While kids begin puberty, their internal circadian rhythms begin to change due to “sleep-phase delay.”
If you are not sure what this is, it is when their natural “bedtime” (which is cued by the release of melatonin) and “wake time” shifts later, which means they may have a more difficult time falling asleep before 10 p.m. or waking up when their alarm goes off.
But according to experts, kids at this age still require nine to ten hours of sleep a night. And if this sounds impossible, here are a few tips below to make it habit.
Remember the why behind a good snooze
Getting a solid night’s sleep will help your tween manage stress and anxiety, as well as help them deal with anything the day throws there way.
If your tween does not get enough sleep, long-term, it could affect a kid’s chance of unhealthy weight gain, high blood pressure, risky behavior, accidental injuries as well as acne.
Minimize tech time before bed
As light from screens suppresses melatonin, your tween should first do homework that involves the computer first and save reading from books, last. It is best to turn off all electronics at least 30 minutes prior to bed as a good rule of thumb.
Get into a rhythm
Having your tween follow a predictable pattern each and every night cues the body to get ready for sleep.
And since oversleeping on the weekend can make it difficult for your tween to wake up the next morning, ideally, your child should sleep only one or two hours later than usual.