How to Fall Asleep Easier As a Teen

Step-by-Step Guide

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   Step 1: Do not eat before bed.

   Food gives you energy and activates the stomach muscles, both of which can keep you up.
   
   If you plan on going to sleep at 11 P.M., don’t eat anything more from about 9:30-10 P.M., unless you’re very hungry.
   
   If this is the case, eat a small amount of food.
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   Step 2: Take a shower a few hours before you go to bed.

   If your hair is going to be wet when you go to sleep, blow dry it. , Studies have shown that screen time at least an hour before bed can keep you from falling asleep. , Instead of going outside to do something or exercise, read a book, talk with family members, or write in a daily journal.
   
   This goes for work as well.
   
   If you try to finish that to-do list of yours, your mind is going to keep working, even as you try to fall asleep. , If it is supposed to be down in the 30s, a robe and slippers can help you stay warm.
   
   On the other hand, if it is supposed to be up in the 90s, try sleeping in your undergarments, or even try sleeping naked. , If it is cold, you are going to need a warm blanket or quilt.
   
   If it is warm, perhaps a cool wet towel will help you cool down. , This way, you can feel as clean as you need to be before falling asleep. , Write down the outcome of your action--e.g. "finish that Physics science project"--and the next physical action you need to do to complete it--e.g. "go to the store".
   
   This should help your mind "leave it on paper" and quiet down. , Some need pitch black to sleep at night, and others prefer a little light that is dim.
   
   Have the lighting at a comfortable brightness/darkness so you can sleep at ease. , Find a good position and enough warmth to help you stay still and calm. ,,,, Sleep is all about not thinking.
   
   Distract yourself and you will fall asleep. , Don't replay your day in your mind, or think of what you did or did not do.
   
   Remember the goal is to not think, and you can redo or fix anything you're worried about the next day.
   
   Always jot down thoughts you think could avert your focus while trying to sleep in a journal where you can refer to them later but of the utmost importance your journal gives you an outlet to vent.
   
   Which is cause for a better nights sleep. , Don't think too much into anything that crosses your mind.
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   Step 3: Don't watch TV or be on your computer.

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   Step 4: Before going to sleep

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   Step 5: try to calm down and relax.

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   Step 6: Dress for the night.

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   Step 7: Find the appropriate things you need for a good night of sleep.

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   Step 8: Brush and floss your teeth

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   Step 9: drink a glass of water

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    Step 10: wash and dry your face

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    Step 11: brush your hair

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    Step 12: and use the bathroom.

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    Step 13: Before you go to bed

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    Step 14: write down everything you need to do in a place you know you'll be the next day.

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    Step 15: Adjust the lighting.

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    Step 16: Get comfortable in your bed.

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    Step 17: Set your alarm at the right volume and for the right time.

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    Step 18: Read a little bit of a book or do something that you don't need much noise for

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    Step 19: like making up a story in your head.

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    Step 20: Make yourself a playlist on your iPod

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    Step 21: MP3 player

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    Step 22: or cellphone with soft songs; preferably nature sounds to prevent you from thinking too much

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    Step 23: and help you focus on thinking less and relaxing to a point where you can fall asleep easily.

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    Step 24: Don't worry about how much rest you will get.

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    Step 25: Get into that comfortable position and close your eyes.

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    Step 26: Completely relax and tell yourself you will fall asleep.

Detailed Guide

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