Nearly 10yr old waking early and exhausted

[Shouldnellly]

My daughter always used to sleep till 7-7:30 and was fine. Lately she’s been waking at 6 or even earlier - sometimes 5:30. She then says she just can’t get back to sleep again.

She goes to bed about 8:30-9 like her friends.

She doesn’t know what’s causing it - no obvious noise or anything.

Any ideas why she’s suddenly waking early and what we can do about it as she’s always saying she’s exhausted. I’m not sure an earlier bed would work as she just can’t sleep much earlier…..

What about going half an hour later?

What time does your hearing com on in the morning?

What is she doing while awake? If just laying there frustrated it's very different to reading a book or playing iPad

I can understand her being exhausted poor love.

Is she warm enough? A weighted blanket might help?

Is she hungry? Growing virals need a lot of food. You can check if she's getting enough in this guide from the Caroline Walker Trust.

Is she getting out every day? It's difficult at this time of year but daylight has been proven to help sleep.

Is she exercising enough? They usually helps sleep.

And lastly, what's her sleep hygiene like?

*Growing girls not growing virals!

Some people are naturally early birds. Personally, I’d move her bedtime to 8pm and tell her to do something quiet when she wakes up at 6 or so.

I know you said an earlier bedtime wouldn’t work, but that is likely due to over-exhaustion. If she does lights out and rests in bed starting at 8pm until she falls asleep, her body will adjust. She will get enough sleep then and not be exhausted in the day.

Sorry, lots of questions. Here’s the answers

heating comes on at 6:15 but I don’t think she’s cold. Something to explore maybe

she’s always been a good eater and I very much doubt she’s hungry. She’s not mentioned it

she doesn’t wake me up. She gets up and gets dressed and gets breakfast usually

I don’t think she’s a naturally early bird. Or at least she’s never been until the last 2 months. She has always been an epic sleeper. Sleeping through from 5 months and nailing 12 hours a night

Our sleep patterns change as we grow/age.
That’s why teenagers are notorious for being night owls even if they slept 7-7 when they were 8.

The exhaustion is the problem, not her waking up a bit early in the morning.
Thinking of that, it might not even be lack of sleep but something as simple as a Vitamin D deficiency, so perhaps a trip to doctors to ask for a blood test?

Thing is she’s waking up to an hour and half before she used to so it’s early for her

heating comes on at 6:15 but I don’t think she’s cold. Something to explore maybe

Definitely try her with another layer at least

she’s always been a good eater and I very much doubt she’s hungry. She’s not mentioned it

I'd still read the guide that I posted. Growing bones seems to take a phenomenal amount of energy!

she doesn’t wake me up. She gets up and gets dressed and gets breakfast usually.

You could try giving her either an extra snack at night or a snack for the morning and a glass of water. If also get her something she wants to read and suggest that she stays in bed reading.

If it's only been the last 2 months, a temperature drop or a need for more calories could be the answer or or could be something going on at school or with her friends?

She’s very happy at school/ friends. And pretty sure she’s not hungry. She doesn’t eat for a good few hours (at weekend) after she’s got up.

I’ll definitely try the heating though. Or a thicker duvet just in case!

Eye mask and weighted blanket!

There are loads of relaxing sleep playlists on Spotify and other streaming services. That's what I use if I can't sleep.

She gets up and gets dressed and gets breakfast usually

Get her to stay in bed with a book (not a screen) and a couple of biscuits to nibble if she feels like it. She'll be resting, and she might doze off again if she's relaxed.

Does she wake early at weekends too?

Agree with MissRose, she needs to stay in bed with a book and not a screen. By getting up she's training herself to wake up early.

I was wondering if the heating is waking her up? It would me. Also, does she have any devices in her room?

How much screen time does she have? What does she do when she wakes up? It can really upset your sleep.