Sleep Hygiene

Sleep can make a massive difference to how you feel; when you are well rested, you have more energy, you'll find it easier to concentrate at school and think more clearly to deal with any worries you might have. Sleep is so important for your mental and physical health, and we really need it when we are growing and developing.

Sleep hygiene is the term used to describe what happens in the lead up to bedtime, and the environment you sleep in. There are lots of ways that you can improve your routine to set you up for having a good night's sleep:

Do Do not
Use your bedroom mainly for sleeping. Use your bedroom for lots of other activities, it is better to associate it as the place you go to sleep.
Make sure your room is dark when you are going to sleep Watch TV, play computer games or use tablets/smartphones just before bed - the light will trick your brain into thinking it is still daytime.
Make sure you are at a comfortable temperature - not too hot or too cold. Dwell on worrying thoughts at night time, perhaps write these down to deal with the next day.
Try to go to bed and wake up at the same times each day, even on weekend. This helps your body get into a routine. Have lie ins lasting all day just because its Saturday - it will make it more difficult come Monday morning!
Have a warm drink if this helps you settle to sleep. Have drinks containing caffeine or sugar, these will keep you awake!
Lots of physical activity throughout the day as this can tire you out and expose you to light in the waking hours. Snack late at night. If your body has to digest this can keep you up, and nobody wants tummy trouble when they want to go to sleep.

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