<p>I am currently a high school senior and I have problems with sleeping. No matter what I do, I can't fall asleep until 2-3 in the morning. I always try to get to bed at 9-10 but I can't fall asleep and eventually I start to get depressed or think about negative things. Because of my lack of sleep, I have a lot of trouble focusing and I feel depressed during the day. On weekends, when I get enough sleep, I can focus better and I feel less depressed although some symptoms still remain. My sleeping problem is really interfering with my academic success. I have so much trouble waking up in the morning and sometimes I'm so tired that I can't go to school. With a better sleeping pattern, I believe I will be more motivated and have better focus. Is there anyway I can fix my sleeping problem? Thank you for your help.</p>
<p>It is not uncommon that you are experiencing some mild insomnia. Try taking a nap when you are tired if you can, it will help, napping isn’t just for us oldies. Cut down on processed foods, exercise regularly, cut down on stimuli, that includes visual such as gaming, and try to find something to calm your mind. Reading is especially good as it occupies the mind. There are also some sleep programs you could try</p>
<p>I agree with a sleep program. You should discuss this with your physician. There are a lot of interesting discussions on the internet. Look up mild insomnia in teens. Good luck.</p>
<p>My son has always been a light sleeper and always tired because of it. We recently got him a “white noise” machine and it’s made a huge difference. He sleeps so much better using it.</p>
<p>Wonderful idea! I totally forgot that my kids and I each have our own white noise machines. We are very light sleepers and are very dependent on them. We use the inexpensive machines made by Homedics. They have various sounds to choose from but the white noise or vacumn seem to work the best. Also, make sure you get the continous run machine, not one that has a timer.</p>
<p>The sleep issues you are going through are quite normal, especially for your age. A number of things that you can do. First is to focus on what is called “sleep hygiene”.
Do not take a nap- messes up your schedule more
Try to wake up close to the same time every day- even on the weekend
Stop caffeine/high sugar drinks by about 4-5pm each day if you drink them
No TV in bed (**hard for me!)
exercise- do it early in the day, not right before bed.
practice relaxation techniques as you are lying in bed. The one that works for me is to lay on my back, and slowly think about relaxing every muscle in my body, starting with the muscles on the top of my head. Actually feel the muscle relax before you move down to your temples and so on until you get down to your toes. If a muscle “retightens”, go back and start again. I am not sure that the actual relaxing of muscles helps as much as having to be totaly focused on something that is completely under my control. Very hard to think about other things as you try to relax independent muscle groups and keep them relaxed!
try to keep your sleep area uncluttered. Get into a clean and comfortable bedding. Make sure you are clean as well.
Lavender is a great scent for relaxation. But do not burn a candle! Bath and Body Works actually sells a lavender scent ment to be sprayed on your bed to help with sleep and relaxation. It is very wonderful. And not too perfumy.
Eat a balanced diet. Cut back on sugary and really high fat meals. Eat a small amount of protien before you go to bed- not a whole meal, but something that will give you steady blood sugars through the night- like cheese (not too much fat in the cheese though!)
Try sleepytime tea. Non-addicitve, relaxing, and warm. Has camomile in it.
Do not use over the counter sleeping medications, most of them have benedryl in them, and can cause you to have morning side effects. Also can interact with other medications. Will cause dry mouth and chronic use can lead to dental issues.
You might try a low dose of melatonin to help with sleep. Natural substance, and it does help some teens with sleep regulation. My senior son takes it, and swears by it.
If you are on other medications, talk with your doc about them, and how they may be impacting your sleep. If on ADHD meds, make sure you do not take an afternoon med later than about 3-4pm. Melatonin is OK to take with ADHD meds.
Use white noise as some have suggested. Fan, wave machine, humidifier…whatever works for you.
Stop playing video games at least 1 hour before bed. Very stimulating to the mind, and it is hard to slow down. </p>
<p>If you snore a lot, or wake with headaches on a regular basis, feel drained/sleepy when you do wake up even after 6-8 hours of what you think is good sleep, or wake suddenly a number of times during the night, then to your doctor. Sleep apnea is not that common in your age, but not unheard of. </p>
<p>Also, consider getting blood work done to look for medical causes that can cause loss of sleep. Anemia, hypo/hyperthyroidism, electrolyte imbalances and other things can cause sleep problems. </p>
<p>But, mostly know that sleep problems are part of being human and we all go through it at different times in our lives. Try to figure out what works for you to help you go to sleep when you have stress, or your body is sensing stress.</p>