800-448-3000Get Some Sleep!
Getting enough sleep can help your body and emotions feel more balanced. It can make school days feel easier to get through and make stress feel more manageable. At the same time, sleep does not always come easily.
Sometimes it helps to have a few ideas to try. You do not have to use all of them. Try one or two changes and see if they make a difference for you.
Getting Ready for Sleep
Having a simple routine at night can help your body start to slow down. It doesn’t have to be perfect or the same every night.
- Going to bed and waking up around the same time each day can help your body get into a rhythm.
- Naps can help when you’re exhausted but long naps or naps later in the day can make it harder to fall asleep at night.
- Screens can keep your brain active even when you feel tired. Dimming the lights or putting your phone down earlier can help your body get ready to rest.
- Caffeine can stick around longer than you might expect. Cutting back earlier in the day may help.
- Quiet activities like reading, drawing, or writing can help your mind slow down.
- A dark, quiet space can feel more calming. Some people use a fan or noise machine to block out distractions.
If You Can’t Fall Asleep or Wake Up During the Night
Struggling to fall asleep or waking up during the night is more common than you may think.
If this happens, here are a few ideas that may help:
- Watching the clock can make it harder to relax so it may help to put it away so you can’t see it.
- Slow and steady breathing can help calm your body when your thoughts feel busy.
- Some people find it helpful to picture calming images like waves, clouds, or a place where they feel safe.
- If you’ve been awake for a while, try getting up for a bit to do something quiet, like reading or listening to soft music.
Remember: You don’t need to try everything at once. Sometimes one small change can make the difference.