Sleeping tips for teens

Do you have trouble sleeping? Are you awake at night staring at the ceiling waiting for sleep to come? Or do you wake up during the night and anxiously wait to go back to sleep? If you suffer from insomnia, you know how difficult it can be to get through the day with just a few hours of sleep. It’s hard to focus on classes and homework. How frustrating!

But there are some tips you can try to curb your insomnia and get the sleep you need.

1. Maintain a stable schedule. Go to bed and get up at the same time every day. I know this is difficult to do on the weekends. You’d rather sleep late than wake up early. But if your body gets used to going to sleep and waking up at certain times, it will help you get the sleep you need.

2. Create a sanctuary in your room. Make sure the temperature isn’t too hot or cold, the lights are off (this includes the TV), and the only noises are white noises (like your fan or a wave machine).

3. Create a bedtime ritual that tells your brain that it’s time to sleep. Take a shower, brush your teeth, turn on your wave machine or fan, lay down your pillows, and snuggle under the blankets. You can add any other rituals that help you know that it is time to go to sleep.

4. Don’t read. I know it’s easy to snuggle under the covers with a good book, but at bedtime, reading won’t help you relax. It will keep your mind active and possibly keep you up late if you can’t put the book down.

5. Do yoga or a similar relaxing exercise before bed. Make sure it involves stretching your muscles and taking deep breaths.

6. Eat a high-carbohydrate snack such as pretzels, cereal, or graham crackers. Carbohydrates help you feel drowsy. They also help you warm up, which is great for cold nights.

7. Don’t drink too much fluids before going to bed. Too much can make you wake up during the night to go to the bathroom.

8. Stop drinking caffeinated beverages four to six hours before going to bed. Caffeine is a stimulant and can keep you awake late into the night. You should also avoid caffeinated foods, such as chocolates, and make sure the medications you take do not contain caffeine.

Hopefully, these tips will help you sleep better at night. Try them for a few weeks to see how they work. If you are still having trouble sleeping, you may want to talk to your doctor.