SLEEP PROBLEMS
Lots of young people struggle with sleep because of changes in their bodies, emotions, and social lives. A few nights of poor sleep usually aren’t something to worry about, but disrupted sleep can affect your mood and make everyday tasks harder to manage.
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WHY SLEEP IS SO IMPORTANT
Young people often need more sleep - around 7 to 11 hours - because of changes in their brains and bodies. Sleep patterns can differ from adults, and everyone’s needs are unique. The pressure of homework, exams, friendships, social activities, part-time jobs and changing emotions can all make it difficult to relax at night.
Sleep is super important as we need good quality rest to perform at our best and to look after ourselves. While we sleep, our body releases growth hormones, repairs itself, and restores energy levels.
If you regularly struggle to fall asleep, wake up often or still feel tired even after resting, it might be a sign that your sleep is being affected. Poor sleep can impact your mood, focus, and energy. You might find it harder to manage emotions, concentrate at school or work, or enjoy the things you usually like doing.
what causes SLEEP PROBLEMS?
There are lots of reasons why sleep problems happen, such as:
• Stress or worries
• Changes in routine
• Physical health conditions
• Uncomfortable environments
• Screens before bed
• Caffeine
• If you help care for someone
• Big life events
• Mental health difficulties (like anxiety, depression or panic attacks)
Everyone is different, and often more than one of these things can affect your sleep at the time. If you’re struggling with sleep, you’re not alone - and it can get better.
Paying attention to your sleep habits and making small changes can make a big difference.
There are lots of things you can try to help improve your sleep. You might need to try a few different ideas at once and give them some time to see what works best for you.
ways to improve your sleep
stick to a regular routine
Try going to bed and waking up the same time every day - even if you didn’t sleep well the night before. It helps your body know when it’s time to wind down and rest.
MAKE YOUR BEDROOM RELAXING
A quiet, dark, and cool room can really help you fall asleep more easily. Try using earplugs, blackout curtains or play some white noise to help you relax and drift off.
MANAGE YOUR WORRIES
Write down your thoughts or make a to-do list before bed. Set 'worry time' earlier to help your mind switch off and relax. A few minutes of slow breathing or guided meditation can also help you relax before bed. If sleep feels pressured, try meditating earlier in the day to calm your mind.
avoid screens before bed
Using phones or tablets late at night can mess with sleep. Try switching off an hour before bed and do something relaxing like reading or listening to calming music.
look after your body
Big meals, caffeine, or alcohol close to bedtime can mess with sleep. Stay active during the day but avoid intense exercise right before bed.
don't force sleep
If you’re struggling to sleep, try not to stress. Get up and do something relaxing like reading or listening to music, then return to bed when sleepy.
WHERE TO FIND SUPPORT
If bad sleep is affecting how you feel, there are places you can turn for support.
Advice on how to sleep better, tips for tweaking your routine and help to understand the science behind sleep.
A national charity providing advice, education and support around sleep.
Call 03303 530 541 between 9am and 11am on Mondays and Wednesdays and between 7pm and 9pm on Mondays, Tuesdays, and Thursdays.
A mental health charity for young people and their parents.
A guide for young people on sleep and mental health, what causes poor sleep and how it might affect you.
Useful Videos to help with sleeping
Watch these videos for advice and support on how to improve your sleep.
Sleep (part 1)
More videos
Sleep (part 2)
Resources to help with sleep
These guides and techniques are aimed at making sure you get a good night's sleep.
WELLBEING TOOLKIT
Our Wellbeing Toolkit is packed with helpful advice, videos and resources designed to support you with your mental health and wellbeing. Covering a range topics, from managing stress and anxiety to building confidence and coping with change, our toolkit offers practical tips and guidance to help you take care of yourself.
NEED HELP?
If you need support, Centre 33 is here. Visit one of our drop-ins for free, confidential and accessible help. You do not need a referral.
