American Medical Association Family Medical Guide - American Medical Association [226]
Participating in a sport
Belonging to a team or playing a sport not only contributes to overall physical health but also can build self-confidence and make teens less likely to be bored and have the spare time that can lead to risky behavior.
Getting Enough Sleep
Sleep problems (see page 703), such as not getting enough sleep and falling asleep and waking at unusual hours, are common among teenagers. Teenagers require more sleep—9 to 10 hours a day—than children who are even slightly younger, and more than most adults. It is normal for teenagers to have difficulty falling asleep in the evening and difficulty waking in the morning because their biological clock is “off” in the daytime when they should be awake, and “on” in the evening when they should be sleeping. Adolescents who get 6 to 7 hours of sleep a night fall asleep more often during the day, especially during sedentary activities (such as sitting in a classroom or driving). Cutting back on sleep, even by 1 or 2 hours, has been linked to poor school performance, irritability, and vehicle collisions. Over time, increased levels of the stress hormone cortisol (brought on by lack of sleep) can damage brain cells directly and cause memory and learning problems.
Exposure to bright light (about 30 to 40 minutes first thing in the morning) as well as going to bed and waking up at the same time every day can help reset an adolescent’s biological clock. It also helps if teens leave a little time at the end of the day to unwind. They should also limit their intake of caffeine during the day and avoid exercising right before going to bed.
Staying Healthy: What Can Parents Do?
• Provide nutritious, well-balanced meals (see page 36). Girls especially need to get enough calcium (1,200 to 1,500 milligrams a day) during adolescence to build strong bones.
• Encourage your child to be physically active with activities such as walking, dancing, or sports.
• Try to see that your child goes to bed and wakes up at about the same time on weekdays and weekends, and that he or she gets 9 to 10 hours of sleep every day.
• Make sure that your teen does not take on too many activities. Think of ways to make his or her schedule more manageable, such as working fewer hours or dropping an activity. School, homework, sports, after-school activities, and a job may not provide time for an adequate amount of sleep, time with family, or nutritious meals.
• Make appointments for your teenager for regular medical checkups. Girls need to start having regular pelvic examinations (see page 140) and Pap smears at age 18—younger if they are or are about to become sexually active, or if they have menstrual problems.
• Make sure your child is aware of health self-examinations he or she should be performing regularly. Girls should begin doing monthly breast self-examinations (see page 138) by age 18. Boys should begin doing testicle self-examinations (see page 139) at puberty.
Adolescent Sexuality
Parents often have unrealistic views of their children’s sexuality and are unaware that their children are sexually active. However, most adolescents experiment with relationships and sex and, by the time they graduate from high school, many have had sexual experiences. It is important for parents to talk with their children about relationships, including the roles of sex, self-respect, and love. The more knowledge adolescents have about sex (including about contraception and safer sex), the less likely they are to engage in irresponsible or early sexual activity. Parents who find it difficult to talk about sex (or are not sure what to say) should ask their doctor to talk to their teen for them or ask the doctor to recommend a book to give to the teenager on the subject. However, parents should be available and willing to discuss any questions their children (of any age) have.
Pregnancy: A Responsibility of Both Partners
Adolescents who are having sex should actively prevent an unwanted pregnancy. Each year in the United States, nearly 800,000 unintended pregnancies