The SOVA Project is happy to feature this blog post written by one in our team of fantastic SOVA Ambassadors—these are young people who help create meaningful blog posts from adolescents’ perspectives. We hope you can use their post to start a conversation with your adolescent.
We never really understand how vital it is for us to sleep until it is taken away from us. If you have problems getting asleep or staying asleep, here are some tips that can help you get better and more restful sleep!
Stay out of the bed during the day
Use your bed as a place for sleep. If you are doing things like studying and laying in bed during the day, it can take away from the idea of the bed being a place for rest.
Avoid daytime napping
This is a huge culprit for having problems sleeping at night, try to fight the urge to take naps during the day so when it is time for bed, you are actually tired.
Turn off the screens
Avoid screens like TV and phones 1 or 2 hours before bed. Not only can it be a strain on the eyes, but it will help your brain know to wind down. Also Google the “Blue Light Effect” and how much it impacts your ability to fall asleep.
Go to bed when you are actually getting tired
Don’t go and lay in bed waiting to fall asleep. This can cause your mind to race and you might find yourself staying up even longer.
Try to have a more regular sleep schedule
If you go to sleep at 11 and get up at 7, stick with it! Having inconsistent sleep schedules confuses our Circadian Rhythm and sometimes we have issues actually falling asleep when needed.
The ones that have been the most helpful for me is avoiding my TV and phone at night. There have been so many instances I have watched hours go by on the clock without even realizing it because of endlessly scrolling through my social media. It also helps clear my head and my mind right before bed.
I am also working on having a more consistent sleep schedule. I usually get up at 6:30 and aim to be in bed by 10pm. It helps me stay structured and when it gets close to my bedtime, I really notice myself getting tired and ready for bed. My body has already gotten used to this schedule and it helps me feel more refreshed and awake in the morning.
What techniques do you use to fall asleep? Does your child have problems sleeping? What signs do you look out for to see how your child’s sleep is going?