I'm a 16 year old girl with some serious sleep problems-- please help

[pink_dreamer]

Ever since i can remember my sleep patterns have been different than others, i've been semi-nocturnal, i can stay up the entire night and just get 8 hours of sleep later in the day without a problem, but for the past 2 years i've been having problems with not being able to wake up once i go to sleep for 13-18 hours. It's very weird and disturbing because i'm missing out on a lot of life and it's even almost got me in trouble with school because i'll come home after school and go to take a nap and not wake up until the next morning. I've been tested for thyroid problems and came off all normal and i'm not depressed, but i have to stop doing this. Lately i've been trying to set my alarm clock (even though it's the summer) but i'll roll over in my sleep and turn it off without ever waking up. Also, when i sleep for less than 10 hours i feel horribly groggy. What can i do and what is the problem?

Thanks a ton to all the people who reply,
Christine

[Kevin Kennedy, Ph.D.]

Most, though not all, sleep pattern problems, particularly in teens, can be remedied by adhering pretty strictly to a routine. The major ingredients are to retire at night and to get up in the morning at the same times. For example, a person might go to bed at 9:30 at night each night and wake up at 6:30 each morning. Essentially you 'train' your circadian rhythyms, or body clock, the same way you train your muscles through exercise. Such things as body temperature, blood pressure, heart rate and overall metabolism all contribute to maintenanace of a sound sleep pattern. Be sure not to eat after two hours or so before bedtime (eating increases the body's metabolism and thus raises the body's temperature. Refrain from ingesting caffeine, and do not exercise after an hour or so before bedtime (exercise also raises body temperature). To learn more about sleep hygiene, do a search on the internet for SLEEP HYGIENE and you will find a wealth of helpful information.

[anton23]

Hi,  I had a similar problem and have now started taking Effexor, and woha does it make you hyper!  it levels out though after a while.. but it's really helped with my sleeping patterns.

I know you're only 16 and may not want to be subcribed anything but you should talk your doc about Effexor at a low dose, either that or maybe try to exercise more, try eating more vegies and fruit too..they always help one way or another.

Anton.

[justme§thedog]

try a rigid sleep schedule and log your sleep patterns and alertness during the day.   If there's no improvement, see your doctor and ask for a referal to a sleep specialist (make sure your doctor isn't one the dismisses the concept of sleep disorders).  Many sleep disorders first appear on/just after puberty and can go undiagnosed for years.  Undiagnosed, these can have profound effects on relationships and life decisions. The good news is that most are easily treatable, although often require lifestyle changes.  You can also try looking online for links to a sleep sight run by 'sandman'; there's lots of good information and forums by people who are experienced dealing with sleep disorders.

[pink_dreamer]

This is for anton: I appreciate your post but i don't think that's the problem. I play tennis at least 3 times a week and do vigorous aerobic excercise for about an hour every day, also i'm a vegetarian.

To the others: The rigid sleep pattern could be a problem because i'm a very social person and i always feel like such a downer if i have to go to sleep at, say, 10 when everyone else wants to stay up all night. Is every once in a while a problem?

[anton23]

Oh, it may just be that you really do need to get the rest your need.  But at the right times. I remember at 16 I too was surprised on how long I could sleep for, and I was doing a lot of skateboarding and exercising during the day. This may be just a normal part of puberty, I don't know,  but you say it's been going on for a long time so I'm not sure. I know a good way naturally to get to sleep is to have a hot bath with a few drops of rosemary oil then read a good book, and also try what HVMA-Ph.D.-KDK suggested by training your body clock to get into a normal pattern during weeknights.

[justme§thedog]

it's not what time u go to bed that counts, so much as you have a routine and you allow for enough sleep every night.  If you're in bed at 2 am and up at 9 am every morning, that's still 7 hours.  If you're getting 2-3 hours a night and trying to play 'catch up' on weekends, it won't work and is probably the source of the problem. If you maintain a schedule for a few weeks, it'll give you the best indication as to whether there is possibly a medical condition that should be evaluated, or whether the source is the lifestyle choices.  Even with maintaining a basic sleep requirement, you should see quite a difference in your level of functioning, how you feel, and your overall health.

[ErinF]

I agree with the others, try to train yourself to keep a normal schedule.  If you have a parent or brother or sister that could wake you up and make SURE you're awake that might help if you just roll over and shut the alarm off.

You said you were 16?  When I was about that age, I slept a LOT too...it COULD just be a "phase" your body is going through too.  Even now, to feel my best, I need 9 hours of sleep...some of us are just long sleepers.  And if I don't have anything going on, I can EASILY sleep for 12 hours sometimes.  I also have no problem getting by on 6-8 hours, I feel mildly tired but nothing big, but I prefer to get more sleep.

If despite trying to "train" yourself, you might consider a sleep clinic.  Also, you're not taking any medications that could be sedating, do you?  Like allergy pills, sleep aids (not like it sounds like you need them :), or do you drink alcohol at all?

[colep_2003]

Medican isnt a great jump to...I am thinking maybe you should train your body to a scedual.  i suggest the following

1) to make the adjustment easier at first, dont eat within 2 hours before the time you plan to sleep (eating makes you wake up: ceartan foods that make you tired can be eatan during this time).

2) Fix hours to a ceartan hours, like e,g. 10 P.M. to 5 A.M.

[BuddleiaGirl]

I don't mean to suggest anything by this, but when a woman is pregnant, she will suddenly want a lot more sleep. Also - do you snore? Sometimes, it will keep you from going into that deep sleep that you really need, so you are tired all the time. Aside from that, if you train your body that 11 is time to sleep, then you should not have a problem starting your winding down routine at 10. As to staying out late because your friends are...I would get your body used to a schedule first. Decide how many hours of sleep you think you need, or look online and see what is recommended for your age. You need to not only make sure you are getting that many hours of sleep in a row, but also that it is at the same time every day. You can't sleep midnight to 8 one day and 9pm to 5am the next. When you feel that you have been sticking to your schedule for a couple weeks straight, then staying out later on Friday and Saturday should be ok. Just don't sleep in late the next morning more than an hour past when you would normally get up. You don't want to throw your schedule off.

Don't have an alarm that is the radio. Get one that is a really annoying beeping or whatever sound bugs you the most when you are trying them out. Plug it in on the other side of the room, so you have to get out of bed to shut the bleeping thing off. Then you won't accidentally turn it off before you wake up completely. I had to do this in college, it worked well.