Ten Steps to Developing Good Sleep Habits
- Make sure your bedroom is quiet, dark and unstimulating.
- Particularly on weekdays set a regular bedtime and wake up at a regular hour each morning and stick to it.
- Keep your bedroom temperature to a comfortable level, as high temperatures disturb sleep.
- Make sure you do not go to bed hungry.
- Avoid stimulating activities the hour before bedtime (e.g. dancing, loud music and T.V). Viewing TV, iPad, or a phone before bedtime decreases the amount of melatonin that the body makes as the screen make the brain think that it is not bedtime. Melatonin makes the body feel tired and start to yawn and think about going to bed.
- Do not take naps in the afternoon, if you are struggling to stay awake try making bedtime earlier.
- Avoid drinks of cola, chocolate, tea and coffee before bedtime.
- Establish a pre-bedtime settling routine e.g. bath, listen to a or read a relaxing book. It is also important to discuss anything which may be worrying you with a trusted adult or friend, as stress can affect sleep.
- Try and get some exercise during the day, preferably in the daylight.
- Only use your bed for sleeping. If possible, do your work or use your phone when you’re not in bed, so you start to associate your bed with sleep.
If you feel that you would like further support on sleep management, then contact the school nursing team.
For more sleep advice visit the below websites:
Mind – Tips to improve your sleep – for 11-18 year olds | Mind
Teen Sleep Hub – Home – Teen Sleep Hub
