Trouble falling asleep is common, especially during puberty. Here are strategies that can help when sleep won’t come.
Don’t Lie There Struggling
If you’ve been trying to sleep for 20 minutes and you’re still awake, get up. Lying there frustrated makes it worse.
Do Something Boring and Calm
Read something not too exciting, do a quiet activity in dim light, or practice gentle stretching. Avoid screens and bright lights.
Try Breathing Exercises
Breathe in for 4 counts, hold for 4, out for 4, hold for 4. Repeat several times. This activates your body’s relaxation response.
Write Down Worries
If your mind is racing with thoughts or worries, write them down. This tells your brain you’ll deal with them tomorrow.
Check Your Environment
Is your room too hot, cold, bright, or noisy? Small adjustments can make a big difference.
Review Your Day
Did you have caffeine late? Exercise right before bed? Have a stressful evening? These can all interfere with sleep.
Be Patient with Yourself
Everyone has occasional sleepless nights. One bad night won’t ruin you, anxiety about not sleeping makes it worse.
When to Get Help
If sleep problems persist for weeks or affect your daily life, talk to a parent about seeing a doctor. Sleep issues are treatable.
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Understanding starts here.
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