Chronic sleep disorders in childhood, which affect some 70% of children with developmental or psychological disorders, are under-reported and under-treated. Sleep-phase disruption is also common among adolescents, whose school schedules are often incompatible with their natural circadian rhythm. Effective treatment begins with careful diagnosis using sleep diaries and perhaps sleep studies. Modifications in sleep hygiene may resolve the problem, but medical treatment is often warranted.
Another systematic review noted 7-16% of young adults suffer from delayed sleep phase disorder. This disorder reaches peak prevalence when people are in their 20s. Between 20 and 26% of adolescents report a sleep onset latency of >30 minutes. Also, 7-36% have difficulty initiating sleep. Asian teens tend to have a higher prevalence of all of these adverse sleep outcomes than their North American and European counterparts.
Stay cool at night. Make sure your bedroom is at the right temperature to help ensure a good night’s sleep. The National Sleep Foundation suggests setting the temperature between 60 and 67 degrees Fahrenheit for optimal sleep. Using cooling sheets and pillows can also help, especially for women in menopause who are experiencing hot flashes at night, says Dr. Alyssa Dweck, assistant clinical professor of obstetrics and gynecology at the Mount Sinai School of Medicine and co-author of “V is for Vagina.”