hormone serotonin, which wakes you up. MULTIPLE SCREENS
Turn screens off an hour before bed.
FACT: Stopping screen use an hour before
bedtime aids the production of the hormone melatonin, which helps you get to sleep. SLEEP ROUTINE
Create a bedtime routine and follow
it in the week and at weekends.
FACT: Going to bed and waking up at a consistent
time will improve the quality of your sleep. WATCH WHAT YOU DRINK
Drink water rather than energy drinks,
fizzy drinks or coffee.
FACT: Don’t drink caffeine after 3pm. Half of it
is still in your system six hours after you drink it, which will make it harder to sleep. HOMEWORK AND REVISION
Find a different location in your house
or zone off an area in your room.
FACT: Keep your bed for sleeping only.
This will help improve the quality of your sleep. EATING BEFORE BED
Try a low-sugar cereal with milk, some
fruit, or cheese and biscuits instead.
FACT: These foods encourage the production
of melatonin, which helps you sleep. GET MOVING
Break up your TV viewing or gaming by
getting up and moving around for at least five minutes every hour. FACT: Being more active will improve your sleep. DARKNESS
Keep your room as dark as possible
before bed.
FACT: Remember, red light doesn’t interfere
with sleep like blue light does. WAKE UP
Open the curtains as soon as possible.
FACT: Blue light causes the production of
serotonin, a hormone that wakes you up. Opening the curtains as soon as you wake up exposes you to more of this light. MESSY ENVIRONMENT
Tidy your room.
FACT: A clean and tidy environment helps the
body to relax and fall asleep. GET ACTIVE
Try to do 60 minutes of activity a day.
Go for a run or play football with your mates.
FACT: Exercise can relieve stress, reset your
circadian clock, reduce sleep disorder symptoms, and improve the quality of your sleep. SLEEPING BEAUTY
Set a regular bedtime and aim for 8 to
10 hours of sleep a night.
FACT: Getting enough sleep will help make
your skin clearer, eyes brighter, and hair thicker and less greasy. THE SNOOZE BUTTON
Set your alarm, then put it on the other
side of the room to make you get up in the morning. FACT: When you press the snooze button, your brain knows the alarm will go off again, and you won’t get any additional deep sleep. FRESH AIR