Sleep Hassles with 11-year-old

Jody McVittie explains:

• Adolescents may have natural changes in sleep hormones, causing evening wakefulness peaks.
• Children at this age may have difficulty “switching off” even after structured bedtime routines.
• External factors such as TV, DS games, and late evening activity can interfere with falling asleep.
• Parental stress can increase if the child’s sleep routine affects the household.

• Choose a calm time to talk with your daughter about sleep struggles. Ask for her input on solutions.
• Encourage her to “own” the problem and work together on one or two changes at a time.
• Keep perspective: take care of yourself, don’t take morning irritability personally, and maintain respectful communication.
• Validate that it’s normal for kids her age to struggle with bedtime and sleep regulation.

• Establish a consistent sleep schedule, even on weekends, to regulate wake/sleep cycles.
• Reduce caffeine and chocolate intake, especially in the afternoon or evening.
• Encourage regular exercise earlier in the day (not right before bed).
• Limit evening TV and electronic media; turn off devices by a set curfew (e.g., 9 PM).
• Encourage passive, calming activities before bed, such as reading a book.
• Take a warm shower or bath to relax before bedtime.