BSL - Insomnia self-help tips

What is insomnia?

Insomnia means you have trouble sleeping. It can be hard to fall asleep, or you might wake up a lot during the night.

Here are some tips if you have trouble sleeping:

• Go to bed at the same time every night.
• Make your bedroom dark and quiet.
• Try relaxing by reading or listening to calming music.

If you still can't sleep, talk to a grown-up or a doctor. They can help you feel better.

Why can't people sleep well sometimes?

How can I sleep better if I have trouble sleeping?

Here are some tips to help you sleep well:

• Go to bed at the same time every night and wake up at the same time every morning.
• Make your bedroom quiet, dark, and cool.
• Avoid screens like TVs, phones, or tablets before bed.
• Do relaxing activities before bedtime, like reading a book or taking a warm bath.
• Avoid drinks with caffeine, like soda and coffee, in the afternoon and evening.

Try calm music or a sleep app to help you relax and fall asleep.

Can I use any ways to help me sleep better?

Can exercise help you sleep better?

Do you have trouble sleeping at night? This is called insomnia. Exercise can help! Here is how:

• Exercise helps tire out your body, so you feel sleepy at night.
• It makes you feel good and less worried, which helps you relax.
• Try doing some exercise during the day, like walking or playing a sport.

If you find reading hard, ask someone to help you read this. You can also use tools that read aloud text for you.

How can I feel less worried and sleep better?

Feeling worried can make it hard to sleep. Here are some ways to help:

• Try to go to bed at the same time every night.
• Before bed, take deep breaths to feel calm. Breathe in slowly and breathe out slowly.
• Read a nice story or listen to calm music before you sleep.
• Make your bedroom quiet and dark. This helps you relax.
• Ask someone you trust to help if you feel very worried.

There are things you can use to help, like calming apps, sleep stories, or a night light.

Is it okay to use medicine or sleep aids to help me sleep?

If you find it hard to sleep, you might think about using medicine or other things to help. Here are some things to think about:

• Always talk to a doctor before using medicine to help you sleep.
• Sometimes, sleep aids can help for a short time.
• There are also other ways to help you sleep better, like relaxing before bed, sticking to a bedtime routine, or making your room comfy.
• Using tools like a noise machine or soft music can also help you relax.
• Healthy habits like not having caffeine or screens before bed are good.

Remember, it's always important to make safe choices and get help from a doctor if you need it.

Why is a bedtime routine important to help with trouble sleeping?

Having a bedtime routine can help you sleep better. It is good to do the same relaxing things before you go to bed each night. This can make it easier to fall asleep.

Here are some tips:

• Go to bed at the same time every night.
• Have a warm bath to relax.
• Read a bedtime story or listen to calm music.
• Avoid using screens (like phones or tablets) before bed.

Try using a night light or a favorite stuffed toy to feel safe and cozy.

Can changing what you eat help you sleep better?

How dark should my bedroom be for the best sleep?

Your bedroom should be very dark when you sleep. Darkness helps your body relax and sleep well.

Here are some tips:

• Turn off all lights.
• Close your curtains or blinds to stop light from outside.
• Try using a sleep mask to cover your eyes if it is still too bright.

Is it okay to wake up in the night?

It is okay to wake up at night.

If you wake up, try these steps:

• Breathe slowly and calmly.
• Think of happy thoughts.
• Listen to soft music.

Is it okay to nap if I can't sleep at night?

If you have trouble sleeping at night, called insomnia, you might wonder if taking naps during the day is okay. Here are some tips to help you:

• Try to stay awake during the day. This might help you sleep better at night.
• If you really need to nap, keep it short. 20 minutes is a good time.
• Take a nap in the early afternoon. Napping late can make it hard to sleep at night.

These tips are just a start. You can also talk to someone who helps with sleep problems.

Can technology change how I sleep?

Using devices like phones, tablets, or computers before bed can make it harder to sleep. This is because the light from screens can confuse your brain and make it think it is still daytime.

Here are some tips to help you sleep better:

• Turn off screens at least one hour before bed.
• Try reading a book or listening to calm music instead.
• Make sure your room is quiet and dark.

If you find it hard to sleep, ask an adult for help.

How can talking therapy help with sleep problems?

Talking therapy is a way to help people who have trouble sleeping. This type of help is called CBT. It can teach you new ways to think and help you sleep better.

Here is how it can help:

• Talk about your sleep worries with a kind person.
• Learn what to do before bed to help you sleep.
• Find relaxing things to help you feel calm.
• Use a diary to track your sleep.

Talking therapy is a good way to help you sleep better.

When should I ask a doctor for help with sleeping problems?

If you often can't sleep well at night or feel very tired during the day, it might be a good idea to talk to a doctor.

Here are some signs that you should ask for help:

• You can't sleep well for a long time.
• You feel very tired during the day, even if you stayed in bed all night.
• You have trouble doing your daily tasks because you are too tired.

You can also try these things:

• Make a calm bedtime routine, like reading a book or listening to music before sleep.
• Try to go to bed and wake up at the same time every day.
• Make your bedroom cozy and quiet.