Dr Phil Kieran: My anxious Leaving Cert child is already struggling with sleep 

All this is to say, I have huge sympathy for both your daughter and you, as the whole family tends to go through the stress of a Leaving Cert.

My teenage daughter suffers from anxiety, particularly around school exams. She is in Leaving Cert year, and already is finding it difficult to sleep, saying her stress levels are soaring. Is there a gentle OTC medication you could recommend?

Life is stressful for many of us, and during the two years of the Leaving Cert cycle, that pressure builds and builds and can be difficult to manage.

It is a real shame that so many students and institutions abandon sport, exercise, or relaxation at this time, as the benefits are many.

All this is to say, I have huge sympathy for both your daughter and you, as the whole family tends to go through the stress of a Leaving Cert.

Sleep difficulties can be very tricky. There are so many moving parts that affect the duration and quality of our sleep that trying to identify what needs to be changed can be hard. Sleep is often built around habit, so taking steps to develop (or regain) a strong sleep pattern can go a long way to relieving stress and improving energy and concentration.

When we sleep, we go from wakefulness into a period of initial deep sleep and then cycle through lighter periods, including REM sleep, during which we dream and then finally wake in the morning, hopefully refreshed.

During these lighter sleep cycles, part of our brain remains aware of environmental changes, which can cause us to wake if anything has changed.

For example, if you fall asleep while listening to music or a podcast that stops with a sleep timer, the brain may register this change and wake you. It is a good idea to turn off all devices before you nod off.

Getting to sleep is often problematic, as this is often the first time during the day we allow ourselves to be still and quiet and to think. By setting aside a little time earlier to ‘put the day to rest’ and reflect on what you did and on tomorrow’s plans, you can reduce the number of racing thoughts as soon as your head hits the pillow. This, combined with a regular bedtime routine, reinforces to your brain that going to bed means going to sleep.

Avoiding caffeine after 2pm is important for anyone struggling with sleep. As far as substances that can help with sleep, there is some evidence that valerian root or chamomile tea can help with relaxation before bedtime. Some products in herbal shops or in pharmacies claim to help sleep, but they are either unproven or contain sedating antihistamines, which can leave you feeling groggy the next morning.

Addressing the underlying issues around sleep will be more helpful in the long run.

The HSE has a Good Sleep Guide online, which is full of practical, clear, and easy-to-follow information.

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