Getting a Good Nights Sleep

Not sleeping can be really bad for our health. We have the tips on how to get well rested.

How much sleep is enough?

Teens need at least 8-9 hours of sleep.

You might need to nap during the day too, but try not to do this too much as it will affect the quality of your sleep at night.

Keeping a regular sleep pattern can be hard during teenage years. This isn't because you're lazy or stubborn about going to bed. Scientists now know that puberty disrupts the normal sleep patterns that both kids and adults have.

How can I get a good night's sleep?

Your bedroom

  • keep your bedroom for sleep
  • if you have to study in there, tidy books and papers away before bed
  • take half an hour somewhere else before going to sleep
  • cut out light with blackout blinds or an eye mask
  • block noise with earplugs.

During the day

Before bed

  • have a regular bedtime routine and time
  • relax with a warm bath
  • avoid alcohol for at least three hours
  • avoid exciting telly, reading or video games
  • set an alarm to avoid "have I slept in?" panics
  • some folks like to turn the clock face away to avoid 'clock watching'.

What if I can't sleep (insomnia)?

  • leave your bedroom
  • have a warm, caffeine-free drink
  • do a relaxation exercise
  • go back to bed and try again
  • don't lie-in or nap to compensate - go to bed earlier instead.

I still can't sleep - why?

Worries often disrupt sleep. Try writing them down before bed.

Being ill or in pain makes good sleep harder. If this is you, speak to your doctor.

Keep doing the steps above - they can take time to work. 


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