Sleep Deprivation in Tweens
Not Getting Enough Sleep is a Serious Problem
Getting a good night's sleep is important for anybody, but especially for the growing body of a tween. Here are some ways to get a bedtime routine that works.
Most tweens love the idea of being able to stay up late, especially on a school night. It gives them bragging rights to peers when the discussion is brought up between them. To a tween, it's just not cool to have an early bedtime. The fact is, if your tween is among this crowd who go to bed late, she probably does not realize the affects that sleep deprivation is having on her life.
Sleep deprivation can manifest itself in ways that you would not expect or connect. For instance, take a look at these common symptoms that are caused by sleep deprivation:
- Attention problems
- Concentration problems
- Hyperactivity
- Difficulty awakening in the morning
- Mood swings
- Anxiety
While some of these symptoms can be linked to other medical conditions, it is very probable that they are caused by lack of sleep, if your tween has the tendency to go to bed too late on most nights. It is a well-proven fact that you cannot make up for lost hours of sleep on weekends. Once sleep is lost, it can never be regained.
How Much Sleep
The basic guidelines for tweens is as follows:
- 8 Years: 10-1/4 to 10-3/4 hours a night
- 9 Years: 10 hours
- 10-13 Years: 9-3/4 hours to 10 hours
Chronic Sleep Deprivation
This condition can lead to many other problems in a tween's life. Being tired can cause them to become tense, which makes it hard to relax enough to want to sleep. As soon as your child is feeling sleepy in the evening, she should go to bed right away. Otherwise, a "second wind" will kick in, which may produce hyperactivity and cause her to not be able to wind down. You will need to keep a record of the times your child starts to feel sleepy for a week or two, and then gear her to get ready for bed early enough that she can be asleep before this surge of sleepiness occurs.
Solutions for a Good's Night Sleep
There are a variety of methods you can try to lull your child into a reasonable routine bedtime. Try some of these tips and see what works for your individual child.
~~ Limit TV shows, video games, and stories that are scary and haunting. These images tend to conjure up at night and can make wanting to sleep hard for your child.
~~ Limit snacking right before bedtime, especially snacks packed with sugar, additives, and stimulants (sodas with caffeine). Some alternative sleep-inducing foods that contain tryptophan are bananas, milk, and bread.
~~ Daily exercise produces the necessary release of endorphins that can help reduce feelings of tension and anxiety. Make sure your child is getting at least one hour of physical activity a day.
~~ Try a new ritual in your house with more emphasis on quality time at bedtime. Read your tween a slow paced book, tuck her into bed, and offer a gentle back massage. We take for granted that our tweens are not little children anymore, and while that is true, they still need our attention and affection. This may be the missing key to helping your child fall asleep peacefully.
Healthy sleeping habits are important for body and mind. Let your tween know how important sleep is, and discuss the ways that lack of sleep can be detrimental. If no one has ever told her these facts, she may go on believing that staying up late is still cool.
