Sleeping tips

[Janeta]

My daughter is 11 and always seems to have trouble getting to sleep at night. She goes to bed between 9 & 9.30pm and gets very upset if she still awake at 10pm as she tends to get headaches when she has not had enough sleep in the morning. :this evening she actually asked fir sleeping pills! During the holidays she seems ok. Everything is okay at school and she looks forward to going - she had the same problems when she was at primary school. My son who is 5 years older had the same problem when he was in secondary. The problem must be created by me, but I don't know what I have done to create this. Help please.

I have suffered with insomnia in the past. Doctor's advice was not to eat, read, work, listen to music, watch tv or use the computer in your bedroom and also not do do these activities close to bedtime. He also said to remove tv, computer, cd player and clock if it has an illuminated display from the bedroom cos they are sleep distractions. I didn't remove the cd player because i have a cd of rainfall, waves and nature sounds which i find helps me sleep and i also find audio books help me sleep whereas reading before bed keeps me awake. He said foods that were high in carbohydrates, calcium and protein were good for evening meals/snacks because they are sleep inducing.

Melatonin?