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8 Ways To Retrain Your Brain To Sleep

It’s really important you get that you get a good night’s sleep

However if you’re struggling, here’s some tips to help.

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1. Don't drink caffeine towards the end of the day
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A nice milky drink can help you relax, but make sure you avoid anything with caffeine, including tea, coffee, cola, energy drinks 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. Don’t drink alcohol as this causes disruptive sleep patterns.

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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.

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3. Keep regular bedtime and wake up times
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Although you’ll want to have a lie-in at the weekend, try to keep bedtime and wake-up times on school days and weekends around the same time. This helps your body clock get into a regular rhythm.

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4. Keep regular mealtimes
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Don’t skip meals – 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.

Read more about healthy eating here.

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5. Get active!
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Regular physical activity in the day will help you sleep, 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.

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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.

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7. Share your worries
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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.

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8. A place to sleep
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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 where you are sleeping 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 school nurse.

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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.

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