How to deal with teenage insomnia

UP to 30% of teenagers have insomnia, but it mainly goes undiagnosed or it is just written off as normal teenage behaviour. It can be hard to live with at times but there are ways to help or even cure it!

Teenagers’ hormones are raging through their bodies and this brings about many changes to our systems that will gradually stabilise as they approach adulthood. One of these changes is the body clock shifting by approximately two hours, so we get sleepy and feel the need to go to bed later and get up later.

Also, because of the amount of energy our bodies need to change, we need more sleep than the rest of civilisation — seven to nine hours a night. Because of the time that school starts, teenagers cannot get enough sleep which can lead to sleep problems. These tips are here to help make life easier until we stabilise.

Improving your routine Do not drink things containing caffeine (coke, coffee and tea) at least three hours before you go to bed. If possible, cut out caffeine as much as possible.

Do not go to bed hungry, but also, do not stuff yourself with food. Have your evening meal at least three hours before bed and have supper if you are hungry.

Make sure the bedroom is dark when you go to sleep and light during the day. This means your body expects to sleep when it is dark.

Do not do homework in your bedroom. This brings bad associations with the bedroom and the idea of spending time in there.

Make sure your room is comfortable: Not too hot or cold and the air is not dry.

Have a reasonable bedtime. You have to retrain your body when you get into the habit of staying up late so this must be kept up. Do not watch stimulating television shows before bed.

If you need a nap you can but only for 40 minutes between 3pm and 4pm. Try to wean this down over time.

Read in bed. This gives your body a chance to relax and wind down before sleep.

Do not watch the clock. Experts will say that if you have woken and are awake after 20 minutes, you should walk about, however, this means you will watch the clock and expect that you will have to get up. Turn your alarm clock to the wall or cover it, especially if it glows.

Do not think about it. This may seem odd, but as long as from the second you put your head on the pillow to sleep you think about something outside of your own life, you will become less aware of your surroundings and gradually fall asleep.