Gcse child can't sleep what can I give her

[IamSlave]

As above she's not been able to sleep.
What can I give her

Mill has magnesium.

Nothing Much Happens podcast

Camomile tea and no screens before trying to sleep

Magnesium tablet hour before bed, works a treat.

I think the reassurance re not sleeping being normal and very easy to resolve is the most important advice.

If possible help her not revise in her room. So when she goes to bed its in a revision free space. Then suggest she gets comfy before bed, however works for her (, cool bath or shower is better than warm, cosy book, listen to music, meditation app if she likes) ideally have no screens or tech in the bedroom. Then when she feels drowsy switch off the light and go to sleep. But if she's feeling unable to sleep after 10-20 mins its fine to get up, read for a bit, go for a wee, get comfy and try again when she's ready. Lying awake worrying will just ensure she carries on lying awake worrying...

The cycle is usually one bad nights sleep at a time of pressure, followed by worrying the next night you won't sleep due to the worry meaning the worrying about not sleeping adds to the exam worry and so on and so on...

Sleeping tablets can help break that cycle - so the other thing to do is give antihistamines at the weekend when there's no exam the next day. Ideally don't let her sleep in too late, get her up before 10 so she is still tired at her regular bedtime. But emphasise its not an every night solution, its just so the next night she has the reassurance she can sleep well and will.

Also have a slow release energy snack before the exam (banana, oatcakes, bagel with PNB) for the reassurance she won't get in there and nod off! That and the adrenalin will see her through.

All three of mine did this/do this. So do I when stressed so I know if you can just sort out the first bad night she will be OK.

Herbal Nytol or Kalms nighttime - though I wouldn't give even these mid week in middle of exams because even they say they can have side affects upset stomachs etc.

Feather & Down Magnesium Soothing Sleep Butter

Sleep aid tea

Spray Sweet Dream

Not sure what links coughs and milk - but warm milk with spices.

Baths/showers before bed - getting cold helps sleep also helps with routine. 30 minuets before bed no screen time.

If it's stress related and carries over into day try Rescue Remedy range.

Sleep and getting enough is a long standing issue with DS - but is often worse during periods of stress.

Things that we have found help:

• bath before bed (apparently as the blood vessels etc contract as your body cools down afterwards triggers sleepiness) - can also use lavender / magnesium bath salts in it too.
• rescue remedy sleep spray (you spray it on your tongue, it doesn’t have any meds in it, but every time I use it, it makes me yawn. My dc really likes it too.
• body shop sleep balm (in a tin)
• lavender room spray
• no sugar / artificial colourings (these really affect one of my dc and stops them from getting to sleep.
• winding down with very dim light in bedroom for 20 mins before turning light off (so no really bright bedroom lighting on).
• doing a muscle relaxation (where you work through the different parts of your body from feet up to head, and squeeze / tighten each one in turn, then relax it completely).
• Saying the words: sleepy yawning tired (etc) very quietly and repeatedly, makes both me & my dc start to yawn, so we have added that into bedtime routine.

Fingers crossed your dc gets more sleep soon..

I think the reassurance re not sleeping being normal and very easy to resolve is the most important advice.

bolding this as this is thr best advice I was given when I suffered from insomnia.
your body and mind will still rest/refresh even if you can't sleep.
go to bed in a restful environment. if you can't fall alseep after while put on a podcast.

I'd be very cautious about any medication, it could make it difficult to wake up or be groggy the next day. As others said - do some exercise, ideally outside, have a bath with epsom salts, chamomile tea, listen to a podcast or audiobook whilst trying to sleep so her brain can focus on that. can she avoid revising/studying in her room, so it stays a calm place for sleep. And also learn that it's OK to have a few bad nights sleep, at least lie down and physically rest.

If these don’t work, an audiobook might be another option. I listen to history audiobooks - anything from Ancient Egyptian history to the history of Europe in the Middle Ages, to the Plantagenets and the Tudors. It gives me something to focus on, so I don’t end up with my thoughts going round and round in my head and keeping me awake.

I find the historian Dan Jones has a very soporific voice, and a very interesting writing style (which sounds like a contradiction, I know, but I find his work very interesting, but only get to listen to it in 20 minute segments).

How is she today?