Sleep problems can be caused by an irregular schedule, stress (having lots of things on your mind), depression, changes in your sleep environment (your bedroom is too hot, too cold, or too noisy), and by consuming stimulants such as caffeine too close to bedtime. Sometimes the cause is unknown. Here are some ideas to help improve your sleep.
- No caffeine after 3pm
- Don’t go to bed hungry
- Have a nightly routine before bed
- Turn off the TV and ALL electronics 1 hour before sleep, and keep them out of the bedroom.
- Turn off your cell phone and all notifications before you go to sleep
- Make your bedroom quiet, dark and cool.
- Practice relaxation techniques.
- Don’t nap unless you feel sick
- Don’t smoke, or quit if you do
- Reduce exposure to bright light in the last three hours of the day before going to sleep
- Most importantly, wake up at the same time every day (or within 1 hour of your usual wake up time)
If you continue to have trouble sleeping or “feel down,” especially if for more than 2 weeks, make an appointment with your health care provider.
Our health guides are developed through a systematic, rigorous process to ensure accuracy, reliability, and trustworthiness. Written and reviewed by experienced healthcare clinicians from Boston Children's Hospital, a Harvard Medical School teaching hospital and consistently ranked as a top hospital by Newsweek and U.S. News & World Report, these guides combine clinical expertise, specialized knowledge, and evidence-based medicine. We also incorporate research and best practices from authoritative sources such as the CDC, NIH, PubMed, top medical journals, and UpToDate.com. Clinical specialists and subject matter experts review and edit each guide, reinforcing our commitment to high-quality, factual, scientifically accurate health information for young people.