How to sleep well

Sleep isn’t just ‘switching off’ – it’s how your body recharges, repairs and gets you ready for the day ahead. During your teen years, your brain and body are still growing, which means quality sleep is super important for your mood, energy, focus and even your skin.

Tips for better sleep

😴 Set a sleep routine
Going to bed and waking up at the same time each day trains your body to know when it’s time to rest. Yes—even at weekends!

📱 Put your phone to bed too
Scrolling TikTok at midnight? Your brain stays wide awake. Try switching off screens at least an hour before sleep.

🛏️ Make your room a chill zone
Cool, dark, and quiet works best. Save your bed for resting, not homework or endless Netflix.

🥤 Cut the caffeine and sugar late in the day
Energy drinks, fizzy pop, or chocolate in the evening can keep you buzzing instead of snoozing.

🏃 Move during the day
Fresh air and being active, even a walk, helps your body feel naturally tired when night comes.

Where to get help
🌙 NHS – Sleep and tiredness advice
💬 YoungMinds – Mental health and sleep support
🌐 The Mix – Advice for under 25s on sleep and stress 
📞 Childline – Talk if worries are keeping you up: Phone 0800 1111

How to contact East Sussex School Health:

📞 Phone: 0300 123 4062
📧 Email: kentchft.esschoolhealthservice@nhs.net
📒 Refer: www.kentcht.nhs.uk/forms/school-health-service-east-sussex-referral-form

We’re available Monday to Friday, 8.30am to 5pm (excluding bank holidays).
You don’t have to do this on your own. A teacher, parent, carer or another trusted adult can help you get in touch or make a referral.
If you need urgent help, contact your GP, call NHS 111, or dial 999 in an emergency.