How To Get a Better Sleep

Tips:

• Find ways to get active every day, but try to avoid exercise close to bedtime.
• Get outside during daylight hours every day.
• If you feel like you need to nap during the day, try to limit it to 45 minutes.
• Try waking up at the same time every day – set your alarm if you need to.
• Do your studying, writing, and other work outside of the bedroom.

Tips: 

• Avoid caffeine, alcohol and smoking before bedtime as they can all interfere with a good night’s sleep.
• Avoid watching TV, playing video games, texting or going online for at least 30 minutes before bed. An hour or two before would be best.
• If you’re hungry, have a light snack. Heavy meals can make it hard to fall asleep.
• Relax before bed by reading, listening to music, taking a bath, doing yoga or doing something that calms you down.
• Avoid drinking too many liquids before bed if you often wake up to use the bathroom in the night.
• Avoid drinking alcohol as it may disrupt your sleep.
• Have a regular bedtime routine to signal to your body it’s time to sleep (for example take a warm bath, put on your pajamas, brush your teeth, read a book, etc.).
• Try going to bed at the same time every day to help regulate your sleep cycle.

Tips:

• Set up a comfortable and quiet sleep environment that you use only for sleep, so your body connects the environment with sleep.
• Use a sleep mask to help block out light.
• If your room is noisy, try using ear plugs or listening to ‘white noise’ to help block the noise. There are lots of apps out there for this!
• Keep your bed for sleeping. Don’t watch TV, go online, study, or work while on your bed.
• Make a playlist with calming music that you play at night to help you relax.
• Check the temperature of your room – is it too hot or too cold?

Tips:

• If you haven’t fallen asleep after 20 minutes or so, get out of bed and do something relaxing or boring. Go back to bed when you are feeling more drowsy.
• Avoid watching your clock and worrying about not sleeping – turn your clock away from you if that helps.
• If you are troubled by worrying or anxious thoughts that are keeping you up, see our anxiety or stress sections.
• Keep a sleep diary (try the sleep diary from Kids Help Phone.) After a few weeks, see if you can find any patterns. Write down things like:
  • the time you go to bed
  • your daily routines
  • what you ate
  • activities
  • your mood
  • medications you took, etc.