Sleep hacks

Why is sleep a big deal?

Brain power

Sleep helps you focus, learn, and be creative

Mental health

Good sleep helps you to keep chill and happy. Not enough sleep can increase anxiety and mood swings.

How does puberty affect sleep?

In the teenage years most young people fall asleep later and sleep a bit longer. This is because of changes to your body clock (the time you fall asleep) that happen as a result of puberty. The amount of sleep that most teenagers need is about 9-10 hours.

Stick to a schedule Go to bed and wake up at around the same time every day (even during the weekends. This trains your body to know when its time for sleep.
Create a chill bedtime routine. Wind down with some activities that let your body know that it is time to fall asleep. Read a book, listen to soothing music or a relaxing podcast.
Make yourself a sleep cave. Your bedroom should ideally be cool, quiet and dark. Using a sleep mask, earplugs or playing white noise can help. Find out what works best for you.
Exercise regularly during the day. Exercising during the day makes you feel more awake, but it also makes you fall asleep quicker and sleep more deeply at nighttime. You should avoid any intense exercise up to 1 hour before bedtime.
Spend some time outside during the day. Getting outside during the day, particularly in the morning, keeps your body clock on track and makes you feel more awake in the day and sleep better at night.
Manage stress If you are feeling stressed and worried this can really interfere with sleep. Try journaling, meditation, or talking with someone you trust.

Things to avoid

Drinks with caffeine (tea, coffee, fizzy drinks) after about midday. Caffeine affects your sleep. It stays in your body for 4-6 hours. So, it is best to avoid caffeinated drinks in the afternoons and evenings.
Devices for at least 30 minutes before going to sleep. It’s a good idea to keep devices outside of your bedroom at bedtime. Set your phone to “do not disturb” to avoid late night notifications.
Daytime naps. Taking naps can make you less sleepy at bedtime. It may mean that you stay up later or struggle to get to sleep at your usual time.
Forcing yourself to fall asleep. Get into bed when you feel sleepy but if you can’t sleep and feel wide awake, then get up and do something relaxing. Try getting back to bed again when you are feeling more sleepy.
Vaping or smoking. You probably already know that smoking is bad for your health. If you need help or support to stop smoking please ask a member of your medical team. The nicotine in vaping and cigarettes is a stimulant, so it can stop you falling asleep.

Quick sleep checklist

Bedtime: aim for 9-10 hours of sleep
Room: Dark, quiet, cool, comfy
Routine: Relaxing, no screens, same every day
Daytime: Exercise, sunlight, no caffeine after midday

For further information

This has been produced by the Department of Psychology in Healthcare and the Newcastle Regional Sleep Service. Clinical Psychologists are based at the RVI and Freeman Hospitals.

Contact

You can contact the department of psychology in healthcare. If you have any further concerns about the issues discussed, please discuss these with your GP or medical team.

0191 282 4081

Monday – Friday 9am-5pm.

PALS (Patient Advice and Liaison Service) for help, advice and information about NHS services. You can contact them on freephone 0800 032 02 02, email [email protected].