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 a similar time every day – set your alarm if you need to.
• Do your studying, writing, and other work outside of the bedroom if possible.

Tips: 

• Avoid caffeine, alcohol and smoking a few hours 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. Stopping screen use an hour or two before you sleep would be even better.
• If you’re hungry, have a light snack. Heavy meals can make it hard to fall asleep.
• Relax before going to 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 in the night to use the bathroom.
• 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 a similar time every day to help regulate your sleep cycle and your body clock.

Tips:

• Set up a comfortable and quiet sleep environment that you use only for sleep, so your body connects the environment with sleep. If possible, separate out your sleep space with a curtain or some other divider if you spend a lot of time in your room.
• 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.
• Keep your room temperature on a bit of the cooler side

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. Even if you are unable to sleep, it may be helpful for your body and mind to rest.
• 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.