By JOCELYN GECKER, Associated Press

Navigating bedtime with a teenager is, in many homes, a nightly battle with a constant refrain: Get off your phone! Go to bed!

Research shows that today’s teenagers are more sleep-deprived than ever before. Adolescents need between eight and 10 hours of sleep, according to the Centers for Disease Control and Prevention. But nearly 80% of American teenagers aren’t getting that, and experts say it’s affecting important areas like mental health and school attendance.

Bedtime routines aren’t just for toddlers. Teenagers need them too, says Denise Pope, an expert on child development and a senior lecturer at Stanford University’s Graduate School of Education.

Experts in adolescent sleep say a few small changes to how parents and teens approach sleep can make a dramatic difference.

Try a tech-free bedtime routine for teens

The first step to setting up a better bedtime routine is dealing with technology.

— Separate children from their devices at night. Phones, tablets, streaming services and video games aren’t the only things keeping kids up at night, but experts agree they are a major factor in delaying sleep.

“Get the temptation out of the bedroom,” Pope says. If the phone is within arm’s reach, it’s hard to ignore when notifications buzz. Many teens say they fall asleep while scrolling, or reach for their phone if they have trouble sleeping, and end up scrolling for hours.

— Be prepared for excuses. “My phone is my alarm clock” is something a lot of parents hear. The solution: Buy an alarm clock.

— Put screens away an hour before bedtime. Exposure to light prevents the release of melatonin, the hormone released by the brain that makes us feel drowsy.

Then, replace screens with a new wind-down routine.

— Try to get to bed around the same time each night and start winding down at least 30 minutes before. During that time, silence notifications, take a warm shower, read a book. To get an idea of what your teen’s bedtime should be, try an online “ bedtime calculator,” such as the one from the American Academy of Sleep Medicine.

— Avoid caffeine and energy drinks in the afternoon and evening.

— The best sleep environment is a cool, dark, quiet room. In noisy households, earplugs and a sleep mask can help. If a bedroom is too warm, it can affect getting to sleep and staying asleep, says adolescent sleep expert Kyla Wahlstrom.

Know the signs of sleep deprivation in teens

Some of the telltale evidence of sleep deprivation: being irritable, grumpy, short-tempered, emotionally fragile, unmotivated, impulsive and more likely to see the world and oneself through a negative lens. A sleep-deprived teen also may fall asleep during the daytime, in the car or in class.

“We often blame adolescents for being lazy or unruly or having bad behavior, much of which could be attributed to the fact that they are chronically sleep-deprived,” says Wendy Troxel, a clinical psychologist who has conducted numerous studies on adolescent sleep.

How do you tell the difference between a sleepy teen and a cranky-but-well-rested one?

— One key sign is what sleep expert Joanna Fong-Isariyawongse calls “zombie mornings.”

“If your teen hits snooze five times, takes forever to get out of bed, asks you for a big cup of coffee first thing in the morning, most likely they are running on empty,” says Fong-Isariyawongse, a neurologist at the University of Pittsburgh.

— Extreme mood swings are another sign. Sleep is critical for emotional processing, which is why sleep-deprived teens are more likely to be irritable, anxious or depressed.

— A sleep-deprived teen may fall behind in school, because sleep is essential for learning and memory consolidation.

— Teens who sleep less are more likely to make bad choices when it comes to drug or alcohol use, drowsy or reckless driving and risky sexual behavior.

— Does your teen sleep until lunchtime on weekends? “Most likely they are not getting enough sleep during the week,” says Fong-Isariyawongse. It’s fine to sleep in a bit, but try to limit it to a couple hours. Otherwise, it throws off the body clock and makes it harder to wake up when the new school week begins.

Why should teenagers care? Show them the science

Explain to your teens why sleep matters, and that it’s not just nagging parents who say so. The data on mental health and sleep is vast.

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— Many studies show that depression, anxiety and the risk of suicidal thinking go up as sleep goes down.

— Beyond mood, sleep deprivation affects physical and athletic ability. That’s why several NFL and NBA teams have hired sleep coaches. Teens who are sleep-deprived sustain more physical injuries, because they take more risks, their judgment is impaired, and reflexes and reaction times are not as fast. Teens who get more sleep perform better in sports, and when they do get injuries, they have a quicker recovery time.

— More teenage car accidents come from drowsy driving than driving under the influence of alcohol, studies show. Teens who say they get less than eight hours of sleep a night are more likely to text while driving, not wear a seat belt, drink and drive — or get in a car with a driver who has been drinking.

As any parent knows, telling their teenager to go to sleep does not always work. You need to get their buy-in.

“Kids need to be educated about sleep, and their brain health and emotional health, and how it all ties together,” says Wahlstrom. “Tell your kids, ‘You’ll do better in school, better in sports, you’ll look better after a good night’s sleep.’ Because until they want to help themselves, they won’t do it.”

The Associated Press’ education coverage receives financial support from multiple private foundations. AP is solely responsible for all content. Find AP’s standards for working with philanthropies, a list of supporters and funded coverage areas at AP.org.

By JOCELYN GECKER, Associated Press

MANSFIELD, Ohio (AP) — The topic of a new course at Mansfield Senior High School is one that teenagers across the country are having trouble with: How to Get to Sleep.

One ninth grader in the class says his method is to scroll through TikTok until he nods off. Another teen says she often falls asleep while on a late-night group chat with friends. Not everyone takes part in class discussions on a recent Friday; some students are slumped over their desks napping.

Sleep training is no longer just for newborns. Some schools are taking it upon themselves to teach teenagers how to get a good night’s sleep.

“It might sound odd to say that kids in high school have to learn the skills to sleep,” says Mansfield health teacher Tony Davis, who has incorporated a newly released sleep curriculum into a state-required high school health class. “But you’d be shocked how many just don’t know how to sleep.”

Mansfield Senior High School teacher Tony Davis talks to his health class about the topic of sleep Friday, Dec. 6, 2024, in Mansfield, Ohio. (AP Photo/Phil Long)

Adolescents burning the midnight oil is nothing new; teens are biologically programmed to stay up later as their circadian rhythms shift with puberty. But studies show teenagers are more sleep deprived than ever, and experts believe it could be playing a role in the youth mental health crisis and other problems plaguing schools, including behavioral and attendance issues.

“Walk into any high school in America and you will see kids asleep. Whether it’s on a desk, outside on the ground or on a bench, or on a couch the school has allotted for naps — because they are exhausted,” says Denise Pope, a senior lecturer at Stanford Graduate School of Education. Pope has surveyed high school students for more than a decade and leads parent sessions for schools around California on the importance of teen sleep. “Sleep is directly connected with mental health. There is not going to be anyone who argues with that.”

Mansfield Senior High School senior Talitha Cameron, 18, listens during her health class on sleep, in Mansfield, Ohio, Friday, Dec. 6, 2024. (AP Photo/Phil Long)

How much sleep do teens need?

Adolescents need between eight and 10 hours of sleep each night for their developing brains and bodies. But nearly 80% of teens get less than that, according to the U.S. Centers for Disease Control and Prevention, which has tracked a steady decline in teen sleep since 2007. Today, most teens average 6 hours of sleep.

Research increasingly shows how tightly sleep is linked to mood, mental health and self-harm. Depression, anxiety and suicidal thoughts and behavior go up as sleep goes down. Multiple studies also show links between insufficient sleep and sports injuries and athletic performance, teen driving accidents, and risky sexual behavior and substance use, due in part to impaired judgment when the brain is sleepy.

Mansfield Senior High School teacher Tony Davis hands out work sheets to his health class about the topic of sleep Friday, Dec. 6, 2024, in Mansfield, Ohio. (AP Photo/Phil Long)

For years, sleep experts have sounded an alarm about an adolescent sleep crisis, joined by the American Medical Association, the American Academy of Pediatrics, the CDC and others. As a result, some school districts have shifted to later start times. Two states — California and Florida — have passed laws that require high schools to start no earlier than 8:30 a.m. But simply telling a teenager to get to bed earlier doesn’t always work, as any parent can attest: They need to be convinced.

That’s why Mansfield City Schools, a district of 3,000 students in north-central Ohio, is staging what it calls “a sleep intervention.”

‘Sleep to Be a Better You’

The district’s high school is piloting the new curriculum, “Sleep to Be a Better You,” hoping to improve academic success and reduce chronic absences, when a student misses more than 10% of the school year. The rate of students missing that much class has decreased from 44% in 2021 but is still high at 32%, says Kari Cawrse, the district’s attendance coordinator. Surveys of parents and students highlighted widespread problems with sleep, and an intractable cycle of kids going to bed late, oversleeping, missing the school bus and staying home.

Mansfield Senior High School attendance coordinator Kari Cawrse stands with the school cafeteria in the background in Mansfield, Ohio, Friday, Dec. 6, 2024. (AP Photo/Phil Long)

The students in Davis’ classroom shared insights into why it’s hard to get a good night’s sleep. An in-class survey of the 90 students across Davis’ five classes found over 60% use their phone as an alarm clock. Over 50% go to sleep while looking at their phones. Experts have urged parents for years to get phones out of the bedroom at night, but national surveys show most teens keep their mobile phones within reach — and many fall asleep holding their devices.

During the six-part course, students are asked to keep daily sleep logs for six weeks and rate their mood and energy levels.

Freshman Nathan Baker assumed he knew how to sleep, but realizes he had it all wrong. Bedtime meant settling into bed with his phone, watching videos on YouTube or Snapchat Spotlight and often staying up past midnight. On a good night, he got five hours of sleep. He’d feel so drained by midday that he’d get home and sleep for hours, not realizing it was disrupting his nighttime sleep.

“Bad habits definitely start around middle school, with all the stress and drama,” Baker says. He has taken the tips he learned in sleep class and been amazed at the results. He now has a sleep routine that starts around 7 or 8 p.m.: He puts away his phone for the night and avoids evening snacks, which can disrupt the body’s circadian rhythm. He tries for a regular bedtime of 10 p.m., making sure to close his curtains and turn off the TV. He likes listening to music to fall asleep but has switched from his previous playlist of rousing hip hop to calmer R&B or jazz, on a stereo instead of his phone.

FILE – Mansfield Senior High School freshman Nathan Baker, 14, speaks during his health class on sleep, in Mansfield, Ohio, Dec. 6, 2024. (AP Photo/Phil Long, File)

“I feel a lot better. I’m coming to school with a smile on my face,” says Baker, who is now averaging seven hours’ sleep each night. “Life is so much more simple.”

There are scientific reasons for that. Studies with MRI scans show the brain is under stress when sleep-deprived and functions differently. There is less activity in the pre-frontal cortex, which regulates emotions, decision making, focus and impulse control and more activity in the emotional center of the brain, the amygdala, which processes fear, anger and anxiety.

Parents and teens themselves often aren’t aware of the signs of sleep deprivation, and attribute it to typical teen behavior: Being irritable, grumpy, emotionally fragile, unmotivated, impulsive or generally negative.

Mansfield Senior High School health teacher Tony Davis explains a graph of student responses to questions from his sleep class, in Mansfield, Ohio, Friday, Dec. 6, 2024. (AP Photo/Phil Long)

Think of toddlers who throw temper tantrums when they miss their naps.

“Teenagers have meltdowns, too, because they’re tired. But they do it in more age-appropriate ways,” says Kyla Wahlstrom, an adolescent sleep expert at the University of Minnesota, who has studied the benefits of delayed school start times on teen sleep for decades. Wahlstrom developed the free sleep curriculum being used by Mansfield and several Minnesota schools.

Social media isn’t only to blame

Social media has been blamed for fueling the teen mental health crisis, but many experts say the national conversation has ignored the critical role of sleep.

“The evidence linking sleep and mental health is a lot tighter, more causal, than the evidence for social media and mental health,” says Andrew Fuligni, a professor of psychiatry at the University of California, Los Angeles, and co-director at UCLA’s Center for the Developing Adolescent.

Mansfield Senior High School sophomore Regan Coley, 15, asks a question during her health class on sleep, in Mansfield, Ohio, Friday, Dec. 6, 2024. (AP Photo/Phil Long)

Nearly 70% of Davis’ Mansfield students said they regularly feel sleepy or exhausted during the school day. But technology is hardly the only reason. Today’s students are overscheduled, overworked and stressed out, especially as they get closer to senior year and college applications.

Chase Cole, a senior at Mansfield who is taking three advanced placement and honors classes, is striving for an athletic scholarship to play soccer in college. He plays on three different soccer leagues and typically has practice until 7 p.m., when he gets home and needs a nap. Cole wakes up for dinner, then dives into homework for at least three hours. He allows for five-minute phone breaks between assignments and winds down before bed with video games or TV until about 1 a.m.

“I definitely need to get more sleep at night,” says Cole, 17. “But it’s hard with all my honors classes and college stuff going on. It’s exhausting.”

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There aren’t enough hours in the day to sleep, says sophomore Amelia Raphael, 15. A self-described overachiever, Raphael is taking physics, honors chemistry, algebra and trigonometry and is enrolled in online college classes. Her goal is to finish her associate degree by the time she graduates high school.

“I don’t want to have to pay for college. It’s a lot of money,” says Raphael, who plays three sports and is in student council and other clubs.

She knows she’s overscheduled. “But if you don’t do that, you’re kind of setting yourself up for failure. There is a lot of pressure on doing everything,” said Raphael, who gets to bed between midnight and 2 a.m. “I am giving up sleep for that.”

The Associated Press’ education coverage receives financial support from multiple private foundations. AP is solely responsible for all content. Find AP’s standards for working with philanthropies, a list of supporters and funded coverage areas at AP.org.

By Jennifer Bradley Franklin, Bankrate.com

In broad terms, mortgage acceleration or an accelerator loan is any program that “helps homeowners pay off their mortgage balances much earlier, resulting in significant interest savings over the life of the loan and reducing the payment duration by several years,” says Robert Bullara, owner of Fine Realty International in Austin, Texas.

“With mortgage accelerator programs, you pay a little extra each month toward your mortgage’s principal,” says Bullara.

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Keep in mind: A mortgage acceleration program isn’t the same as an acceleration clause in your loan contract — more on that below.

What is an acceleration clause?

An acceleration clause, also referred to as a “demand feature,” is a provision in your mortgage contract that allows the lender to require a full repayment of the loan. You can find out if your mortgage includes this stipulation on page four of your closing disclosure. If your loan does, the conditions under which the clause can be imposed are typically spelled out in your mortgage note documents.

Types of mortgage accelerator programs

There are formal mortgage accelerator loan programs — that means those you apply and pay for — as well as less formalized strategies you can use to get similar payoff results over the life of your mortgage. Here’s an overview of the two main types of programs:

HELOC accelerator: A HELOC accelerator combines a bank account with a mortgage and HELOC, or home equity line of credit. With this kind of program, you’ll deposit your paychecks into a HELOC and use that line of credit to pay your mortgage. You’ll then draw funds from the line to pay other expenses like car payments and utilities. After that, the remaining cash goes toward the mortgage.
Biweekly mortgage payment accelerator: In a biweekly mortgage payment accelerator setup, you’ll make an accelerated mortgage payment every two weeks, typically by auto-withdrawal. The accelerator loan provider either pays your loan on your behalf every two weeks or once per month.

Pros and cons of mortgage accelerator loans

While the benefits might sound tempting, mortgage accelerator programs also have some drawbacks. If you’re considering one of these loans, weigh the pros and cons first:

Pros of mortgage acceleration

Lets you pay off your mortgage quicker
Reduces how much you pay in interest
Helps you become debt-free faster than you would with a traditional mortgage

Cons of mortgage acceleration

Interest rates can be higher than traditional mortgages
May have steep upfront, annual or transaction fees
Requires steady income and good money management

Alternatives to mortgage accelerator programs

When you get right down to it, the best way to accelerate your mortgage payoff is to simply pay more as fast as you can. Some tried-and-true strategies include:

Add a bit of extra money toward your principal each month.
Contribute an extra mortgage payment each year.
Schedule a half-mortgage payment every two weeks, also known as biweekly payments. Since there are 26 two-week periods in a year, that’s effectively one extra mortgage payment annually.

No matter what alternatives you use, always notify your mortgage lender or servicer of your plans to ensure those extra payments go toward your principal rather than the interest on the loan.

When in doubt, it’s smart to sit down with a trusted financial adviser to determine if an early mortgage payoff aligns with your goals.

What borrowers should know about mortgage accelerator loans today

Mortgage accelerator loans aren’t for everyone. For a less-than-disciplined borrower, the draw of having a home equity line of credit could actually enable them to live above their means, adding years and hefty interest debt over time.

“Accelerator mortgages tend to be of particular value for higher rate or additional rate taxpayers, as well as for people with large savings who don’t rely on accrued interest to finance their day-to-day lives,” says Bullara. “The major advantage for high-end taxpayers is that they do not have to pay tax on their savings interest. This type of loan is better for a high-net worth borrower that doesn’t live on a tight budget each month.”

Plus, with higher interest rates and fees than other mortgage types, mortgage accelerator loans aren’t always a smart financial choice.

“If it looks like you’ll pay more than you’ll save, it may be worth considering a more basic home loan with a lower rate and no fees,” says Bullara.

©2025 Bankrate.com. Distributed by Tribune Content Agency, LLC.

It’ll be words vs. words Friday and Saturday during the third annual Midwest Poetry Mash-Up, a regional poetry slam tournament for the Twin Cities and greater Midwest. There will be two preliminary bouts per team, beginning at 8 p.m. Friday, with a prize of $300 for the winner. Contestants are: Hot and Sour, Miso Soup, Boston Poetry Slam, Slam Free or Die, Landline 2.0, 4 the People, Queer Shenanigans, Macalester Poetry Slam, BuckSlam and Ghosts of Moon City. The finals are at 7 p.m. Saturday at Open Book, 1011 Washington Ave. S., Mpls. For ticket information go to midwestpoetrymashup.com.

(Courtesy of the American Booksellers Association)

Also on Saturday a record-setting 37 area bookstores will participate in the 2025 Twin Cities Independent Bookstore Day, which celebrates the region’s community-based bookstores. Rain Taxi is again offering the popular free Bookstore Passport, illustrated by Kevin Cannon, that can be picked up at participating bookstores between Wednesday and April 27. During those days participants can travel to as many bookstores as they can, getting their Passport stamped at each store. Each stamped page becomes a discount coupon for a future visit, and readers who reach certain goals can enter to win prizes, including bookstore gift cards, free books and merchandise and more. Readers who obtain 20-29 stamps can enter to win a prize pack of books and those with 30 or more stamps can enter to win one of three grand prizes. For more details and a list of participating bookstores, go to raintaxi.com/twin-cities-independent-bookstore-passport-2025.

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