Sleep Troubles

What is sleep hygiene?

When we sleep, our bodies use this as an opportunity to repair and recover from the trials and tribulations of the day. Sleep is tremendously important for our positive emotional and physical health. Research has shown that a good night of sleep reduces the risk of developing depression, low self-esteem and anxiety.

Having a good night of sleep has also been proven to improve exam results, improve the retention of information and increase our memory stores.

It is recommended that teenagers have 9-11 hours of sleep every night and that you develop a good routine. Going to sleep at the same time each night encourages a good sleeping pattern.

Checklist for sleepy teens

If you recognise any of these you may be suffering from sleep deprivation.

Do you..

  • Find it difficult to wake up in the morning or sleep through the alarm?

  • Find that you are bad tempered, cross and feel more angry during the afternoon?

  • Fall asleep spontaneously if you are sitting quietly?

  • Sleep much longer at the weekend compared to school nights?

  • Sometimes feel very down, or very anxious or stressed and unable to cope?

  • Sometimes feel emotional or start crying for no reason?

  • Find it difficult to concentrate or focus at school in lessons?

  • Use your mobile phone or play computer games after you've gone to bed?

  • Often feel tired or lethargic during the day?

  • Find that your hand/eye coordination is not very good?

  • Find that you are accident prone, tripping over a lot or dropping things?

  • Find it difficult sometimes to control your behaviour, take unnecessary risks and do silly things?

How to switch your mind off and relax once you're in bed

How to ensure a quality night of sleep




Hover over the links in both of these images to see what you can do to ensure you get a quality night of sleep.

Remember, teenagers need to be aiming for around 9-11 hours sleep each night so encouraging a good sleep routine will ensure these sleep needs can be met.

Keeping a sleep diary

Sleep Diary

Keeping a sleep diary allows you to track the quality of your sleep and notice any emerging patterns of your sleep. Keeping a diary further encourages a strong routine and something that you can stick to. Where you don't meet the recommended number of hours, try the tips above to ensure you give yourself the best chance of getting a quality night of sleep.