Many teens have a hard time falling asleep in the evening. This can become a real problem if you have a busy day ahead. School, sports, summer jobs are not places where being tired is a good thing. Read this article to learn how to fall asleep easier and rest better.
Steps
Method 1 of 3: Plan well ahead
Step 1. Don't eat before bed
Food gives you energy and activates the stomach muscles, things that can keep you awake. If you plan to go to bed at 11pm, don't eat anything between noon and seven in the evening, unless you are really hungry. In this case, eat only small amounts.
Step 2. Take a shower a few hours before going to bed
If you think your hair will still be wet by the time you go to bed, dry it.
Step 3. Don't watch TV and don't sit at the computer
Some studies have shown that being in front of a screen for at least an hour before going to bed can prevent you from falling asleep.
Step 4. Before going to sleep, try to calm down and relax
Instead of going out to do something or exercising, read a book, chat with a family member, or write a journal. This also applies to work. If you try to finish your to-do list, your mind will continue to work even if you are trying to fall asleep.
Step 5. Dress for the night
If it's cold, a robe and slippers will keep you warm. Conversely, if it's hot, try sleeping only in a shirt, underwear, or even naked if you feel too hot!
Step 6. Find the most appropriate things for a good night's sleep
If it's cold, a snug blanket or duvet. If it's hot, a wet towel will probably help you cool down.
Step 7. Brush your teeth, rinse your face, brush your hair and use the bathroom
That way, you can feel clean and comfortable before going to bed.
Step 8. Before you go to bed, write down everything you need to do in a place you know you will be looking next day
Write the object of your action - for example, finish the science project - and the next physical action you need to take in order to complete the project - for example, go to the store -. This should help your mind leave things on paper and calm down.
Method 2 of 3: Prepare your mind
Step 1. Fix the lighting
Some need pitch dark to be able to sleep at night, others prefer to have a light on. Adjust the lighting according to your preferences so you can fall asleep more easily.
Step 2. Get comfortable in your bed
Find the right position and the warmth you need to stay still and calm.
Step 3. Set the alarm for the right time and with the right volume
Step 4. Read some of your book or do something that isn't too loud, like making up a story in your imagination
Step 5. Create a playlist on your iPod / MP3 by choosing sweet and relaxing songs to help you sleep
You can also try listening to an audiobook. You can listen to music or stereo programs. Some clock radios have a feature that turns them off after a certain period of time, ideally after you've fallen asleep.
Method 3 of 3: What to do when the lights go out
Step 1. Don't worry about how long you will be able to rest
Sleep is very dependent on not thinking. Distract yourself and you will fall asleep.
Step 2. Get into a comfortable position and close your eyes
Slowly, relive the day just passed in your mind; think about what you have or have not done. Also think about the results you have achieved.
Step 3. Relax completely and tell yourself that you will fall asleep
Don't think too much about what's on your mind.
Advice
- Establish the time to go to bed, based on the wake-up time. If you have to wake up at six in the morning, going to bed at 10 at night is a good idea. It would allow you to sleep for eight hours.
- Keep a glass of water next to the bed in case you get thirsty. Do not pour any milk, as it will keep you awake.
- If you don't have a bed, find a nice comfortable sofa to sleep on. If you have to sleep on the floor, look for an air mattress or lay multiple layers of blankets or duvets under you.
- Try to keep the time you go to bed and the time you wake up (even on weekends) for the best results. If you establish a routine, it will help you fall asleep and sleep over time.
- Make sure the room temperature is at a comfortable level that helps you sleep.
- The slightly colder rooms help you fall asleep faster.
- Repeat 10 good things about the day to come and then think at least one. You may even dream about it, so choose the best ones.
- Close your eyes and think of something peaceful - eventually, you will fall asleep.
Warnings
- If you can't fall asleep in any way, go to the doctor or talk to your parents, as you may need to take medications.
- Don't think about any of the bad things about the day just passed. Just relax.
- DO NOT think that any of the things you take before bed are the cause of your difficulty falling asleep. Take whatever your doctor has prescribed for you. If the drug had any relationship to your ability to sleep, your doctor would have told you. In case, in fact, the doctor said something about sleep, let him know that you can't sleep. While waiting for him to help you, keep taking your medications.
