Is it normal to have insomnia at 11?

Yes, it can be normal for an 11-year-old to experience insomnia.

Understanding Insomnia in Adolescence

Insomnia, which is difficulty falling asleep or staying asleep, can be concerning at any age, but it's particularly prevalent during adolescence. According to the information available, this is due to significant changes in the body's natural sleep-wake cycle, or circadian rhythm.

Melatonin and Circadian Rhythm Changes

• Later Melatonin Release: During adolescence, the body begins to release melatonin, the hormone that regulates sleep, later at night compared to childhood.
• Delayed Sleep Onset: This change means that a child might not feel sleepy until around 11 PM or later, which is different from their sleep patterns in earlier childhood.
• Preference for Later Bedtimes: This shift in the circadian rhythm naturally leads to a preference for later bedtimes.

The Impact of These Changes

These changes mean that an 11-year-old's sleep pattern might be shifting, leading to difficulties falling asleep at an earlier time, which could be perceived as insomnia. It's important to note the difference between a preference for a later bedtime and clinical insomnia, which may require intervention.

What to do?

If you are concerned about your child's sleep, it's advisable to:

• Establish a regular sleep schedule: Even on weekends, keeping a consistent wake-up time can help regulate their circadian rhythm.
• Create a relaxing bedtime routine: Activities like reading, taking a bath, or listening to calming music can signal the body that it's time to sleep.
• Minimize exposure to screens before bed: The blue light from screens can interfere with melatonin production.
• Consult a healthcare provider: If insomnia is severe or affecting daily functioning, it’s important to seek professional advice.