OT:Help for getting teen to fall asleep

[Disney loving Iowan]

With school starting in two weeks I am starting to get concerned about my DD15 getting enough sleep at night. She has to get up pretty early so I try to get her to get to bed by 9:30. The problem is that she says even if she is in bed by that time it usually takes her till at least 11 till she actually falls asleep. She told me that because of this she was really tired in school last year. Does anyone have any ideas of what we could do to help her fall asleep faster? One thing I do plan to do is to have the last half hour before she goes to sleep be quiet time. No t.v. etc. Just maybe some reading, things like that. We have done that before and it hasn't really helped but I still think it's important to do.
Any help or suggestions are greatly appreciated!

 

[thegrimdwarf]

My natural state of being is "insomniac", so I've got an arsenal of fall-asleep tools.

White noise (fan or white noise machine - I recommend the fan, since a lot of machines have a repeat pattern that can get annoying)
Stretching/deep breathing before bed
Hot shower
Aromatherapy - lavender and jasmine work for me - I spray the sheets
Melatonin - these are safe for her age, natural and non-addictive
Reading in bed

Good luck!

 

[Colinsmom]

Cut out caffeine. I have to stop drinking caffeine by about 3pm, or it interferes with my sleep.

 

[Aunt Flancy]

I have two ADHD teenage boys who have trouble getting to sleep. The Dr. says no radio, TV,or computer at bedtime (we stop them about an hour before) and up to 15 mg of melatonin at bedtime. Of course they hate me for it, but it seems to be working.

 

[mommyof2princesses]

My dd is 13 1/2 and she has the same problem. She doesn't watch tv after 9, no computer after 8. She doesn't drink any caffeine. Her bedtime is 10 but she says it takes her to almost 12 to fall asleep. I can't help much because I do suffer from occasional insommnia. Not often, but every once in a while. I personally try warm baths with lavender and that helps sometimes.

 

[mjantz]

I second the caffeine suggestion. I'm also another who needs white noise to sleep. We have a fan in our room & I keep a very small fan in our suitcase for when we travel.

 

[Goobergal99]

I am a major insomniac, probably from working nights so I am probably not the best person to give you advice on this particular topic However, I remember needing alot less sleep back then, being up until mid and then still getting up at 6am to go to school...

I am not sure how to help.. something was always on my mind at that age and sleeping was difficult for me... maybe some tylenol Pm??

 

[kcromley]

talk to your family doctor about melatonin. it is available over the counter, and can be very effective in some people, particularly when other methods have failed.

 

[Schmeck]

My teen girls become night owls during the summer - and that's fine (gives me some quiet time in the mornings!) but we usually have two or three grumpy days at the start of school. It can take up to a week to get the internal clock reset for a preferred sleep time for school. Basically, they go to bed at a decent time, but can't sleep. Of course they are tired in the morning when I wake them up at 6:30 for school, but I don't let them nap at home later on. 2-3 days of this makes it much easier for them to fall asleep on time, as they are very tired...

 

[AuroraBeauty]

I 'second', although I think it should be fourth or fifth, the melatonin. We use it for DD5 periodically. She takes a very low dosage and it really makes a difference.

There is a great deal of helpful information at the website of the same name [dot] com. Melatonin is considered a 'dietary supplement' and thus not under the approval guidelines of the FDA.

Hope your teen gets the sleep needed for a great year in school!

 

[Teresa Pitman]

What works really well for me is the "Sleepytime" herbal tea from Celestial Seasonings. I also sometimes buy a store-brand version called "Dreamland." It's basically camomile tea with some other herbs. I add a little honey and ginger and it works every time. Sometimes I can barely get from the kitchen to my bed!

Teresa

 

[Disney loving Iowan]

Thanks for all the great advice. We are already pretty much caffeine free and she does sleep with either a fan or white noise machine on (we all can't sleep otherwise!). I talked to my doctor before and he did recommend the lavender and melatonin. I guess I should have tried it but I didn't!!! I just didn't think it could be that effective. I will try it now!
Once again thank you and I will use alot of your advice! Glad I posted this thread! You were all alot of help.

 

[srwarden1928]

I have been an insomniac since I was a child and am a true night owl.
The truth of the matter is the only way I can get to sleep shortly before going to bed is to be EXHAUSTED at bedtime. Forcing myself to get up early helps me to go to bed earlier the next night. After five nights of no more than 5.5 hours of sleep I finally get to sleep at what most people consider to be a reasonable time. This usually happens on Friday night during the school year. I have to laugh at myself. I know its not funny. But I remember being sent to bed at 9:30 or so as a child and not being able to fall asleep until at least 11. And this was at 7 or 8.

 

[Maggie'sMom]

I've read several places where teenagers naturally become nightowls, and it has to do (if I'm remembering right) with their production of melatonin. It shifts so they get sleepy later, but then need to sleep more in the morning. Some high schools have even adjusted their schedules to accomodate this.

That being said, a melatonin supplement would work really well. And all the other stuff PP have mentioned should help: no caffeine from 3pm on, no tv before bed, meditation/relaxation exercises, white noise.

 

[Disney loving Iowan]

Well I went to the pharmacy today and bought some melatonin. I asked the pharmacist about it so he knew it was for my DD. When I got home I read the bottle and it says it is not supposed to be used by teenagers. Anyone know why? My doctor did recommend it and the pharmacist didn't say anything so I assume it would be okay though.

 

[bumbershoot]

googling "melatonin teenager" seems to give many results, so you might look through that.


I have always had a tough time sleeping (I was such a nightowl that I've been watching Saturday Night Live since it debuted, when I was 5). And the thing I've found that helps me get to sleep fast and STAY asleep is a calcium/magnesium supplement. The bottle says to take 2, but I only need to take 1. It's miraculous.

Probably just magnesium would work, but those two supplements need to be taken in balance, so I'd recommend the combo cal/mag pill.

 

[perkinsrose]

http://www.sleepforkids.org/html/uskids.html

good article

 

[HouseMD1120]

Im not sure about the melatonin. But I have found that spending some time on the computer actually helps me sleep (I'm 14). Reading, as several people already said, helps too.