I’m 12 years old and can’t fall sleep prior to 3 am, which means my food schedule is weird. I’m no hungry at having lunch so I end up eating because that the first time approximately 3-4 pm. What have the right to I do?

Great question! together you’ve already figured out, sleep has a major impact on your eating schedule. If you’re increase late, you’re much more likely come eat a late night snack or two and also sleep late the following day (if you can), which method that you might not be hungry for lunch, allow alone breakfast. But eating on regular basis is important to continuing to be healthy and feeling her best. It’s great that you’re thinking around how to readjust your habits so you deserve to be her healthiest self!

The good news is that you can encourage her body to obtain hungry when you want it to. By eating at roughly the very same time every day, your body will certainly expect to eat then, and also get hungry in anticipation. Begin eating meals at around the same time every day. If you’re no hungry, at least eat a snack. Think the some foodstuffs that you like, so you’ll be an ext motivated come eat. If you have actually trouble remembering, try setup an alarm on her phone. After ~ a while, your body will certainly probably begin to get hungry top top its own.

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It sounds like eating is just one part of the problem, though. No being maybe to autumn asleep till 3 am can not be fun. You may have noticed that not getting enough sleep renders you feel foggy or “out the it,” and also easily excited or top top edge. Friend might likewise have a tough time doing fine at school.

It’s unclear indigenous your concern whether you stay up till 3 to be only throughout the summer, or year round.

We recognize it’s not uncommon to go to bed and also wake up later when school’s out. But if you’re no going come bed till 3 am and then waking up at 7 am, you’re just getting about 4 hours of sleep. This means that you’re chronically fatigued, which can take a significant toll on your physical, emotional and also mental health. At your age, you need to ideally be gaining 8-10 hrs of sleep every night.

Talk to your health care provider—sooner quite than later. Particular medical and mental wellness conditions, medications, stress, and also other problems can make it hard to sleep in ~ night. A health treatment provider can aid you number out what’s going on and come increase with tactics to assist you eat and also sleep better.

If your 3 am bedtime is only for when you have the right to sleep till 11 am, producing a sleep routine that functions for you might be enough for you to acquire on a healthy sleep schedule.

Is there something details that’s keeping you up? Think about what you doing and also feeling when you can’t autumn asleep. Create it down. What space some means to resolve these obstacles? perhaps you can set a difficult deadline to avoid playing video games or scrolling with social media, or switch from soda to decaffeinated tea or water in the afternoon. Many civilization have a difficult time fallout’s asleep because their head feels complete of think or worries. If the sounds choose you, compose your feelings down. The way, you don’t need to be the keeper of those thoughts.

If you’re lied in bed because that 20 minutes or much more but tho can’t fall asleep, acquire up. Execute something calming, choose reading or doing a relaxation exercise. Get ago into bed once you feel sleepy again.

We have a lot much more tips gaining your best sleep here and here. Inspect them out and also see what functions for you. Remember that an altering habits deserve to be hard! Forgive yourself if you slip up sometimes. Come help, you deserve to talk to her parents, a friend, a coach, or someone else you trust around your goals. Lock may have the ability to support friend and help you remain motivated.

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If she 10-22 years old and also live near NYC, you deserve to make a free, confidential meeting for medical care and/or counseling at the mountain Sinai Adolescent health and wellness Center. No judgment, no charge.