What to Look For: Sleep Trouble

Everyone has trouble sleeping sometimes. Some common sleep problems include:

• having a hard time falling asleep
• waking up throughout the night
• waking up in the night and not being able to get back to sleep
• not getting enough sleep
• not sleeping soundly
• sleeping a lot but never feeling rested
• waking up too early (before you need to get up) and not being able to get back to sleep
• feeling extremely tired, fatigued, or lacking energy
• snoring
• grinding your teeth
• breathing problems during sleep
• sleepwalking

There are many reasons why people have problems sleeping. Here are some things that can get in the way of your sleep:

• stress
• school or work
• major life changes
• being on a phone, tablet, computer or screen too close to bedtime
• a busy schedule
• mental or physical health challenges
• drinking alcohol, taking drugs or other substances
• problems with friends or family
• having caffeine (coffee, pop, energy drinks) too close to bedtime
• nightmares
• pain
• some medications
• worry about oversleeping or sleeping through your alarm
• not going to bed at the same time most nights

It’s okay if you don’t always sleep great, but if you are regularly having a hard time sleeping well, there are things you can do to get better sleep.

If you are going through a hard time or think there is something bigger going on that’s getting in the way of your sleep, talk to someone you trust. Let them know how you’re feeling. Check out Tips for Talking to Someone for help getting started. If you’re having a really hard time, connect with your doctor or healthcare provider, or explore these support options  to see where you can get help.

Before going to bed, young people may be using their phones, reading, watching TV shows, on social media or chatting with friends.The blue light from these devices can trick your body into thinking it’s earlier in the day and make it harder to fall asleep. If you use electronic devices in the evening, it can be harder to fall asleep and can also affect how well you sleep.

Using social media when it is time to sleep is a challenge for many young people.

If you are having trouble sleeping, try turning your electric devices off an hour or two before bedtime. This gives your body a chance to start to release melatonin, a natural hormone the body releases to encourage sleep. Turning off screens will help you feel more tired when you are ready to go to bed. If it’s unrealistic to avoid screen time before bed, try turning down the brightness or using the device’s night mode (if it has it).

Quick tip: If you decide to read a book, don’t use a bright, blue energy-efficient lightbulb. These kinds of lightbulbs can also make you feel more alert. Try a soft orange light, or use an e-reader (e-readers don’t produce blue light).

Reference: sleepfoundation.org