Explore the bedroom below to find out what can help or hinder your sleep.
It may be boring but it is much harder to switch off in a messy room. Try to clear things away so that by the time you get into bed you aren’t distracted. It’s important to have zoned areas for rest, work and play if you can.
Black out curtains or blinds can help you sleep better. You need a dark room to get you to sleep. They are particularly good for the summer mornings when it gets light early too. If light bothers you, tell your parents who will be able to do something about it.
Turn off all screens an hour before bed – that includes TVs, tablets and phones. They stimulate the brain and interfere with your sleep hormone making it harder to nod off.
Is your bed comfortable? If you’ve had the mattress for a while it may be time to get a new one. You should choose your own bed wherever possible as it has to be comfortable for you.
When you’ve been on the go all day, it’s important to chill out before bed. Instead of checking social media or playing a game, why not read a book or a magazine instead.
If it’s too hot or too cold you will have trouble sleeping. The ideal bedroom temperature is around 16 to 18 degrees.
What to eat and what not to eat…
-Anything that is sugar loaded in the evening will give you an energy surge, so ditch the sweets, biscuits and cakes.
-Caffeine (tea, coffee, cola) is a stimulant and can make it difficult to sleep.
-Dairy products such as milk, yoghurt, fromage frais and even cheese are good for helping you sleep.
-Slow releasing carbs such as porridge can help your stomach to feel full so make good supper time snacks.
-Bananas contain magnesium and potassium helping your body to relax. A banana smoothie before bed is the perfect sleep inducing drink.
While it’s tempting to check Facebook/Twitter/Instagram/Snap Chat on your phone one last time before bed - don’t. Exposure to blue light – generated by smartphones and tablets - confuses the brain and can make us stay up later at night. Research has found using an electronic gadget for just two hours before bed can cause sleep problems. Do something relaxing instead like listen to music or read a book.