How can I help myself?
Sleep is really important for good health; it gives our mind time to make sense of the day and is a chance to de-stress. There are lots of things we can do to help ourselves get a good night's sleep, like getting into a routine or taking some time out from gadgets.
Check out the Radio 1 website for some good advice, or see the great advice on sleep foundation website.
Can you see on this picture what could be stopping you from sleeping ??
8 ways to sleep well
A good night's sleep is vital for your wellbeing and health. Sleep helps to keep your brain in tip-top shape.
Try the following tips to help:
1) Sleep-friendly bedroom
Have a bedroom that is uncluttered, dark and not too hot
2) Get Regular
Keep regular sleeping hours, then you'll programme your brain and internal body clock into a set routine.
3) No caffeine
Try not to have caffeine after noon, this gives it chance to leave your system before bed time
4) Get active
Regular exercise will tire you out, release tension and help you to sleep better
5) Switch off
The blue light from screens is a major sleep disruptor- switch off at least an hour before bed, this gives your brain a chance to wind down.
Relax before going to bed, warm bath, dim the lights,quiet music
Write a list of things to be tackled the next day to help your brain switch off
8) And breathe....
Breathe in for four seconds, holding for four then out for four to slow your heart rate and quieten your brain activity.
For Parents and Carers
The Sleep Council website gives guidance for parents/carers on supporting teenagers to get a good night's sleep as well as tips for children with additional needs. They have also produced the 'Good-Night Guide for Children' leaflet, which looks at preventing sleeping problems in children and tips for addressing issues that may arise.
The Mental Health Foundation has information on how to sleep better, looking at 4 key factors that affect how we sleep: Health, Environment, Attitude and Lifestyle.
Also, see this Public Health Matters blog by Public Health England on Mental Health and Sleep in teenagers and the MindEd free online training on sleep in teenagers.
Top tips on help with sleep can be found HERE!