Content

• Steps
• Part 1 of 4: Preventing Insomnia
• Part 2 of 4: How to Deal with Bad Sleep Habits
• Part 3 of 4: Fix Sleep Problems
• Part 4 of 4: Learn About Teenage Insomnia
• Tips
• Warnings

According to doctors, teenagers should sleep 8-10 hours. However, according to the National Sleep Foundation, only 15% of teens sleep eight and a half hours on weekdays. Not getting enough sleep can have a negative impact on your teen's health. Sleep deprivation is a cause of depression and chronic headaches, and it is difficult for children who do not sleep much to concentrate on their studies. Therefore, it is extremely important for adolescents to develop healthy sleeping habits.

Steps

Part 1 of 4: Preventing Insomnia

1. 1 Clean the room. You will sleep better in a clean and comfortable room. Decorating your bedroom with flowers has a positive effect on your mood when you wake up, according to research. Your room should have a pleasant and calm environment.
2. 2 Establish and follow an ongoing bedtime ritual. Since a teenager's life is quite active, following the bedtime ritual is the key to a good night's rest. Consider the following tips when creating your bedtime ritual:
   • Turn off the light. By turning off the lights, you signal to the body that it is nighttime and trigger the natural circadian rhythms that make you feel sleepy. Wear sunglasses in the afternoon and evening to reduce exposure to bright light.
   • Have a snack before bed. It is not easy to fall asleep when you are hungry; however, when the stomach is full, it is also difficult to fall asleep, as the digestion process will prevent you from doing it. Drink a glass of milk or a slice of toast before bed. This will help you suppress hunger without overeating.
   • Dress for the season. Sleep in warm pajamas in winter; in summer you can sleep in a cotton T-shirt and shorts. Avoid wearing multiple pieces of clothing as they will restrict your movement. In addition, you will have to wake up at night to take off excess clothes.
   • Make sure the room is cool. In a cool room, the change in body temperature occurs faster, which means that the process of falling asleep occurs faster. So make sure your bedroom is cool.
   • Avoid eating refined sugar before bed. Refined sugar causes fluctuations in blood sugar levels. This can lead to nighttime awakening.
   • Do not exercise two hours before bed. Exercise increases your heart rate and speeds up the body's metabolic processes, reducing sleepiness.
3. 3 Determine the time of going to bed and the time of awakening. Everything will depend on what time you start your day.
   • Make it a goal to get at least eight, but no more than ten hours of sleep each night. This will help you follow your sleep schedule. Plus, you won't feel sleepy.
   • Stick to a sleep schedule even on weekends. This will make it easier for you to stick to your sleep schedule on weekdays.
4. 4 Set your alarm. Over time, the body will get used to waking up without an alarm; however, at first you can use the alarm to wake up at the same time.
   • If you are fast asleep, set several alarms or turn on the alarm at maximum volume; if you wake up easily, you can use a regular alarm clock or download an app for your phone.
5. 5 Sleep on your right side. According to research, sleeping on the right side improves sleep quality and promotes a good mood the next day.
   • Get a pillow that you can sleep on on your right side.
6. 6 Wake up properly in the morning. The first step to a healthy sleep is to wake up properly. In addition, it helps to normalize circadian rhythms.
   • Do not press the snooze button on the alarm. When you press the snooze button and fall asleep again, the sleep cycle starts over.When sleep is frequently disturbed, there is a high risk of developing a sleep disorder called sleep inertia. The unpleasant symptoms of sleep inertia can persist for up to two hours in some people. To prevent this disorder from occurring, set your alarm clock away from your bed, such as in the far corner of your bedroom. Thanks to this, you will have to get up and turn it off.
   • Open the curtains. Morning light between 6 and 10 a.m. promotes the release of melatonin and has an antidepressant effect. In addition, morning light helps to normalize the circadian rhythm.
   • Take a warm shower. An increase in body temperature improves blood circulation, promoting wakefulness. Are you still feeling weak? Try rinsing with cool water.
   • Have breakfast. During sleep, the body is without food for 8-10 hours. Breakfast promotes alertness and prevents daytime sleepiness. Sleeping during the day can lead to problems falling asleep at night.

Part 2 of 4: How to Deal with Bad Sleep Habits

1. 1 Turn off electronic devices. Light from electronic devices such as phones, computers, and televisions promotes wakefulness and interferes with sleep. Turn off all electronics an hour before bed so your brain can tune in to sleep. If possible, remove all light emitting devices from your bedroom.
2. 2 Don't sleep with the lights on. You can use an eye mask. Also, close the curtains to keep the street lights from interfering with your sleep. Sleeping in the light makes it difficult to get the rest the body needs. It can also be a cause of depression.
3. 3 Make sure your bedroom is quiet. Turn off your music before bed. Use ear plugs to block out noises that can interfere with good sleep.
4. 4 Use the bed only for sleeping. Don't read, study, write, or draw in bed, as these activities promote wakefulness, not sleep. Your brain should only associate bed with sleep and not with the above activities.
5. 5 Avoid long naps. If, despite a night's sleep, you still feel tired, take a nap for 15-30 minutes. Do not overdo it, however, as long naps during the day contribute to fatigue and interfere with a good night's rest.
6. 6 Avoid caffeine. Caffeine, even in small doses, can disrupt sleep. If you notice that caffeine has a negative impact on your sleep, eliminate caffeinated drinks from your diet.

Part 3 of 4: Fix Sleep Problems

1. 1 Imagine a peaceful place. Try to imagine a calm place that makes you feel good. This could be a museum, park, or hiking trail. Start your walk mentally, paying attention to the details: colors, lights, shadows, and other elements of your surroundings. Remember what emotions you experienced when you took this walk. This activity distracts your mind from the present, promoting relaxation and sleep.
2. 2 Practice progressive muscle relaxation. This simple relaxation technique can help release tension and calm down. Progressive muscle relaxation consists of tension and relaxation of all muscle groups of the face and body in a specific sequence, starting with the toes, then the muscles of the thighs, buttocks, abdomen, shoulders, neck and face. Hold the tension for at least 30 seconds. Then relax the tense muscle.
3. 3 Practice the BFB method. Biofeedback is one of the most effective non-drug methods that can help manage insomnia. Biofeedback allows you to alter a person's response to stress, reduce anxiety, and promote relaxation.
   • Lie on your back and close your eyes.
   • Connect your index fingers and thumbs so that you have an inverted triangle. The fingers should be lightly touching each other. Place your hands on your stomach, below your chest.
   • Take a slow, deep breath. Count to ten as you inhale.
   • Hold your breath for 10 seconds.
   • Exhale for a count of 10. Repeat. Concentrate on your breathing, do not get distracted, watch every inhalation and exhalation. Do this exercise as slowly as possible. This will help you relax and fall asleep quickly.

Part 4 of 4: Learn About Teenage Insomnia

1. 1 Explore the causes of insomnia in teens. Sleep disorders in adolescents are associated with changes in their body. Hormonal changes can cause:
   • Snoring and obstructive sleep apnea syndrome: The causes can be diseases and allergic reactions associated with enlarged adenoids and tonsils.
   • GERD: gastroesophageal reflux disease.
   • Restless legs syndrome: a condition characterized by discomfort in the lower extremities that occurs during sleep.
   • Parasomnia: Types of parasomnias include insomnia, somnambulism (sleepwalking), and nightmares.
   • Enuresis: A syndrome of involuntary, uncontrolled urination is very often associated with general developmental delay. Enuresis leads to nervousness and sleep disturbance.
   • Delayed onset sleep syndrome: This is a disorder of circadian rhythms. This syndrome is characterized by late onset of sleep.
   • During adolescence, the body's circadian rhythms (a kind of internal clock) change. For this reason, it is very common for teenagers to fall asleep and wake up later. This change in circadian rhythms is due to the fact that the brain of adolescents produces the hormone melatonin much later than it does in children and adults. For this reason, it is very difficult for teenagers to fall asleep. We see that there are objective reasons that influence the process of falling asleep, and the teenager himself is not able to influence these circumstances.
2. 2 Study the symptoms of insomnia. In addition to sleepiness and trouble waking up, there are physical and psychological consequences of insomnia. These include:
   • Learning and memory problems.
   • Mental health disorder.
   • Decreased academic performance.
   • Reducing the duration of attention span.
   • Motility disorders.
   • Increased acne.
   • Slowdown of metabolic processes and obesity.
3. 3 Learn about the long-term effects. Prolonged insomnia in children and adolescents leads to impaired neurocognitive functions. The human brain develops abilities related to logical and systems thinking at the age of 12-18. These skills are needed not only in school. Problem solving is a universal cognitive skill that affects all aspects of our lives. Therefore, it is very important that the teenager develops healthy sleeping habits, as his future health depends on this.
4. 4 Get the help you need. If you are struggling with insomnia, remember that you always have the opportunity to seek help from other people.
   • Talk to your parents. They can help you apply the tips in this article, as well as other practical help.
   • Consult your doctor. Your doctor will be able to determine if you have sleep disorders and will also prescribe the necessary treatment.
   • Use online resources. You can find a lot of useful information for teens to help you solve your sleep problem. Use online resources for this purpose.

Tips

• Do not eat dinner three hours before bed, as you will not be able to sleep.
• Do not use electronic devices one hour before bed.
• Prepare your clothes and pack your bag ahead of time so you can relax and fall asleep without worrying about it.

Warnings

• If you get enough sleep but still feel sleepy during the daytime, talk to your doctor.