Understanding Insomnia
If you're having trouble sleeping, it may mean you have something called "Insomnia". If you have Insomnia, you might take a long time to fall asleep, wake up a lot during the night, or wake up very early in the morning. Over time, you can get really tired!
Sleep is important for your brain to rest and body to grow. If you have Insomnia, try changing your bedtime routine!
Create a Quiet Sleep Space
Avoid going to bed in noisy environments! Having lots of disturbances and noise around you when you sleep could keep you awake. Try asking your parents how you can work together to make bedtimes quieter. This might mean having siblings or pets sleep in a different room!
Handle Big Feelings
Sometimes strong feelings can cause your mind to stay awake when your body wants to sleep! Feeling worried, scared, or even too excited can impact your sleep. Try taking deep breaths to relax!
Try these calming activities:
- Count to 10 slowly
- Think of happy memories
- Listen to soft music
- Talk to your parents about your worries
Make Your Room Dark
Make sure your room is dark! Our bodies can actually detect light, even when we are sleeping! Try sleeping without lights or using small night lights.
Light Tips: Close curtains, turn off electronics, use a small nightlight if needed
Good Bedtime Habits
Avoid screens before bed and try reading books instead! Having good habits before bed helps your brain get ready to sleep.
✅ Do This
- Read a book
- Take a warm bath
- Drink water
- Brush your teeth
❌ Avoid This
- Screens & TV
- Loud activities
- Caffeine drinks
- Running around
Avoid Sugar Before Bed
Don't eat sugar before bed! Eating sugary snacks and candy can keep you awake. Sugar gives your body energy when you're trying to wind down and sleep.
Instead of sugary snacks, try:
- A small glass of warm milk
- A few crackers
- A small piece of fruit
- Just water if you're not hungry
Remember: Stop eating sweet treats at least 1-2 hours before bedtime!
Remember
Insomnia can be difficult to fix, but can be treated by listening to parents and doctors. Talk to an adult if you ever feel sick and stick to the same routine everyday. Try to catch those Z's!