It’s really important you get your 9 hours sleep a night
1. Don't consume caffeine
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A nice milky drink can help you relax, but make sure you avoid anything with caffeine, including tea, coffee, cola or hot chocolate as these will wake you up rather than help you wind down.
Don’t drink too much before bed either as you might end up disturbing your sleep by needing the toilet, and avoid drinking alcohol as this causes disruptive sleep patterns.
2. Relax before bedtime
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A good, relaxing and consistent bedtime routine can help get your body and brain ready for sleep. Try a warm, relaxing bath and reading a good book in bed to help you unwind, or listen to calming music.
3. Eat at the right time
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Don’t skip tea – how are you ever going to be able to get to sleep if your tummy is rumbling? Also, if you eat late at night, it can be hard to sleep with a full stomach that is busy trying to digest food.
4. Keep regular sleep and wake up times
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As harsh as it may sound when you want to party the weekend away and sleep till tea time, one of the best ways to get a good-quality night’s sleep every night is to keep bedtime and wake-up times on school days and weekends at around the same time. This helps your body clock get into a regular rhythm.
5. Get active!
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Regular physical activity in the day will help you sleep longer, but don’t do it too late in the evening as this will make it harder for you to switch your brain off and get to sleep.
6. Go offline
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They might be the lifeline to your social life but phones, tablets, laptops, computers, games consoles, TVs and all other screens should be switched off at least an hour before going to bed.
The blue light in these devices can trick your brain into thinking it’s daytime, so you’ll find it harder to get to sleep.
7. Don’t let your worries wake you
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If you find yourself worrying before you sleep, or waking up with worries at night, write them down. These can then be looked at the next day. Talking about your worries with friends, parents or a school nurse can be helpful.
8. A comfortable bedroom
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A dark, quiet, private space is important in helping you sleep.
You should also avoid having long day time naps, as this will make it harder for you to get off to sleep at night.
Make sure your bedroom is at a comfortable temperature too, so not too hot or too cold, as this will help you get to sleep and stay asleep during the night too.
how to get help
If you have any more questions on this area or would like to speak to somebody about this topic, have a look at the links or search for your local services in the blue box below. Alternatively you can always contact your public health nurse.
Find help in your local area
Find out what services are available to you in your area. Remember your school nurse is always there to give you confidential help and support.
