- Make sure your bedroom is cool, dark and quiet – there shouldn’t be any noise to disturb your sleep. Consider introducing soothing scents to help you to relax.
- Try to go to bed at about the same time every night so your body and mind know when to get ready to slow down.
- Avoid heavy meals in the evening as a full stomach can be uncomfortable and disrupt your sleeping patterns.
- Have a relaxing bedtime routine and avoid activities that keep the mind whirring, like watching TV, using a phone or playing video games.
- A bath is a great way to unwind both mind and body.
- If you’re a worrier, try writing to-do lists for the next day. Once your tasks are on paper – or in your phone – they’ll be less likely to cloud your mind and keep you awake.
- Exercising during the day will help and simple breathing exercises or a mindful body scan just before going to bed are also useful
- Still can’t sleep? Don’t worry. Just try to keep your thoughts positive and concentrate on one or two things that brought you happiness or reassurance during the day.
Words: Anne Guillot
Illustration: Céleste Wallaert
Article extract from issue 2 of Teen Breathe – order digital edition here