Homeroom Zombies

Adopt a healthy lifestyle. Teens who exercise regularly, maintain a healthy diet and avoid alcohol tend to fall asleep faster and stay asleep longer than those who don't. (The same is true for adults.) Teens who smoke or use chewing tobacco should quit for many reasons, but getting better sleep is an additional motivation. Nicotine is a stimulant that can disturb sleep.

Take naps. Buildup of some sleep debt is inevitable—given most schools' yawn-inducing start times and the obstacles to falling asleep at 11. Teens who routinely get much less sleep than they need can make up for some of the difference with a nap after school. To prevent nighttime sleep disruption, teens shouldn't nap longer than 60 minutes or in the evening after dinner.

Set rules. Forbidding teens to drive after 11 p.m. (when they're most likely to nod off) won't win Mom and Dad any popularity contests, but it can save lives.

Be alert for sleep disorders. Teens may suffer from the same disorders that prevent adults from getting a decent night's sleep. These include obstructive sleep apnea (a nighttime breathing disorder), narcolepsy and restless-legs syndrome.

Provide a good example. If parents are staying up late and battling sleep deprivation with gallons of coffee, why should teens follow their advice to get a good night's sleep?

Above all, don't give up. Boyle, the teacher in Massachusetts, talks one-on-one with students who repeatedly fall asleep in class about the importance of sleep and calls parents if the problem continues. "These aren't bad kids," she says. "Often, they're highly motivated, spending hours on homework and also working to save money for college. If you talk to them, you can have a big impact."