Pubers and sleep. Many parents wonder why their puber son or daughter can not sleep in the evening but do not get out of bed in the morning. The answer is simple: this is related to the development of their brains. Pubbers are getting a shift in their sleep rhythm.
Change of sleep rhythm among pubs
During puberty, the sleep rhythm of pubs changes. In the brain, the drug melatonin is later secreted. This hormone makes us sleepy. That’s why pubs get tired late at night. At the same time, they need extra sleep to handle all the physical changes in puberty. From the moment they reach puberty to the age of about 22 years, adolescents have to sleep about 9 hours a night to work optimally, and to be physically, mentally and cognitively healthy.
Lack of sleep at pubs
But what puberty has time to sleep at 9 o’clock a week? They often have a busy life in which school, friends, going out, hangouts, sports and of course the smartphone is more important than their bed. According to a study in the Journal of Adolescent Health, only 8 percent of the pubs get enough sleep. The rest lives with a chronic sleep shortage. And in more than half (59%), this sleep shortage is even serious. Which means that they sleep an average of six hours or less per night.
Read also: Does my child get enough sleep?
Dangers of sleep deprivation
The lack of sleep undermines not only the safety of the pubs and their school performance, but it also leads to a higher risk of depression and overweight. In addition, even the chance of a puber becoming addicted to alcohol and drugs increases as they sleep less. Researchhas shown that for every 10 minutes a puber goes to bed later, the chance grows 6% that they have used alcohol or marijuana last month.
What can you do as a parent?
Do not think it’s too late. But it requires dedication. There are lifestyle changes that can make secondary school students. Even a few minor changes can have a big impact on their well-being. For young children, you can force a fixed bedtime as a parent. But when it comes to pubers, this is more difficult.
Teenagers are not inclined to change their sleep habits unless they feel that they feel better by improving sleep and improving their performance at school. And both the public and the parents must be prepared to make a serious effort. It’s hard, but by explaining business and a few good rules, you can make it easier for your child to get the night it needs.
Consistency is really crucial for building a healthy sleep. That means it’s important for your child to go to bed for a fixed period of time and that your child will sleep on average for at least 9 hours during your puberty. A fixed sleep rhythm must also be held-in reasonably-weekend. When on weekends your child goes to bed late and gets up late, it will be a great effort to switch back to sleep wake up of weekends. Therefore, prevent your child from sleeping late or losing an extremely long weekend every weekend.
Screens of an hour before bedtime
Sleep problems among young people are often caused by the use of telephone and tablet in bed or just before bedtime. All doctors and scientists emphasize the importance of turning off electronic devices at least one hour before going to sleep (smartphone, tablet, laptop, computer, Xbox, Playstation, etc.). And the reason for this is not because of the excitement that games, snapchat, instagram, facebook can give.
Electronic screens shed a glow at a certain frequency, called “blue light”, which suppresses melatonin production and keeps your child unnecessarily awake. Melatonin is a substance that makes the brain of nature before falling asleep. Therefore, let your child first do the homework that has to be done on the computer and then do the other homework. And after that, do not even relax with Netflix or YouTube.
Leave smartphone and tablet in the living room
Require your child to leave his smartphone and tablet in the living room (on the charger) when it is going to sleep. Get started as soon as possible, as turning back what you’ve previously allowed will strike on additional resistance. It is very important that your child is going to sleep undisturbed and not awakened by messages that come on their phone or worry about things that look like social media.
Pubbers are not yet able to control themselves and to monitor the consequences of their behavior. This is because the brain parts that control planning and control functions in early (10-15) and late (16-22) puberty are still in development. It is therefore understandable that a fourteen year old struggles to resist the temptations of the smartphone. The brains are not yet equipped. Therefore, prohibit your child from taking a smartphone or tablet to his or her bedroom when sleeping.
Talk to your child
Explain how your brain works and how important it is that your child suffers sufficiently. When they feel that they feel fitter and happier and improve their school performance, they are more likely to cooperate.
Of course, the rules on weekends and holidays can be relaxed, but watch out for your child to build a chronic sleep gap.