Sleep Science
The recommended hours of sleep for kids ages 11–14.
What is 8–10 hours?
Most dreaming happens during this stage. What is REM sleep?
What is REM sleep?
You should stop using screens this long before bed.
What is 30–60 minutes?
Myth: You can catch up on sleep fully by doing this on weekends.
What is sleeping in?
Brushing your teeth, changing, reading are all part of this.
What is a bedtime routine?
This hormone rises at night and signals your body to sleep.
What is melatonin?
The reason dreams can feel real: your brain does this during REM. What is stays active/acts like you're awake?
What is stays active/acts like you're awake?
This daily activity helps you sleep better at night.
What is exercise?
Myth: Only adults snore—kids can’t.
What is kids can snore too?
This calming activity slows your breathing and relaxes your brain.
What is deep breathing?
The “deep sleep” stage where your body grows and repairs.
What is slow-wave sleep?
This is the reason you often forget dreams minutes after waking.
What is the brain doesn't store REM memories well?
The ideal temperature (°F) for falling asleep comfortably.
What is 65–68°F?
Myth: Watching TV helps you fall asleep faster.
What is screens actually make it harder?
Writing down worries before bed helps lower this.
What is stress/anxiety?
Your internal 24-hour clock has this scientific name.
What is the circadian rhythm?
When dream control happens (like flying on purpose).
What is lucid dreaming?
Drinking this type of beverage late in the day can disrupt sleep.
What are caffeinated drinks (soda, energy drinks)?
Myth: Everyone needs the same amount of sleep.
What is everyone’s needs are different?
A pre-bed routine should ideally be this long.
What is 10–30 minutes?
This part of the brain controls your sleep–wake cycle.
What is the hypothalamus?
The type of dreams caused by stress or fear.
What are nightmares?
Doing this at the same time each night helps regulate your sleep cycle
What is going to bed consistently?
Myth: Your brain turns off during sleep.
What is it stays active?
This type of light from screens blocks melatonin.
What is blue light?