Is it normal to not be able to sleep well during puberty and how to prevent this from happening (I’m asking because it happened last night and I started to try to fall asleep at 8:30 and fell asleep sometime between 12:45-1:15) I said this is a pat message and you said to tell my mom if it keeps happening is always happens and I work myself up sometimes but I tell mom and she gets mad at me for waking her up or annoying her if I wake up my sister (we share a room) I get in trouble I’m have PANIC

Okay so yeah, not sleeping well during puberty is super common and totally normal. It's like your body is going through a million changes and sometimes your sleep schedule gets messed up because of it, and it sounds like you're having a really tough time with it because you feel stuck.

Why it happens

During puberty, your body's internal clock (it's called your circadian rhythm, fancy right?) actually shifts. So like, your body naturally wants to stay awake later and wake up later. Plus, all those hormones bouncing around can make it harder to relax and fall asleep, especially if you're feeling anxious or worried.

What you can try

Since telling your mom or sister isn't working right now, there are some things you can try on your own when you can't sleep:

• Chill out before bed: Try to avoid screens (phone, tablet, TV) for at least an hour before you want to sleep. The blue light can really mess with your brain. Maybe read a book, listen to some calming music, or doodle instead.
• Dark and quiet room: Make sure your room is as dark as possible. Even a tiny bit of light can interrupt your sleep. If your sister's light bothers you, maybe try a sleep mask?
• Routine helps: Try to go to bed and wake up around the same time every day, even on weekends. It helps train your body when it's time to sleep.
• Relaxation tricks: If your mind is racing, try deep breathing. You can literally just breathe in slowly through your nose, hold it for a few seconds, and then breathe out slowly through your mouth. Do it a few times and it can really help your body calm down.

It's super important to talk to a grown-up about this, especially since you're having panic. If you can't talk to your mom, maybe there's another trusted adult you can confide in, like a grandparent, an aunt, an older cousin, or even a school counselor. It's really not okay for you to feel like you can't talk about something this important.