helping teenagers to sleep

[RainbowsStars]

My 15 year old is finding it hard to get to sleep, then wakes in the early hours and can't sleep. What can I do to help other than having the last 1/2 an hour before bed without technology? She uses her phone or laptop right up until she wants to sleep.
She's tired and has now asked for my help so she must be really feeling tired!
Thanks.

Is she getting enough exercise? Is she eating foods with a lot of sugar or sugary drinks in the evening?

Not judging, just asking for a bit more info.

If she falls asleep initially then I presume that there's nothing wrong with her bedtime routine.

Waking up in the early hours - worrying about something, can't resist checking social media, poor diet, not enough exercise or having a bedtime that's too early.

Initially I would try a slightly later bedtime, removing all electronics from the room after a certain time and reducing sugary snacks and drinks.

Some interesting stuff to read here.

Try something like lavender oil on her pillow, a meditation cd and a lava lamp or light that changes colour, so she's looking at that and letting her brain wind down.

If she wakes during the night, it could be she needs the loo? If not, a white noise app may help, as well as mindfulness techniques.

DD found a face mask very helpful.

DD was finding it hard to get to sleep and then waking in the night when nasty social stuff was going on at school (and I think online) Now that has been dealt with, she doesn't generally wake in the night.

She does still not go to bed/fall asleep till late though, but I think that's down to the teenage body-clock. But she says she is sleeping better in her new bed - old one was a single loft bed, new one is a small double. We have suggested reading before going to sleep (she was such an avid reader) but I don't think she's taken that idea up yet.

She only gets to lie-in on a Sunday, but she often naps after school or on a weekend afternoon which helps her catch-up.

In addition, black out curtains / blinds?

Thank you, I will show her these suggestions after school. She might listen to you more than she will listen to me!

This works do a lovely pillow spray. We found a speaker pillow from amazon with story/ music helps too. Bach rescue remedy?

I know it's expensive, but This pillow spray really does work.

When DH and I went on holiday there was some on my seat on the plane. I used it each night on my pillow, and fell asleep reading my Kindle every night. I slept better than I have in ages. It is brilliant stuff!

Mindfulness cd. They're brilliant.

Would agree with CeliaFate about mindfulness techniques - you can download apps from the internet

Thanks, I have ordered the spray and the pillow and will show her the mindfulness stuff.