14yo teen son just confessed to having insomnia

[surreysnapper]

Is this a normal phase for teens?
Anyone here have any experience of this you can share with me.

My first port of call will be the docs on Tuesday to rule out any vit deficiencies etc.

I don't think the GP will do anything unless there's more to it like pain, other symptoms, etc.

I am having to keep a sleep diary and follow a regime before having melatonin considered for my son. No questions about vitamins or tests.

Good "sleep hygiene", as already mentioned.
Is he worrying about something - what does he think about when not sleeping?
Try a heavier duvet and cooler bedroom - a fan to circulate the air and provide white noise.

If he can't sleep, don't worry - either lie there and rest or get up and read. If he gets up, his body temperature will fall slightly. When he gets back into bed, his temperature will rise again which can help trigger sleep.

Something else you could try-Jacobs ons relaxation technique--involves tightening and releasing parts of the body from head to toe. Google it. It takes their mind off the not sleeping. I used to teach it as a technique to help with anxiety. Also cherry juice is meant to help and waitrose now sell a night time one 'cherry goodnight' - anythings worth a try. (it's in a standard juice carton with the non fridge type oj etc) Would be interested to see what your gp suggests OP.

Agree with looking into sleep hygiene. Make sure there is a blue light filter on any devices he is using (you can download an app for most devices if one isnt already on there), help him work on a routine to wind down for bed, and look at diet- no caffeine after dinner etc. Exercise if he's not.

Is it a recent thing? If so what's changed? Is he lying in later because it's the holidays for example? Maybe he is just on some level concerned about the start of a new term.

The big thing will be if he's using a screen late at night. First thing for him to address.

Following up in case it's useful.

Took DS age 14 to the doc to talk about being unable to sleep. Doc agreed he already practices good sleep hygiene. Talked about... how comfortable is the bed? Duvet too short? Bed too short? Too hot? Too cold? Try an app that helps you sleep? Be assiduous about no caffeine or too much sugar in the evening. Consider white noise or blackout blinds. Make sure he gets exercise every day but don't exercise just before bed.

Considering seeing a counselor who specialises in helping with sleep issues.

None of us wants him to go onto sleep meds so we will try everything else first.

My DD is a very poor sleeper, especially if she's anywhere other than her own bed (holidays, sleepovers etc). Any sort of extra stress like exams or an event the next day makes it worse. If she is asleep before midnight it's a good night, and often it's 1am or 2am before she finally switches off! Rather difficult when DH is up for work at 5am most days....

I've tried all sorts of things - warm bath, Kalms, Kalms night, no screens....all the usual things. But I've really tried to play it down as the worst thing you can do to someone that has sleeping issues is to make them worry about it. It's in both sides of our family, and best advice any family member has given us is simply to try not to stress about it, if you are lying still with eyes closed then your body is getting nearly the same amount of rest as if you were asleep.

I'm hoping DD will eventually grow out of it, it doesn't seem to affect her in everyday life so try and reassure your DS that he's not alone!

Oh the other thing that makes most difference for my sleeping is having the right pillow. I try to take it everywhere with me.

• screens away 2 hrs before intended sleep time
• no energy drinks/cola/coffee/tea after lunch time
• regular exercise
• always get up at the same time, including on weekends

Try the above for at least 2 weeks before you go to the doctor.

NB if he's not waking up til 11 am, it's no surprise if he doesn't get to sleep until 3 am - that's still 8 hours. He might need to have an adjustment period where he sets an alarm and gets up earlier.

My son has struggled to get to sleep in recent months too, he’s also 14.

We do the good sleep hygiene thing, he has no phones or devices in his room, yet he’d still get up for school absolutely shattered because he didn’t get to sleep the night before.

What did help to break the cycle was occasionally taking a Kalms tablet. Maybe one every2-3 weeks if he was really struggling.

Don’t know if we are out of the woods with it yet, we’ll see how he gets on when school starts again.