Problems sleeping

Lots of young people struggle to fall asleep at night. Thinking about school, people or events can leave you feeling restless. Even your diet or routine can affect your sleep. But there are things you can try to help you sleep better.

Why sleep is important

Everybody needs sleep. It’s an important time when the mind can fully repair itself, digest information and get ready for the next day. How much sleep do you need? It’s recommended that you aim for 8-9 hours a night. 

Remember – if you can’t sleep because you’re worried about something, you can always contact a Childline counsellor on 0800 1111 or on a 1-2-1 counsellor chat

Benefits of getting enough sleep:

  • better concentration
  • clearer skin
  • healthier weight
  • happier mood
  • better health.

7 tips for falling asleep

  1. Make sure you're comfortable
    Not too hot, not too cold, not too noisy or bright.
  2. Do some exercise
  3. Write it down
  4. Relax properly before going to bed
    Some young people find reading helpful. But stick to paper books – the light from computer screens and some e-readers can make it harder to fall asleep. It’s best if you have no screen time for the last 2 hours before you plan to go to sleep.
  5. Keep your phone away
  6. Picture yourself in your favourite place
  7. Email a Childline counsellor
    Why not put all of your worries in an email to a Childline counsellor? Once it’s sent, you can rest easy, knowing someone’s there to support you and that they’ll get back to you with help and advice.

8 things to avoid

  1. Don't go without sleep for a long time
  2. Try not to have too much caffeine
    Caffeine hangs around in your body for many hours after your last drink of tea, coffee or cola. Don’t have any caffeinated drinks later than mid-afternoon. If you want a hot drink in the evening, try something milky or herbal (but check there's no caffeine in it). 
  3. Cut down on sugar
    Sugars in chocolate and fizzy drinks are stimulants – they’ll prevent your body from sleeping. Nicotine, found in cigarette smoke and e-cigarettes, has a similar effect.
  4. Steer away from alcohol
  5. Don't eat or drink a lot late at night
    Try to have your supper early in the evening rather than late. Your body needs time to digest properly. 
  6. Don't lie in too long
    If you've had a bad night, don't sleep in the next day. It’ll just make it harder to get to sleep the following night.
  7. Avoid looking at an electronic device just before bed
    Try not to play computer games or overuse your phone and other devices before bedtime. Screen time may help with boredom but it can make it harder to get to sleep as your mind is stimulated. Stop a couple of hours before you plan to sleep.
  8. Try not to watch too much TV in bed
    Or even watching TV in bed at all.

Getting out of bed



