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Need urgent help? Find support here.

Need urgent help?

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If you find yourself in need of immediate help, call Emergency Services – 911.

These are examples of situations that you should seek immediate help:

  • Thinking about ending your life or trying to end your life.
  • Feeling scared because you’re experiencing sensations that aren’t real and/or beliefs that can’t possibly be true.
  • Becoming unable to care for yourself, and it’s putting you at risk of serious harm.
  • Experiencing an alcohol or any other drug overdose.
  • Taking a dangerous combination of substances (like medications and alcohol).

You can also

  • call the crisis line at 1-800-784-2433
  • chat online with Kids Help Phone
  • SMS/Text Kids Help Phone by texting CONNECT to 686868, if you would like to stop the conversation text STOP

For other phone, chat or text support options, visit our Get Support section.

How to Get a Better Sleep

There are things you can do that will help you fall asleep and stay asleep. Pick a few strategies to start with and see if they help. Here are some strategies to try:

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During the day add

  • 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.

Before bedtime add

  • 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.

In your bedroom add

  • 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?

I still can’t get to sleep! add

  • 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. 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.
    • Try the sleep diary from Kids Help Phone.

If try these strategies and still often have trouble sleeping, or you can’t sleep because of an injury, pain, nightmares or a mental health concern, talk to your doctor or a mental health professional about other options.

What Next?

Want to explore and learn more? Here are a couple options that will help you.