How to Fall Asleep Easier As a Teen

Three Parts:Plan Well in AdvanceGet Your Mind ReadyWhat To Do When The Lights Are Off

Numbers of teens have trouble falling asleep at night. This can be a major issue if you have a busy day ahead. School, sports, summer jobs, and other events aren’t places to be tired. Read this article to learn how to fall asleep easier and get a good night`s rest.

Part 1
Plan Well in Advance

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    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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    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.
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    Don't watch TV or be on your computer. Studies have shown that screen time at least an hour before bed can keep you from falling asleep.
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    Before going to sleep, try to calm down and relax. 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.
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    Dress for the night. 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.
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    Find the appropriate things you need for a good night of sleep. 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.
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    Brush and floss your teeth, drink a glass of water, wash and dry your face, brush your hair, and use the bathroom. This way, you can feel as clean as you need to be before falling asleep.
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    Before you go to bed, write down everything you need to do in a place you know you'll be the next day. 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.

Part 2
Get Your Mind Ready

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    Adjust the lighting. 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.
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    Get comfortable in your bed. Find a good position and enough warmth to help you stay still and calm.
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    Set your alarm at the right volume and for the right time.
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    Read a little bit of a book or do something that you don't need much noise for, like making up a story in your head.
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    Make yourself a playlist on your iPod/MP3 player with soft songs preferably nature sounds to prevent you from thinking too much, and help you focus on thinking less and relaxing to a point where you can fall asleep easily.

Part 3
What To Do When The Lights Are Off

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    Don't worry about how much rest you will get. Sleep is all about not thinking. Distract yourself and you will fall asleep.
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    Get into that comfortable position and close your eyes. 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.
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    Completely relax and tell yourself you will fall asleep. Don't think too much into anything that crosses your mind.


  • Let your thoughts wander and don't worry about the line they take. Start by thinking of something calming and let it go from there. Eventually you tune out and relax enough to go to sleep.
  • Don't be stressed about anything about the next day or worry that something bad might happen. Keep positive.
  • Slightly colder rooms help you sleep faster.
  • Make sure the rooms temperature is at a satisfying level that will help you go to sleep.
  • Close your eyes and think about something peaceful and you will eventually fall asleep.
  • Concentrate on breathing because it is an involuntary act ,you will soon forget about it and just fall asleep.
  • Try to imagine yourself in a place that makes you feel calm, like an empty room, a grass meadow, or a quiet pond.
  • Keep your bedtime and awaking times as consistent as you can (even on the weekends) for best results. If you establish a normal sleeping routine, it will help you fall and stay asleep over a time period.
  • Have a bedtime set, working around your morning wake up time. If you have to wake up at 6:00 am, setting a bedtime at 10:00 is a good idea. This gives you a full 8 hours of sleep.
  • Say 10 good things about the next day then think about at least one of them. You might end up dreaming about one of the good things so pick the best ones.
  • If you do not have a bed at the time to sleep on, find a comfortable couch. If you have to sleep on the ground, see if you have an air mattress or lay several thick quilts/blankets below you.
  • Keep a glass of water beside your bed if you get thirsty.
  • Use a sleep mask or a white noise maker to help you sleep.
  • If you fall asleep easier with television on to listen to rather than silence, try listening to a boring show, such as an infomercial or documentary. If you turn on a show you like, make sure you have seen the episode before so you do not make yourself stay up to find out how it ends.
  • Set a counting goal (E.G. 1000) and keep until you fall asleep. Eventually, you'll start messing up numbers, in that case, just start counting again.
  • Go for a walk. Even if it's just around your house, it will tire you out and make you want to go to sleep.
  • Sleep with a pet on the bed or on the floor to make you feel safe and secure if you live alone.
  • Sleep with a stuffed animal, it will help you feel safe and secure.
  • Try the 4-7-8 breathing trick. Inhale for four seconds, hold your breath for seven, and exhale for eight. This can help you relax and go to sleep.
  • This is a little childish, but you cuddle with a stuffed animal.
  • If you can't sleep then just lay down and watch TV. Close your eyes, turn down the volume of the TV and eventually you will fall asleep.
  • Drink warm milk a few minutes before you brush/floss :).
  • Make a consistent sleeping schedule. For example, going to bed at 9:30 every night. Eventually, your body will adjust to this time and you will have an advantage of knowing when it is time to sleep.
  • Try taking deep breaths. In for four beats, out for out beats. This can help you relax, as deep breathing is part of sleep. Once you feel comfortable with in four out eight, try in eight out 16.
  • Don't think, just take deep breaths in and out slowly and let your heart rate slow down and after a while you'll be sound asleep.
  • If you like to sleep cold, wet a washcloth and put it on your neck or forehead to cool yourself.
  • You can always use aromatherapy if these don't help.
  • I-phones have a mode called 'night shift' this takes away blue light that could disturb your sleep.


  • Do not think of any bad things from the day before. Simply relax.
  • Do not take unprescribed sleep medication, as it may cause restless, unhealthy sleep.
  • If you are not falling asleep no matter what you try, see a doctor or talk to a parent/guardian as medication may be needed.
  • Do not eat any food before bed especially not sugar.

Things You'll Need

  • Comfortable bed
  • Nature sounds, or any music that soothes you (optional)
  • Glass of water (optional)
  • A reading light (optional)

Article Info

Categories: Bedtime Routine | Health for Teens and Kids