Sleep and tiredness
Lots of people struggle to fall asleep at night. Thinking about school, people or events can leave you feeling restless. Even your diet or routine can affect your sleep.
But there are things you can try.
Did you know: Teenagers need about 9 hours of sleep a night.
Why better sleep?
Getting better sleep can have a positive impact on all aspects of your life.
From helping the brain retain information (great for memory and revision!) to helping us to look better (think clearer skin and shinier hair) these are just some of the health benefits to sleeping well.
If you live and breathe sport, take stock of your sleep as it can lead to better athletic performance and competitive results.
In all, getting good sleep makes everything better.
5 tips to help you get to sleep →
Make a bedtime routine
Go to bed at the same time each night, and spend 30 minutes doing something that helps you relax before getting into bed.
Cut down on drinking caffeine
Tea, coffee and energy drinks can have a big impact on your sleep. Try cutting down on them, especially in the afternoon and evening.
Decorate your room
Fill your bedroom with things that relax you, and try to take away anything that makes you stressed, makes noise or that might keep you awake.
Write down your thoughts
If something’s on your mind, try writing it down or using your mood journal. Writing can help to clear your mind and make it easier to sleep.
Get up if you can’t sleep
If you’re in bed and can’t get to sleep, then get up and do something relaxing for 15 minutes. But avoid working or looking at bright screens.
Sleeping tips for those with a learning disability
Mencap has produced a useful guidance for children with a learning disability who are having trouble sleeping.
Sleep and autism
The National Autistic Society have a range of strategies that can be used to help your child sleep better.
Meditation for sleep
Healthy sleep has more to do with quality of rest than quantity of hours. Sleep meditations help create the inner conditions needed for a truly restful night. Because when we settle the mind, we rest the body — and that restfulness is what makes it easier to wind down and drift off.
In scientific terms, meditation helps lower the heart rate by igniting the parasympathetic nervous system and encouraging slower breathing, thereby increasing the prospect of a quality night’s sleep.