Sleep problem

[cameo]

Hi,
My 16 year old daughter is having problems sleeping at the moment.
She finds herself lying awake for hours just trying to go to sleep. This has been going on for a while now and it's really getting her down.
She doesn't seem to be overly stressed or worried at the moment, (well no more than usual!!!)
Has anyone got any ideas that might help?
A 'relaxing' bath doesn't help, as she doesn't find them relaxing.

[teag1rl]

Does she get enough exercise and fresh air? When I can't sleep it's cos I've been sitting on my backside in office all day!

[Barbega]

As long as she gets in to bed and reads or watches a film she will be "relaxing" She shouldn't just lie there or she will just wind her self up.

Avoid any exercise and sugar right up before bed to prevent excess adrenaline.

If that fails tell her to just listen to her breathing and solely that.

[smudge]

I would highly recommend spoken word story tapes - I never get to the end of mine before nodding off zzzzzz.....

[buuuuurhaaan]

il get in the bath with her... better yet il sleep with her. im sure that will tire her enough to get to sleep. tell her to gimme a ring 07519413703

[chazza]

I wouldn't advise watching TV or doing puzzles in bed, both will stimulate the brain too much. She would be better reading a (non-exciting) book to help her drop off.

The bedroom temperature should be slightly chilly but not cold, and the bed itself should be a comfortable warm temperature.

I also agree that she should do some exercise, preferably outside for the fresh air, and should avoid any afternoon naps or anything which may disturb later sleep.

Here are some other tips:
http://www.mercola.com/article/sleep.htm

[Cheekystar]

Try Kalms (or calms) available from boots / superdrug etc there are a herbal tablet and they have specific ones for helping you sleep. Alternatively try the 'sleep' range at boots which consists of pillow sprays, humidifiers etc. I like the peppermint and nutmeg pillow spray which I find works well. There are lots of essential oils that may help too such as lavender, jasmine a few drops on a pillow / tissue by a pillow may help.Maybe sleep with the window open, avoid fizzy drinks, caffiene. and eating too near bed time. There are lots of relaxing music cd's too from sea noise to rain fall, she could try these on her mp3 / cd player. If she has got worries a diary to write them down may also help.
There is nothing worse that not being able to sleep - I sympathise with her situation, having suffered the same . on a practical front - if she is still at school mention it too them so that if her bahviour changes they can let you know.

[jack daniels]

buuuuurhaaan - purleeaase! you'd probably give her nightmares!
keep it real - you're on the wrong site - go elsewhere

[teag1rl]

I wouldn't advise Kalms for a 16 year old. I know they're only herbal, but the effects wear off after a while and make you feel even worse about not sleeping!

[cameo]

Thankyou all so much for your helpful advice.
I will talk to her about them all and see which ones she wants to try first!!

[Aprilis]

Teag1rl, I disagree entirely. The effect of Kalms tablets is quite subtle and they should not make you feel worse when the effect wears off. In fact you shouldn't even notice the effect wear off. As for them not being taken by a 16yr old, medicinally speaking you are a child until the age of 12 (unless very underweight) when adult doses start to apply. The label on Kalms tablets states that they can be taken from the age of 12 upwards.

My opinion is based on ten years experience as a pharmacy technician, personal experience of using Kalms tablets and feedback from others who have used them.

I would recommend Kalms tablets to aid sleep for your daughter cameo. I also agree with Cheekystar about using essential oils. Lavender is the one that is usually used to aid sleep (but not to excess as it may have the opposite effect and cause headaches too). Two or three drops on a tissue beside the bed is sufficient. It is very effective if combined with a couple of drops of Chamomile Roman essential oil but that's a bit on the pricey side at around �15-�20 for a 10ml bottle.

Personally I have also found that Molton Brown Air of Sleep spray is quite effective for inducing a good night's restful sleep. It can be used as a room spray, pillow spray or even a body fragrance.

[cameo]

Aprilis - Thankyou for explaining the use of Kalms tablets. I have often seen them advertised but wasn't too sure about them.
Thanks again!!!

[skyep]

Cameo, what's your daughters sleep patterns like? What time does she get up / go to bed usually?

[cameo]

skyep, On school days she gets up at 6:15am every day. She's very good and just gets up when her alarm goes off!!
At weekends she obviously gets up when she wants!
She usually goes to bed between 10 - 11pm

[skyep]

Hi cameo - I thought it might be a sleep pattern problem. Is the lack of sleep just at weekends or all the time?

[cameo]

It's most of the time. It just seems to take her ages to get to sleep, anything from an hour up to three or four.
The only thing she has found that helps is if she puts on a dvd.
she can usually get to sleep within an hour. if she then wakes up she turns off the dvd and goes straight back to sleep. but because she shares a bedroom with her 11 year old sister I don't really want this to become a habit as I've always brought them up to understand that they don't watch tv at bedtime. obviously the 16 year old understood this while growing up but if the 11 year old finds out her sister can do this, she'll want to do it too!!!

[teag1rl]

OK , OK! I wasn't saying there was any harm in Kalms. I meant the effect that they have in making you sleep wears off. I used them in Uni and after a few weeks they would not help at all and left me feeling really frustrated. Just my personal experience Aprilis..

[skyep]

Hi cameo - Maybe the problem is she hasn't got her own room. Obviously there's a reason she's not able to have this at present/ space ect.. I think at 16, she probably needs her own room if it were possible, too many distractions having an 11 year old sharing with her possibly! xxx