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Normalizing Sleep Patterns

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I am an 11 year old girl and school starts next week but summer made my whole sleep pattern weird and I end up going to sleep at 3-6 and waking up at 10-12 can anyone help?

Normalizing Sleep Patterns

Answered by on -


Glad you are asking this important question. Here are the basics:

  • Try to keep the temperature moderate, the lights out and use a night light when you get up. Remember, our bodies are affected by light. Keep it low so it lets you see, but doesn’t stir your biochemistry.
  • Just before you go to bed, avoid caffeine, chocolate, and over-the-counter medication that may contain stimulants.
  • If you do exercise (which you should if you have medical clearance), don’t do it right before sleep. This often arouses people and can make it difficult to get to sleep.
  • Keep the bed a special space for sleeping. The mind can associate the bed with almost everything else that can detract from falling and staying asleep. Eating, TV, and deep emotional discussions are frequent culprits.

Pleasant dreams.

For readers who are interested you can take my sleep quiz here.

Wishing you patience and peace,
Dr. Dan
Proof Positive Blog @ PsychCentral

Normalizing Sleep Patterns

Daniel J. Tomasulo, PhD, TEP, MFA, MAPP

Dan Tomasulo Ph.D., TEP, MFA, MAPP teaches Positive Psychology in the graduate program of Counseling and Clinical Psychology at Columbia University, Teachers College and works with Martin Seligman, the Father of Positive Psychology in the Masters of Applied Positive Psychology (MAPP) program at the University of Pennsylvania. He is Director of the New York Certification in Positive Psychology for the Open Center in New York City and on faculty at New Jersey City University. Sharecare has honored him as one of the top 10 online influencers on the topic of depression. For more information go to: He also writes for Psych Central's Ask the Therapist column and the Proof Positive blog.

APA Reference
Tomasulo, D. (2018). Normalizing Sleep Patterns. Psych Central. Retrieved on March 24, 2019, from
Scientifically Reviewed
Last updated: 8 May 2018
Last reviewed: By a member of our scientific advisory board on 8 May 2018
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