Does my dd sleep enough?

[Effiewhaursmabaffies]

My DD1 is almost 10. She has problems falling asleep at night. She is awake most nights until 10.30 pm and then cant get up in the morning for school at 7am. Her school work is also suffering. She has always had problems falling asleep at night but now it is reallŷ bad. Does anybody have any ideas? There doesnt seem to be anything that she is worried about.

[Flicketyflack]

Interested to read your post my son, who is nearly ten, is also the same.

No TV after 7pm or computer screens. Bath, bedtime story and time to read for a bit before lights out 8.30/9.

My son has always been a trickier sleeper & I wondered whether there is a developmental/ hormonal stage we are going through.

[JoWithABow]

What's her bedtime routine like? E.g. does she limit screen time etc? Of it's interfering with her life on a regular basis sounds like she isn't getting enough. I'd look at making sure you are both strict with going to bed on time and winding down in the evening as afirst step if you haven't already, and then maybe seek advice from GP

[HoneyWheeler]

Perhaps guided meditation podcast would help? I am my most anxious as I'm trying to fall asleep so these have helped me before

[Blueberrysandgrapes76]

Does she have any caffeine like chocolate or tea? If so cut this out

No electronics after dinner (so no tv, phone, iPad etc)

Dinner before 6.30 then reading or puzzles or similar from 7-8 then 8-9 bedtime

Really dark room - make sure it's not too hot

She's not getting enough sleep - 1030 is way too late at her age

[AliceLutherNeeMorgan]

Well no, if she can't get up in the morning, she's not getting enough sleep.

It's really vital at this age,; they should be getting 10.5 hours or more. I think it's easy to underestimate how long it takes them to wind down; and the time needed for the bedtime routine. It's worth starting it all very early on and then you can always let things slide if you want to

[nightshade]

Typically my 8 and 11 year old get 10 hrs a night...they're grumpy as and behaviour noticeably worse ...

I agree...Good and pleasant routine is needed....good walk after tea....warm bath with lavender. ....hand massage...warm milk...quiet time and bed....

[BarbarianMum]

Ive hadcthis problem my whole life OP. Things that help me are:
being physically tired
no caffeine after 2pm
no screens an hour before I need to sleep
getting into bed and reading even if I dont feel tired
a warm bed but cold bedroom

But also:
not getting stressed about not sleeping
accepting that getting up is always difficult (I am never going to spring out of bed with the lark)
knowing that i can function when tired.

The latter were really important because stress about not getting enough sleep made things worse for years.