As teenagers we always seem tired, some of us find it really easy to go to sleep and some of us don’t. Sleep has a significant effect on our mental health as it can damage our judgement, mood, performance and safety. For those of you who find it hard to sleep, here are some top tips for sleeping!
· Make your room a sleep only zone
Try not to do work in your bed room if you can help it. By doing this it means that when you go to bed you are not distracted by unfinished work and your room is a stress-free place.
· Get into a routine
By doing this it’ll get your body in a regular pattern and will help you to fall asleep quicker.
· Limit screen times in your bedroom
This is a really hard one because once you’ve finished work you want to talk to your friends or catch up on the latest episode of your favourite programme but if you have less screen time before bed then you will find it easier to fall asleep because you won’t be distracted. Try 30 minutes before you go to bed of no screens tonight. Instead, try reading a book.
· Don’t eat too much or too little before bed and exercise
If you eat too much or too little before going to bed then you may find it hard to go to sleep. As well as being good for you general health, exercising regularly will help you sleep more soundly too.
· Avoid long lie-ins at the weekend
You’ve just had a full week of school so what do you want to do? Sleep of course! However, try not to have long lie-ins as they can leave you even more tired on Monday when you go back to school.
I’ve tried all this but I still can’t get to sleep!?
If you can’t sleep then get out of bed and do something that will make you sleepy again. Try listening and counting your breathing whilst lying in bed too.
A professional opinion
Contrary to popular belief, counting sheep doesn’t actually work when trying to fall asleep. Although it may not feel like it, the routine task of counting stimulates your brain, making it harder to fall asleep. Instead, some studies at different universities show that imagining a calming place may help more as it relaxes your mind. It is sometimes helpful to imagine a familiar place where you feel comfortable and at peace. Studies have also shown that classical music, or any music that has a slow rhythm can help you get to sleep; it has also been proven to decrease symptoms of depression
Guided imagery is a technique that works too, it is similar to meditation. It seems pretty obvious but my biggest tip is to stay away from the TV and digital screens, whose blue light blocks melatonin, a sleep hormone. Also, avoid bright lighting as this may block melatonin too.
Have a good night’s sleep!
Sources: NHS website
Disclaimer: We are definitely not sleep/ mental health experts we are simply giving you knowledge from experience! If you wish to speak to experts directly then see our helplines page.