Most teens have trouble sleeping at night. You are one of them? Even though the situation feels natural, it doesn't mean it can be justified. If you have a very busy daily life, of course your body needs maximum energy to have a good day. So is it possible for you to finish everything well if your body is constantly feeling tired? Do not worry; sleep faster and easier for teenagers is not impossible to do. Read on for this article to find out the steps!
Method 1 of 3: Making a Plan
Step 1. Don't eat before bed
Food can provide energy and activate the abdominal muscles that keep you awake. If you plan on going to bed by 11pm, don't eat anything at 9:30-10pm (unless you're really hungry). If your hunger is unbearable, at least eat small portions of food.
Step 2. Take a shower a few hours before going to bed
If you are used to shampooing at night, dry your hair before going to bed.
Step 3. Don't watch television or fiddle with your laptop before going to bed
Research shows that staring at your phone, television, or laptop screen at least 1 hour before bed can mess with your sleep quality.
Step 4. Before going to bed, try to relax
Instead of going outside or exercising, try reading a book, chatting with your family, or keeping a diary. Don't do office work or schoolwork before going to bed; These habits will keep your brain working, making it difficult for you to sleep well at night.
Step 5. Wear proper sleepwear
If the weather is cold enough, wear thick nightwear and slippers to keep yourself warm. On the other hand, if the weather is very hot, try sleeping in only your underwear or even naked.
Step 6. Gather the things you need for a good night's sleep
If the weather is very cold, make sure you wear a thick blanket. If the weather is quite warm or even hot, try placing a wet towel around your neck or forehead to lower your body temperature.
Step 7. Brush your teeth, wash your face, comb your hair, and pee before going to bed
Make sure you also drink a glass of water afterwards. This method helps 'prepare' your body for sleep in a clean, tidy, and comfortable state.
Step 8. Before going to bed, write down everything you need to do the next day
For example, write “finish a physics project” and then “go for the monthly grocery shopping trip” on a piece of paper. That way, you'll have written down what's been bothering you on paper and it'll be easier to fall asleep afterwards.
Method 2 of 3: Mentally Prepare
Step 1. Adjust your bedroom lighting
Some people are more comfortable sleeping with the lights off, while some people find it easier to sleep in dim or even bright conditions. Therefore, adjust your room lighting to your needs.
Step 2. Lie down in a comfortable position
Find a comfortable position and warm enough so that your sleep is not disturbed.
Step 3. Set the alarm at the correct time and volume
Step 4. Try reading a book or doing something quiet before bed
For example, you can imagine something or even make up a story in your head.
Step 5. Fill your iPod, MP3 player or cell phone with relaxing songs or sounds of nature
Play the music while you sleep; surely, you will be helped to worry less about things that are less important, more relaxed, and focus on your sleep process.
Method 3 of 3: What To Do When The Lights Go Out
Step 1. Don't worry about the quantity of your sleep
Remember, your sleep process will be much easier if there are no thoughts that weigh you down. Whenever such worries arise, quickly forget about them and return to focusing on your sleep activities.
Step 2. Lie down in a comfortable position and close your eyes
At this stage, don't dwell on what you did that day or think about what you have (or haven't) done. In order to get a good night's sleep, you shouldn't think about anything; after all you can always overcome the things that bother your mind the next day. Try jotting down disturbing thoughts in a notebook; Thus, you decide to ignore your problem for a while but don't really forget it. Undoubtedly, quality sleep will be easier for you to get.
Step 3. Relax your body and tell yourself that you are going to sleep soon
Ignore distracting thoughts and focus on the quality of your sleep.
- Take a walk. Even if it's just walking around the house, this activity can make your body tired and sleep faster afterward.
- If you live alone and often feel insecure at night, try sleeping with your pet.
- Sleep hugging the doll; This method can make you feel more secure and comfortable, you know!
- Try doing the 4-7-8 breathing trick. Inhale for four seconds, hold for 7 seconds, and exhale for 8 seconds. This method is effective in making your body more relaxed and easier to sleep afterwards.
- Drink warm milk a few minutes before you brush your teeth.
- Establish a consistent sleep schedule. For example, try to always go to bed at 9:30 every night. Sooner or later, your body will adjust to the habit and will signal you to sleep when the time comes.
- Inhale deeply for a count of four, then exhale for a count of four. Trust me, this method can help you relax more (especially since deep breathing is something you do when you sleep). Once your body feels more relaxed, try increasing the number of counts.
- If you're more comfortable sleeping in low temperatures, try placing a wet towel around your neck and forehead while you sleep.
- Take advantage of the fragrance of aromatherapy oils to help you sleep better.
- Some types of iPhone have a night shift mode that works to turn off blue light (blue light) at night; Blue light is the emission of light from the cellphone screen which has been proven to damage the quality of your sleep.
- relax. Don't dwell on past negatives.
- Do not take sleeping pills without a doctor's advice; Be careful, taking the wrong sleeping pills can actually worsen the quality of your sleep.
- If you're still having trouble sleeping despite your efforts, try consulting your parents or doctor about the problem; you may need certain medications to help you sleep at night.
- Instead, do not eat any food before bed (especially foods that contain sugar).
What You Need
- Comfortable bed
- Nature sounds or soothing music (optional)
- A glass of water (optional)
- Reading light (optional)