Dear Dream Doctor,

I have had a lot of trouble sleeping recently. I am constantly tired throughout the day but when I go to bed at night I can’t fall asleep. Instead I stay awake, memorising words to songs, timetables, etc. I have to get up fairly early to go to school, but often I can barely get out of bed, I am so tired. I do not drink much coffee or coke, and never after around lunchtime anyway. I’ve tried everything to get to sleep, but nothing works. Do you have any idea what my problem is and how to solve it?

—Jesse, Age 15, Hobart, Tasmania, AUSTRALIA

Hi Jesse—

It sounds like you are suffering from what is called “delayed sleep phase” syndrome. Your body wants to go to bed later than your bed-time, and because it takes hours for you to fall asleep, you are tired when you have to get up for school in the morning.

If your problem just started recently, then I don’t think you want to do too much about it. Just keep on getting up at the same time every day—and that includes weekends—and eventually your body will be tired enough to fall asleep when you want it to. The trick to having the sleep schedule you want is to stick to it—try to go to bed and get up each morning at the same time.

If your problem persists, you may want to try a small dose of Melatonin, sold at your local health food store. Melatonin is a hormone that is naturally secreted in our bodies at night which tells our body that it is time to go to bed. A small dose—try to get the kind that you place under your tongue and let dissolve (called sub-lingual)—may help you to fall asleep easier. Melatonin is used effectively by people who have to cope with frequent time shifts and who also suffer from circadian rhythm disorders. Ask your Mom and Dad to check with your family doctor or pharmacist about whether Melatonin might be appropriate for you.

Write us back and let us know your results!