A checklist for good sleep
Reduced and poor quality sleep is associated with a range of common mental health problems and often creates conflict between teens and their parents. Sometimes the way we cope with sleep problems - for example, scrolling through our phone or catching up with naps during the day - can actually make matters worse.
Here are my top tips for ensuring more sleep of a good quality. Click this link to download a pdf version of the checklist, and work towards ticking every box!
Avoid napping during the day
Good sleep depends on sufficient sleep pressure (the feeling of sleepiness). This is created by a build-up of chemicals that gradually occurs throughout the time you’re awake. Naps interfere with this, so are to be avoided.
Regular exercise – aim for 3 x 30 minutes each week
Exercise helps build sleep pressure, as well as having a positive impact on mood.
No caffeine after 3pm
The effects of caffeine last a long time - researchers have shown that it can negatively impact on sleep for at least 6 hours after it is consumed!
Bedroom not warmer than 22° C
As we ease into sleep, our brain and body temperature drop; a warm room acts against this process. Cool but not uncomfortably cold under the covers is a good rule of thumb.
Set aside some “worry time” at least an hour before bed
Take 5 or 10 minutes to allow yourself to stew over anything that is on your mind. Then write these things down with a conscious intention of letting them go until the next day.
Have a regular routine in the hour before bed, for example, bath and a warm drink
It’s important to bring down our physiological level of arousal well before bed time. A regular routine can also help our brain to know it’s time to start getting ready for sleep.
Avoid use of phone or other screens in bed, and during the hour before bed
The screens of phones, tablets and televisions emit blue light wavelengths that our brain associates with the morning and so waking up! It’s best to avoid screens altogether, but if you really need your phone, look up how to turn on “Night Shift” mode, which reduces the amount of blue light.
Use relaxation exercises if your mind is busy, e.g. calming breathing or progressive muscle relaxation
Learn some simple mindfulness and relaxation skills to help you leave behind the thoughts of the day. Trying to put these things “out” or “to the back” of your mind can be counterproductive; mindfulness is the skill of allowing difficult thoughts to come to mind, then choosing to bring our attention to something else.
Get out of bed and do something else if you can’t sleep after 30 minutes – try again when feeling sleepy
We need our brains to associate bed with sleep, not stress and frustration! If you’re still struggling after half an hour, get out of bed, go to another room if possible, and do something relaxing like reading a book or listening to quiet music. (No screens, remember!)
If you’ve ticked off all of the above and are still struggling to get a good night’s rest, consider speaking to a professional about whether medication or talking therapy might help. Commonly used therapies include CBT, which focuses on increasing tiredness and addressing unhelpful beliefs about sleep, and ACT, which helps us to let go of difficult thoughts. Speak to your GP or a mental health expert about whether these might be right for you.