to Expect

Don’t Rush • Identifying Stakeholders and Addressing Concerns • Countering Objections • The Challenge of Inertia • Sports • Transportation-Related Concerns • Other Related Family Concerns • Some Common Misconceptions • After-School Jobs • Preparation for the Real World • Can’t Teens Just Go to Bed Earlier? • How Do We Know Students Won’t Stay Up Later? • Teen Tech Use and Sleep • Be Persistent • Refocus the Conversation • Later Start Times as a Public Health Issue • For More Information • Teen-Sleep Takeaways

Chapter 15: Later Start Times in California:

An Insider’s View

Our Strategies the First Year • New Year, New Bill • What It Finally Took: Persistence, Allies, Communication, Timing, and Flexibility

Epilogue: Where We Are Today

Appendix A: Websites

Appendix B: Pie Chart/Time Wheel

Appendix C: Time Management Worksheet

Acknowledgments

Endnotes

About the Author

Foreword

There are times when one person can spark a tremendous change. One such spark is the story of how Lisa L. Lewis helped improve the sleep health of millions of kids.

For over twenty years, I was aware of the increasing data that our adolescents were systematically being sleep-deprived by society, and that the school system was one of the biggest drivers of this problem. I could recite the literature that stated that delaying school start times would improve the health of our children. I spoke about it many times over my career. But even after having spoken at several schools, I too had grown cynical that we could make a change. Although the audience was always interested in the information, they inevitably would politely say they were powerless to make any changes or that the science did not apply to their communities.

You can imagine how surprised I was to learn that a bill had been introduced in my adopted home state of California by State Senator Anthony Portantino to delay school start times to help adolescents get more sleep. I was even more surprised when I learned that he introduced the bill after reading a commentary Lisa had written, Why School Should Start Later in the Day, which ran in the Los Angeles Times in September 2016. One of the many facts that resonated with him was how sleep deprivation can be a factor in suicidal behavior, given that a close family member of his had died by suicide.

That state bill, which called for the public high schools and junior high schools in California to implement healthier starting times, was quickly defeated in Sacramento. But the spark was lit. Senator Portantino vowed to work through the legislative process to reintroduce the bill. The second time around, the bill made it out of the legislature only to be vetoed by the governor. Undeterred, and with a growing coalition of supporters and increasing scientific data, he introduced the bill for a third time.

We worked together throughout the journey as part of a collective effort by a small, dedicated group of volunteers, including Joy Wake and others in Sacramento who regularly called on legislators to share the peer-reviewed research and other updates. In 2019, our efforts culminated in California being the first state in the nation to pass a law of this scope protecting adolescent sleep health.

No fundraising was ever done in support of this bill, and it was up against some of the most powerful lobbyists in the state. Indeed, many political experts expected the bill to be defeated. But science won out.

In my practice I’ve seen countless teens over the years whose sleep issues are hindering their health and well-being. With this book, parents now have a clear, accessible guide about the importance of sleep health for their adolescents and the far-reaching ramifications it can have.

–Rafael Pelayo, MD, FAASM, clinical professor, Sleep Medicine Division, Stanford University School of Medicine

Introduction

Is your teenager well rested?

If you’re reading this, chances are the answer is no.

That’s stressful for both of you. And, as a parent of teens, I know it’s not easily solved by saying, Go to bed!

I’d like to point out that you’re not alone: Unfortunately, this sleep-deprived scenario has become the norm.

In 2007, when the Centers for Disease Control and Prevention (CDC) first added teen sleep to its national Youth Risk Behavior Survey, only 31 percent of high schoolers said they got at least eight hours of sleep on school nights.¹ By 2019, that was down to 22 percent.²

In fact, eight hours is the minimum amount they need: The National Sleep Foundation recommends that fourteen- to seventeen-year-olds get eight to ten hours a night. (This drops to the adult range of seven to nine hours at age eighteen.)³

Teens themselves know their sleep falls far short of this. As Jessica Lahey recounts in The Addiction Inoculation, her 2020 book about preventing teenage substance abuse, When I tell adolescents how much sleep they are supposed to get, they laugh. Whole auditoriums full of middle and high school kids just throw their heads back and laugh. Their message is clear: teens get nowhere near enough sleep.⁴

Not only does teen sleep loss have important implications for substance use, as Lahey discusses in her book, it’s worrisome for a number of other reasons.

Sleep-deprived teens are more likely to engage in risky behaviors and be anxious, depressed, or suicidal. At school, their grades are affected, and they’re absent or tardy more often. Sleepy athletes have a greater risk of injury, and drowsy teen drivers are more likely to crash.

The changed sleep rhythms of adolescence are a driving factor. But there are also societal ones: Teenagers are overloaded, strapped for time, and often asked to wake far earlier than they should because of school start times. It’s no surprise they’re sleep-deprived as a result, with far-reaching consequences.

They’re dragging themselves through their days, which begin far too early and don’t end until late in the evening. And then the alarm rings at the crack of dawn and they do it all over again.

This issue hit my radar when my son entered high school in the fall of 2015. As he struggled to wake up each morning to get to class by 7:30 a.m. and came home exhausted every afternoon, I questioned why his school began classes so early. The local middle schools started at 8:45 a.m., making the transition to high school that much more difficult.

In my small community in Southern California’s Inland Empire, where many residents had grown up locally and attended the same high school, no one I spoke to could remember a time when the school day hadn’t started so early. Some thought it might be because of the buses the district had once used to transport kids, even though high school bus service had been discontinued.

It made no sense.

When I questioned parents of older kids, they shrugged and acknowledged they were grateful that stage was behind them. But it was apparent some kids were quietly suffering. My son’s freshman year, there was a suicide cluster in the district.

Meanwhile, on a daily basis, kids were struggling to stay awake and get to school on time. I saw them lining up every morning at the just-opened Starbucks across the street from the school, and I talked to other parents and found out their kids were racking up tardies or quietly pursuing other options like taking online classes to avoid having a first period.

I quickly realized I’d tapped into something larger than our school or our community. In August 2015, the same month my son started high school, the CDC had released its national school-start-time survey results showing that more than three-fourths of the nation’s middle and high schools started earlier than the recommended 8:30 a.m. start time.

My search for information led me to other parents in communities across the country and to findings dating back several decades. As I spoke with and met dozens of researchers, educators, and community members, it became apparent that the issue was reaching a critical mass. After many years of careful study, the American Academy of Pediatrics had issued