«I have trouble falling asleep at night.»

«Ask Sarah!»

I have trouble falling asleep at night. I usually go to bed around 9:30 p.m., but then I lie awake until almost midnight. It's so annoying because it makes me really restless. I'd prefer to go to bed later so I don't have to lie awake for so long. But my parents say I need enough sleep.
Matteo, 13

Dear Matteo
Every person – including every child and teenager – needs a different amount of sleep. On average, around eight to nine hours of sleep would be good for someone your age. This will give you enough energy for the next day.

If you only fall asleep at midnight and have to get up again at half past six in the morning, that would only be about six and a half hours of sleep. That is not enough. At your age, you need a lot of energy for your growth, for your physical activities and for your brain performance (for example, at school).

It's not your fault that you get tired later on. It's because of the changes in your brain that you're going through as a teenager.

The sleep hormone melatonin

However, you are not alone with your problem. Many young people complain that they cannot switch off in the evening. And it's not just your mobile phonethat's to blame. No, it's the natural development your brain goes through when you become a teenager. I'm pretty sure that two or three years ago, when you were 10 or 11 years old, you always had no trouble falling asleep. Right?        

The fact is that every evening, the human body releases a certain hormone: melatonin. This hormone is responsible for the sleep-wake cycle. It reacts to light conditions, which is why it is important not to spend the evening in brightly lit rooms, but to end the day in subdued lighting.    

In younger children and adults, melatonin is released between approximately 9 and 11 p.m. It makes you tired and ready to fall asleep. However, in boys and girls who have already reached puberty, melatonin is released two to three hours later. This means that you don't get tired until much later.

Brain changes during puberty

The reason for this time lag lies in the changes that occur in the brain during puberty. Research has found that the brains of adolescents resemble a kind of construction site. Suddenly, certain areas of the brain are significantly less active.

For example, the area responsible for empathy, i.e. the ability to read and understand feelings. This is what often makes teenagers so curt and snappy. Other areas, on the other hand, are now really active – for example, the area responsible for impulsive actions. All of this has a huge impact on your behaviour and that of your peers, of course!    

You see, it's really not your fault if you don't get tired until much later in the evening. Nevertheless – and I agree with your parents on this – it's important that you get enough sleep. Why not try the following tricks:

7 tips to help you fall asleep

1. Be aware that it is perfectly normal for you to take longer to fall asleep. You are a teenager now. Accepting this and not fighting it will help you to take it easier.
2. Prepare yourself for the waiting time in bed when you can't fall asleep yet. What could you do to keep yourself occupied without needing much light and without being too physically or mentally active? Other teenagers have told me about ideas such as reading, drawing, colouring mandalas, listening to music, solving puzzles, listening to audio stories, watching or using relaxation videos, and writing a diary.
3. Small dairy snack (yoghurt, quark, milk): A small dairy snack is apparently very filling and helps some people fall asleep.
4. Drink tea made from orange blossoms or other soothing herbs.
5. Lavender essence has a calming effect when smelled. Perhaps you have a lavender sachet at home? Place it next to your pillow. 
6. Magnesium helps against restless legs or arms, especially if you have been doing a lot of sport or other physical activity. 
7. Put your mobile phone away to give your brain a rest.

I hope these tips help you and that you can go to bed feeling more relaxed again.  

Sleep well!