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中学生们也成为缺“觉”一族了？小小年纪就已经有睡眠不足的问题，这可不是小事情。如果你发现自己也是缺“觉”一族，那你可要注意了！赶快来听听怎么解决缺“觉”的问题吧。
Your high schooler’s chronically tired, right? Stays up late every night—surveys say close to midnight—finishing homework, texting friends, screen time, doing whatever teenagers do, and then has to get up early—typically 6, 6:30—for school the next morning. Happens five days a week, with your teen getting more and more tired. Then comes the weekend.
Helene Emsellem: Every parent of a teenager knows that if you try to get them up in the morning on the weekends, they are tired, 1)grouchy, irritable, and not the charming individuals that they’re capable of being because they’re so exhausted.
That’s sleep expert Helene Emsellem. She says the typical high school senior gets about seven hours of sleep on school nights. And yet...
Helene: Most studies that have been done have shown a fairly consistent nine-and-a-quarter-hour sleep requirement. So there’s a huge gap between what they’re getting on an average school night, and what they require.
As teens progress through 2)puberty, 3)unprecedented growth in body and brain requires lots of sleep. And there’s something else changing: The very brain chemical that makes one feel sleepy—4)melatonin—is released later and later in the evening as teens get older.
Because of this shift, says sleep researcher Stephanie Crowley from Rush University, teenagers just don’t feel sleepy till later at night.
Stephanie: So compared to say, a 10-year-old, a 16- or 17-year-old might be able to stay awake later—compared to a 10-year-old that will likely fall asleep on the couch watching TV.
Result? By the end of each school week, your average teenager has 5)accrued as much as 5 to 10 hours of sleep debt, which brings us back to the weekends.
Stephanie: What the majority of adolescents do is, they will try and recover their sleep on the weekends. What usually will happen is they’ll stay up late to socialize with friends and then 6)sleep in in the morning.
But this pattern makes things worse, not better.
Helene: So even if you catch up by sleeping in late on your weekend mornings, by doing so, it makes it harder for you to fall asleep by 10 or 10:30 on Sunday night. And you start all over again, sleep-restricted.
But Emsellem offers some suggestions for the weekends, based on her research in the lab—and raising three daughters.
Helene: I honestly, as a parent myself, feel like a criminal if I ask them to get up at 7:30 or 8 o’clock in the morning. But I do try to get them to get up by 9. And I encourage them to get up, and get some activity and some light exposure in the morning.
Emsellem calls light a drug that promotes wakefulness in the morning, in the same way that darkness can promote sleep.
Helene: In the evening, after 9 o’clock at night, I try to have them 7)dim down the lights, minimize light exposure.
Literally, turn off some lights in the house. And make a transition to sleep, like take a warm shower. And there are some don’ts.
Helene: Don’t run, run, do homework, talk to everybody, text message everybody, leap in bed, turn out the lights—and expect yourself to fall asleep.
And when teens can’t fall asleep, getting frustrated just lying there...
Helene: This is where some of their electronics, used really carefully, can be helpful—listening to a soothing playlist with the lights out; listening to a book but setting a timer on it, for 30 minutes.
And two more tips: no caffeine, no chocolate after 2 p.m. And try to get an early afternoon nap, both on the weekends and during the week.
Helene: I encourage teens, if they have a break during the day, to use that study hall or break—if they’re permitted to—for a 20-minute nap, particularly, by the way, if they have a test in the afternoon. The studies have shown they’ll do better on their test with a nap mid-day.
And they will have more energy and concentration to power through their homework later in the evening.
你家里的中学生长期都很疲劳，对吗？他们每晚都熬夜到很晚——有调查表明一般都是到午夜——做作业，给朋友发短信，再不然就是对着电脑或者做些青少年们都爱做的事。然后，他们还得早起——一般在六点或六点半起床——因为第二天早上要上学。这样的情况一周要发生五次，而你们的孩子也会越来越累，一直到周末。
海琳·埃姆赛莱姆：每个青少年的父母都知道，如果在周末早晨叫自己的孩子起床，他们会很累，不高兴，火气很大，根本不是平常那个乖孩子——这都是因为他们太累了。
以上是来自一位睡眠专家海琳·埃姆赛莱姆的分析，她说基本上高中生一般会有七小时的睡眠时间。但是……
海琳：大多数研究都表明每天九小时十五分钟的睡眠时间是必需的。所以，学生们在有课的晚上的平均睡眠时间与他们实际需要的睡眠时间相差甚远。
因为青少年要经历青春期，身体会经历之前不曾有过的成长，这些都需要充分的睡眠时间。而且随着青少年的成长，他们大脑中那种会让他们发困的化学成分——褪黑激素——在晚上会分泌得越来越晚。
由于这个变化，来自拉什大学的睡眠研究家斯蒂法妮·克劳利称，青少年晚上发困的时间会越来越晚。
斯蒂法妮：所以，比较来说，一个16岁或17岁的青年会比一个10岁的少年发困更晚——10岁的少年可能在沙发上看电视的时候就睡着了。
这会导致什么结果呢？上课的一周过完之后，平均每个学生都带着自己欠下的五至十小时的“睡眠债”进入了周末。
斯蒂法妮：大多数青少年都会尽量在周末补觉。但实际上他们还是熬夜到很晚，跟自己的朋友交流，然后第二天早上睡过头。
但这样的模式不会起到改善作用，反而会带来更糟糕的效果。
海琳：所以就算你想在周末早上多睡一会儿来弥补的话，只会导致你在星期日晚上10点或者10点半更难入睡。然后又开始恶性循环，还是睡不够。
但是埃姆赛莱姆根据自己在实验室的研究以及自身养育三个女儿的经验，提供了针对在周末的一些建议。
海琳：说实话，我自己作为家长，每次早上七点半或八点叫孩子们起床的时候，都觉得很愧疚。但是我还是坚持试着让他们在九点前起床。并且我鼓励他们早上起床后，做些运动，让光照一照。
埃姆赛莱姆称光是早晨苏醒的一剂有效药，就像黑暗会让人更想睡一样。
海琳：晚上九点之后，我会试着把灯弄暗一点儿，尽量不让他们被光照着。
其实就是，把家里的灯关掉一些。作好睡觉前的准备，比如说洗个热水澡。当然还有一些最好不要做的事。
海琳：不要急急忙忙，不要做作业，不要跟每个人都聊天，不要跟谁都要发短信，关灯之后躺在床上等着自己睡着。
可是当孩子们睡不着，躺在那儿越来越沮丧的时候……
海琳：这个时候，有选择地使用一些电子设备会有帮助。关着灯听一些比较舒缓的歌曲；听一些有声读物，最好是能设置一个30分钟时长的限制。
还有两个建议：下午两点后不要喝含咖啡因的饮料，不要吃巧克力。尽量早早地睡个午觉，不管是在上学日还是周末。
海琳：我鼓励孩子们好好利用学习室和休息时间——当然是在被允许的情况下——睡20分钟的午觉，如果下午有测验的话，这样会很有帮助。研究表明，中午睡午觉会让他们在下午的测验中表现更好。
并且这样做，他们晚上做作业的时候也会有更多精力，注意力也会更集中。
翻译：小寒
Your high schooler’s chronically tired, right? Stays up late every night—surveys say close to midnight—finishing homework, texting friends, screen time, doing whatever teenagers do, and then has to get up early—typically 6, 6:30—for school the next morning. Happens five days a week, with your teen getting more and more tired. Then comes the weekend.
Helene Emsellem: Every parent of a teenager knows that if you try to get them up in the morning on the weekends, they are tired, 1)grouchy, irritable, and not the charming individuals that they’re capable of being because they’re so exhausted.
That’s sleep expert Helene Emsellem. She says the typical high school senior gets about seven hours of sleep on school nights. And yet...
Helene: Most studies that have been done have shown a fairly consistent nine-and-a-quarter-hour sleep requirement. So there’s a huge gap between what they’re getting on an average school night, and what they require.
As teens progress through 2)puberty, 3)unprecedented growth in body and brain requires lots of sleep. And there’s something else changing: The very brain chemical that makes one feel sleepy—4)melatonin—is released later and later in the evening as teens get older.
Because of this shift, says sleep researcher Stephanie Crowley from Rush University, teenagers just don’t feel sleepy till later at night.
Stephanie: So compared to say, a 10-year-old, a 16- or 17-year-old might be able to stay awake later—compared to a 10-year-old that will likely fall asleep on the couch watching TV.
Result? By the end of each school week, your average teenager has 5)accrued as much as 5 to 10 hours of sleep debt, which brings us back to the weekends.
Stephanie: What the majority of adolescents do is, they will try and recover their sleep on the weekends. What usually will happen is they’ll stay up late to socialize with friends and then 6)sleep in in the morning.
But this pattern makes things worse, not better.
Helene: So even if you catch up by sleeping in late on your weekend mornings, by doing so, it makes it harder for you to fall asleep by 10 or 10:30 on Sunday night. And you start all over again, sleep-restricted.
But Emsellem offers some suggestions for the weekends, based on her research in the lab—and raising three daughters.
Helene: I honestly, as a parent myself, feel like a criminal if I ask them to get up at 7:30 or 8 o’clock in the morning. But I do try to get them to get up by 9. And I encourage them to get up, and get some activity and some light exposure in the morning.
Emsellem calls light a drug that promotes wakefulness in the morning, in the same way that darkness can promote sleep.
Helene: In the evening, after 9 o’clock at night, I try to have them 7)dim down the lights, minimize light exposure.
Literally, turn off some lights in the house. And make a transition to sleep, like take a warm shower. And there are some don’ts.
Helene: Don’t run, run, do homework, talk to everybody, text message everybody, leap in bed, turn out the lights—and expect yourself to fall asleep.
And when teens can’t fall asleep, getting frustrated just lying there...
Helene: This is where some of their electronics, used really carefully, can be helpful—listening to a soothing playlist with the lights out; listening to a book but setting a timer on it, for 30 minutes.
And two more tips: no caffeine, no chocolate after 2 p.m. And try to get an early afternoon nap, both on the weekends and during the week.
Helene: I encourage teens, if they have a break during the day, to use that study hall or break—if they’re permitted to—for a 20-minute nap, particularly, by the way, if they have a test in the afternoon. The studies have shown they’ll do better on their test with a nap mid-day.
And they will have more energy and concentration to power through their homework later in the evening.
你家里的中学生长期都很疲劳，对吗？他们每晚都熬夜到很晚——有调查表明一般都是到午夜——做作业，给朋友发短信，再不然就是对着电脑或者做些青少年们都爱做的事。然后，他们还得早起——一般在六点或六点半起床——因为第二天早上要上学。这样的情况一周要发生五次，而你们的孩子也会越来越累，一直到周末。
海琳·埃姆赛莱姆：每个青少年的父母都知道，如果在周末早晨叫自己的孩子起床，他们会很累，不高兴，火气很大，根本不是平常那个乖孩子——这都是因为他们太累了。
以上是来自一位睡眠专家海琳·埃姆赛莱姆的分析，她说基本上高中生一般会有七小时的睡眠时间。但是……
海琳：大多数研究都表明每天九小时十五分钟的睡眠时间是必需的。所以，学生们在有课的晚上的平均睡眠时间与他们实际需要的睡眠时间相差甚远。
因为青少年要经历青春期，身体会经历之前不曾有过的成长，这些都需要充分的睡眠时间。而且随着青少年的成长，他们大脑中那种会让他们发困的化学成分——褪黑激素——在晚上会分泌得越来越晚。
由于这个变化，来自拉什大学的睡眠研究家斯蒂法妮·克劳利称，青少年晚上发困的时间会越来越晚。
斯蒂法妮：所以，比较来说，一个16岁或17岁的青年会比一个10岁的少年发困更晚——10岁的少年可能在沙发上看电视的时候就睡着了。
这会导致什么结果呢？上课的一周过完之后，平均每个学生都带着自己欠下的五至十小时的“睡眠债”进入了周末。
斯蒂法妮：大多数青少年都会尽量在周末补觉。但实际上他们还是熬夜到很晚，跟自己的朋友交流，然后第二天早上睡过头。
但这样的模式不会起到改善作用，反而会带来更糟糕的效果。
海琳：所以就算你想在周末早上多睡一会儿来弥补的话，只会导致你在星期日晚上10点或者10点半更难入睡。然后又开始恶性循环，还是睡不够。
但是埃姆赛莱姆根据自己在实验室的研究以及自身养育三个女儿的经验，提供了针对在周末的一些建议。
海琳：说实话，我自己作为家长，每次早上七点半或八点叫孩子们起床的时候，都觉得很愧疚。但是我还是坚持试着让他们在九点前起床。并且我鼓励他们早上起床后，做些运动，让光照一照。
埃姆赛莱姆称光是早晨苏醒的一剂有效药，就像黑暗会让人更想睡一样。
海琳：晚上九点之后，我会试着把灯弄暗一点儿，尽量不让他们被光照着。
其实就是，把家里的灯关掉一些。作好睡觉前的准备，比如说洗个热水澡。当然还有一些最好不要做的事。
海琳：不要急急忙忙，不要做作业，不要跟每个人都聊天，不要跟谁都要发短信，关灯之后躺在床上等着自己睡着。
可是当孩子们睡不着，躺在那儿越来越沮丧的时候……
海琳：这个时候，有选择地使用一些电子设备会有帮助。关着灯听一些比较舒缓的歌曲；听一些有声读物，最好是能设置一个30分钟时长的限制。
还有两个建议：下午两点后不要喝含咖啡因的饮料，不要吃巧克力。尽量早早地睡个午觉，不管是在上学日还是周末。
海琳：我鼓励孩子们好好利用学习室和休息时间——当然是在被允许的情况下——睡20分钟的午觉，如果下午有测验的话，这样会很有帮助。研究表明，中午睡午觉会让他们在下午的测验中表现更好。
并且这样做，他们晚上做作业的时候也会有更多精力，注意力也会更集中。
翻译：小寒