The Teen Sleep Hub Ebook

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Everyone needs sleep – PER NIGH 1 S THROUGH TO THE
T
especially teenagers – CHAPTERS >>
CHAPTER TWO
yet you may find it can THE
be difficult to get the SCIENCEY
BIT
sleep you need.
Why? Well there are lots of different CHAPTER T
HREE
reasons. Some of them you can’t
help and are biological, making you SLEEP
want to go to sleep later, whereas
ISSUES
others you can monitor such as your
social media usage and homework
schedule. R FOUR
CHAPTE
SLEEP IES
R AT EG
ST
Sleeping difficulties
commonly arise due to
physical, mental, and
CHAPTER FIVE
social changes taking SLEEP

place in a teenager’s
DIARIES
life. The pressures of
homework, exams, CHAPTER S
IX
relationships with friends, N TO AS K

social activities, part- WHE
In this book and within our hub, we’ll share our top tips to help you get good quality, restorative sleep. FOR HELP
time jobs and a host of But more importantly than that, we’ll also tell you WHY you should do these things, explaining the
fluctuating emotions can science behind it all and how it impacts on other areas of your wellbeing such as mental health. With
make it difficult for you to this knowledge and understanding, you’ll feel more confident in making the right changes to your sleep. CHAP
TER SEVE
relax at night. THE N
Everyone has issues with their sleep at some point but the trick is to discover why you are struggling OTHE
and what you can do to improve things. BITS R
teensleephub.org.uk | 2
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T
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LEEP
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CHAPTER TWO
THE
SCIENCEY
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CHAPTER T
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SLEEP
ISSUES
R FOUR
CHAPTE
CHAPTER ONE: ST
SLEEP IES
R AT EG
L EEP
CHAPTER FIVE
S
SLEEP
DIARIES
RS
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CHAPTER S
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WHEN TO
M A
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CHAPTER ONE | SLEEP MATTERS
WHY SLEEP IS
IMPORTANT CHAP
T ER ONE
Sleep may be the last LEEP
10 HOURS
S ERS
thing on your mind but MATT
here are some reasons
why you should give it a CHAPTER TWO
ATHLETES W THE
little more thought… SHOWED SIG
HO SLEPT F
OR UP TO 10 SCIENCEY
NIFICANT IM HOURS A N BIT
TIMES, SHO PROVEMENT IGHT
OTING PERC S IN SPRIN
LEVELS AFT ENTAGES, A T
ND ENERGY
SLEEP STARS
ER A FEW W
WITH THEIR EEKS COMPA CHAPTER T
HREE
PERFORMAN RED
THEY MANA
GED ONLY 6
CES WHEN SLEEP
ISSUES
Having good quality A NIGHT2
-8 HOURS
sleep is vital to perform

well and reach your CHAPTE
R FOUR
potential in any sport. SLEEP IES

R AT EG
ST
During deep sleep, your body
releases the growth hormone, repairs
tissue, and restores your energy ms
i l l ia CHAPTER FIVE
levels. Some of the best athletes - Se rena W
SLEEP
in the world often talk about how
important a good sleep routine is.
nsistent , DIARIES
Sleep helps your body remain fit and
q u ir e co rd er
healthy. This means you’ll be faster,
I re sleep in o CHAPTER S
IX
with better coordination, improved

reaction times and increased mental fu l
res at my best
t WHEN TO AS
FOR HELP
K
and physical stamina. You will also

recover quicker from injuries and be to b e
less susceptible to illness. CHAP
TER SEVE
THE N
OTHE
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SLEEPING BEAUTY A good sleep routine

It’s not called beauty will help to make your
sleep for nothing...
Getting the right amount of sleep
skin clearer, eyes brighter,
makes it easier to maintain a healthy
weight as it helps to control the
appetite and reduces cravings for
hair thicker and less greasy. CHAP
L
T
EE
E
P
R ONE
S ERS
sugary junk food.
MATT
Hormones are released when we
sleep and support different functions
CHAPTER TWO
including our growth, strength and
help us become more developed. THE
Sleep also boosts our immune SCIENCEY
system and can help avoid those BIT
pesky spots and blemishes.
CHAPTER T
HREE
SLEEP
ISSUES
20% D
BRAIN POWER
Lack of sleep will make it harder to concentrate
CHAPTE
ST R AT
R FOUR
SLEEP IES
EG
Don’t E IN VO LV E
OB
LIK EL Y T
20% MORE RASH OVER A TWO and remember important things.
N A C AR C X H OU RS
I E PING S I After a poor night’s sleep, anything you learnt yesterday could be gone today
cram into
O D SL E CHAPTER FIVE
YEAR PERI R FEWER3 – the last thing you need when you are in an exam! During sleep your brain SLEEP
O
is processing all the information you’ve received throughout the day, forming DIARIES
the night for

memories and keeping it for later.
If you’re learning to drive or have passed your test, did you know that driving
IX
when sleep deprived is seriously dangerous? Your reaction times are slower, CHAPTER S
exams - a good night’s increasing the risk of an accident. WHEN TO AS

FOR HELP
K
sleep is one of the best In fact, a study has shown that sleep deprivation has a
bigger impact on reaction times while driving than alcohol CHAP
TER
revision tools to use.

SEVE
consumption. THE N
OTHE
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MOOD MIX UP
ONE
You’re more likely to T ER
CHAP
LEEP
S ERS
feel down when you
MATT
are tired.
It’s often easy to write off teenagers’ CHAPTER TWO
moods as part of adolescence. THE
Sometimes, that’s the case however
SCIENCEY
symptoms of sleep deprivation BIT
include low mood, anxiety, and
irritability.
CHAPTER T
HREE
There’s a close relationship between
sleep and mental health. Lack of SLEEP
sleep can affect mental health, but
ISSUES
mental health problems can also
affect how well you sleep – both the
quantity and the quality of it – so R FOUR
CHAPTE
it’s extremely important to look and SLEEP IES
address both issues. Ongoing poor R AT EG
ST
sleep can be a huge risk factor for
the development of major depressive
disorder. Health professionals will CHAPTER FIVE
always enquire about both mood and
Getting a good quality night’s sleep SLEEP
sleep behaviour when making any DIARIES
and having a consistent routine can
kind of diagnosis.
help you to cope better with the
71%
You’re more likely to feel down when stress of life such as exams, parents
you are tired. Sleep has an important and relationships. You’ll feel better CHAPTER S
IX
restorative function in ‘recharging’ in yourself and be able to manage N TO AS K

WHE
the brain at the end of each day and your feelings and emotions in a more
71% HIGH FOR HELP
also gives you the ability to manage regulated way. Recognising and ER
TEENS W RISK OF DEPRE
and cope. This is why just having one sorting out sleep problems as soon HO SLEPT SSION IN
bad night’s sleep can make you feel HOURS C FEWER T
as they are identified is important OMPARED HAN FIVE CHAP
TER
SLEPT EI TO THOSE WHO
SEVE
low, emotional, and grumpy the next to reduce the risk of anxiety and/or THE N
day. depression.
GHT HOU 4
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WHAT HAPPENS WHEN YOU

DON’T GET ENOUGH SLEEP?
Sleep is essential O F P
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to your physical, T ONE
UN AB LE FEELIN G5
CHAP
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THE LEEP
emotional and mental S ERS
MATT
wellbeing yet it often
goes unrecognised. If I don’ t get en
ough sleep CHAPTER TWO
I feel grumpy, m
When you don’t get enough sleep, it
unsettled through oody and THE
could have a negative impact on all
out the day SCIENCEY
other areas of your life. It can affect
which can lead t BIT
the way you interact with your friends o me feeling
and family and make it difficult to unmotivated and
maintain healthy relationships. It may not being able CHAPTER T
to concentrate pr
HREE
be harder to retain information and operly. SLEEP

perform to the best of your ability. ISSUES
- Charlotte (A
But by making some key changes ged 15)
you will be on your way to better
R FOUR
sleep and a healthier, happier CHAPTE
lifestyle. SLEEP IES

R AT EG
ST
It has even been CHAPTER FIVE
SLEEP
said that you could DIARIES
survive for three times WHEN

CHAPTER S
TO AS K
IX
as long without food as OU T T HIS VID EO

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A B
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you could without sleep. CHEC K . IT ’S P C YCL ES

C Y CL E S L E EP
SL EE P OU N D IN CHAP
IO N A R IVA TIO N TER SEVE
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CHAPTER TWO
THE
SCIENCEY
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CHAPTER T
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SLEEP
ISSUES
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CHAPTE
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CHAPTER FIVE
SLEEP
DIARIES
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CHAPTER TWO | THE SCIENCEY BIT
THE SCIENCE
BEHIND SLEEP CHAP
T
EE
E
P
R ONE
It’s important to L
S ERS
MATT
understand a little
about the science of CHAPTER TWO
sleep – trust us, it IS THE

interesting, and it will SCIENCEY
BIT
give you a much better
understanding of how CHAPTER T
HREE
we sleep and why we SLEEP
need it. ISSUES
First for the bad news: you can’t
force yourself to sleep. So, when R FOUR
CHAPTE
adults say ‘just go to sleep’ you quite
literally can’t! SLEEP IES
R AT EG
The good news: there are things you
ST
CAN control that will help you to fall
asleep more easily – more about CHAPTER FIVE
these later!
SLEEP
DIARIES
IX
CHAPTER S
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STAGES OF SLEEP
There are four stages of sleep that everyone goes through several times
each night. These are made up of two types of sleep: REM and Non-REM.
Non-REM sleep is made up of Stage N1 is where you experience Stage N3 (slow wave sleep) is when helps you develop your social and
three stages. This is the restful light sleep, when you are nodding off you are in a deep sleep and may find emotional abilities. In REM sleep you T ER ONE
CHAP
and restorative sleep where your but can be easily woken by a slight it difficult to awaken. dream and during this period of sleep EP
LE
S ERS
body is being repaired. Non-REM sound or movement. your body is paralysed, so you don’t
sleep lowers muscle tone, body
REM (rapid eye movement) is
act out your dreams. As you get older, MATT
Stage N2 is a deeper sleep, you are where the body switches off and
temperature, heart rate and blood you spend less time in REM sleep.
still aware of your surroundings, but if the brain receives extra blood and
pressure.
left undisturbed you will continue to processes the day’s events. This CHAPTER TWO
Stage N3. sleep consolidates your learning and THE

SCIENCEY
BIT
CHAPTER T
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SLEEP
ISSUES
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SLEEP IES
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CHAPTER FIVE
SLEEP
DIARIES
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CHAPTER S
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PARTIAL WAKENINGS
If you use a sleep tracker watch or and if you haven’t fallen asleep within
app you may notice it says you’ve 20 minutes, get up and try doing
woken up several times in the night. something else such as reading in a
This isn’t a problem – it’s perfectly dimly lit room or listening to soothing
normal to wake several times a night music. Staying awake in bed leads ONE
T ER
(from noise, being uncomfortable the brain to associate the bed with CHAP
or being too hot/cold) and most of being awake, planning, worrying etc LEEP
S ERS
the time you won’t even realise – instead of for sleeping. MATT
apart from the groggy trips to the
loo! Your sleep runs in approximately
90-minute cycles and within that Did you know you are more CHAPTER TWO
cycle we go through different stages likely to wake if conditions THE

of sleep (as seen previously in the have changed while you SCIENCEY
hypnogram). These are broken up have been asleep? If you BIT
with several brief awakenings. As
fall asleep watching TV and
the night progresses, the need to
sleep lessens and so we spend
it turns off, you are more CHAPTER T
HREE
more time in lighter sleep which is likely to wake up during a SLEEP

why brief awakenings can feel more partial waking because the ISSUES
pronounced. light and sound conditions
in the room have changed.
Sometimes you remember these brief
awakenings (like checking the time The key thing to learn from CHAPTE
R FOUR
before dozing back off), whereas this is that conditions SLEEP IES
should be consistent all the R AT EG
other times you don’t. But whether ST
you remember them or not, you way through the night for
should fall back to sleep easily by you to reduce your chances
yourself. of waking once you have CHAPTER FIVE
If you’re not finding it so easy to nodded off. SLEEP

nod off again, you may begin to feel
DIARIES
worried, anxious or frustrated. This
can send your body into something IX
CHAPTER S
called the ‘fight or flight’ response. K
N TO AS
When this happens your mind starts WHE
to race, your heart rate increases FOR HELP
and your blood pressure rises. At
this point, it’s important to avoid
clock watching as this won’t help CHAP
TER SEVE
your anxiety levels. Instead, focus on THE N
OTHE
breathing and relaxation exercises BITS R
TICK TOCK IT’S

ALL ABOUT THE
BODY CLOCK
We all have an Night Owls CHAP
T
EE
E
P
R ONE
internal body clock Alert in the evening L

S ERS
MATT
that runs roughly on a
24-hour cycle, called Like sleeping in CHAPTER TWO
the circadian rhythm. THE
The environment (sunrise and SCIENCEY
sunset) regulates our clock so that BIT
we go to sleep and wake up on the
same schedule. This helps us to CHAPTER T
HREE
feel sleepy at bedtime and helps
us get up in the morning. Our own
SLEEP
ISSUES
environmental cues also play a part.
The body clock can run slightly
longer than 24-hours in some people R FOUR
CHAPTE
(those who go to bed early and wake
too early), and in others slightly less SLEEP IES
R AT EG
(people who go to bed late and sleep ST
well into the morning). There are
certain factors that can affect your
CHAPTER FIVE
circadian rhythm and the times that
you feel sleepy, for example if you are SLEEP
a night owl or a morning lark. This DIARIES
is genetically programmed to some
extent, so if your parents tend to be
IX
one or the other you are more likely CHAPTER S
to follow that pattern as an adult. N TO AS K

WHE
FOR HELP
It helps you know which camp you
fit into when trying to improve your
sleep.
Morning Larks
Alert in the morning CHAP
TER SEVE
THE N
Prefer an earlier bedtime OTHE

BITS R
LARK OR NIGHT OWL?

Select the answer to each question that applies to you most. There is a
tally at the end to help you work out whether you are a lark or night owl.
1. Which statement best describes 4. Imagine you have nothing planned
your preferred wake up time: tomorrow and no need to get up in
the morning. What time would you
A) I like to be wake early, before ER ONE
choose to go to bed compared to CHAP
T
7.30am EP
your usual bedtime? LE
S ERS
Answers getting up in the morning to
B) Between 7.30 and 9.30am, I
A) Same time as usual strengthen your body clock
MATT
don’t want to waste the day Mostly A) You tend to be more
B) An hour or so later and making it easier to get
C) Definitely after 9am, I love a of a lark, getting up in the
good quality sleep. CHAPTER TWO
lie in! C) I’d stay up several hours later morning isn’t a problem for
you. You are most likely to be Mostly C) You are more of THE
2. How easy do you find getting up in 5. How alert do you feel for the first at your best earlier in the day. a night owl, you are at your SCIENCEY
the morning? half hour after you’ve woken? most alert later in the day. BIT
As a morning lark you probably
Mornings can be a challenge
A) Very easy, I get up with no A) Very alert find it easier to get up for
though!
problems school in the morning but CHAPTER T
HREE
B) Somewhat alert
may struggle to complete your Mornings are not your thing! SLEEP
B) I don’t find it particularly easy
C) Not at all alert, I’d like to go homework or revise later in You are a night owl - happier ISSUES
or difficult
back to sleep the evening. Aiming to do your and more productive later
C) Really difficult, I prefer to stay studies when you get in from in the day. This is when you
in bed as long as possible 6. If you had to take an exam, what school could be helpful. have most energy and may R FOUR
CHAPTE
time of day would you prefer to take find it easier to complete
3. Thinking about a typical school/ it at?
Mostly B) You are not showing
your studies. You will have SLEEP IES
a strong tendency to be either R AT EG
college day, do you need an alarm or
A) 9am no problems staying up and ST
a night owl or a lark.
somebody else to wake you? catch the latest series on TV
B) 11am An all-rounder, you are more but make sure you leave an
A) No, I’m generally awake
C) 3pm adaptable to changes in your hour before bedtime without CHAPTER FIVE
B) Yes, I do depend on being sleep schedule. You are able any screens and make sure SLEEP
woken up 7. If your favourite series was to get up early when needed, you nail your wind down DIARIES
C) Definitely or I would be launching a new season but it wasn’t for example to attend an routine – it’s really important
unlikely to wake up and I being shown until 11pm how would early class, but you can also for sleeping well. You will
would be late you feel? function well later on in the probably find getting up for CHAPTER S
IX
evening, finding it easy to school in a morning difficult N TO AS K

A) Gutted, that’s far too late, I’ll WHE
have to watch it the next day
revise late into the night and so using a light box or getting FOR HELP
socialise with friends on social up and outside first thing can
B) It’s a bit late for me but I’ll media. Be sure to stick to the be helpful and make you feel
watch it same time going to bed and more alert and awake. CHAP
TER SEVE
C) Pleased, this is the ideal time
THE N
OTHE
for you to watch it Please note this quiz is just for fun. There is however a popular test used by professionals to BITS R
assess sleep types called the Morningness Eveningness Questionnaire.
GETTING TO SLEEP IS TRICKY!

Do you find nodding off hard work? That’s because of your age!
During your teenage years, your morning. This impacts on how you Think of it like a battery. In the
sleep cycle is different to that of your feel the next day- tired! morning, after a good night’s sleep,
parents. You may find yourself being your battery is fully charged. As the
The school day, including any T ER ONE
called lazy or sloth-like, seemingly day goes on your battery depletes. If CHAP
commuting, may also start early EP
unwilling to get up in the morning you have a nap that will charge it up LE
S ERS
for you and you may have to get up
when the alarm clock shouts. But…
before your body has had enough
a little more meaning you may not be MATT
you are not lazy! quite as tired at bedtime!
sleep. This has a knock-on effect
Why? Well it’s less known that - being overtired makes it even For some teens, a short, early CHAPTER TWO
when you hit adolescence changes more difficult to fall asleep! You afternoon nap may be helpful in
happen in the brain. It develops, and can’t change the time that school improving alertness as it’s much
THE
hormones are changing. You are starts but what you can do is have a better for supporting your circadian
SCIENCEY
BIT
biologically more likely to produce consistent sleep and wake up time rhythm than having a lengthy lie in.
the sleep hormone, melatonin later at to help your body to cope better with However, naps shouldn’t be used as a
night meaning you don’t feel sleepy the early mornings. substitute for a getting a good night’s CHAPTER T
HREE
until the early hours. For a period of sleep. SLEEP
In addition to your circadian rhythm,
time this shifts your natural circadian ISSUES
sleep is also regulated by your sleep/ There are also other things you can
rhythm making it out of sync. This
wake homeostasis. This tells you do to help ease this shift, such as
means you may struggle with falling
when you are tired and need to rest. having a consistent routine that
asleep at an appropriate hour, need
You build up a need for sleep during incorporates steps that are tailored CHAPTE
R FOUR
lengthy lie-ins at the weekend and
find it harder to wake up in the
the day and then when bedtime to you. You can explore this in more
SLEEP IES
comes you are tired and ready to rest. depth in Chapter 4. R AT EG
ST
Limit power naps to around

CHAPTER FIVE
SLEEP
DIARIES
20-30 minutes for maximum CHAPTER S

IX
impact – any longer and they may WHEN TO AS

FOR HELP
K
leave you feeling groggy and interfere CHAP
with your night time sleep.

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OTHE
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DON’T BE AFRAID OF THE DARK You only

Light and dark are strong cues in telling your
body when it’s time to wake up or go to sleep. need
Light is a common sleep ‘robber’
because it suppresses melatonin
(the naturally occurring hormone that
environment in the run up to and
during sleep time helps aid better
sleep.
4 minutes CHAP
T ER ONE
of daylight to LEEP
S ERS
helps regulate the body’s circadian
rhythm and helps you drift off).
In the morning it’s helpful to get as MATT
much natural light as you can. Open
stop producing
It is sometimes referred to as the
your curtains first thing and let the
(much cooler sounding) ‘hormone of
light flood in. Where possible try CHAPTER TWO
darkness’.
to get outside for 30 minutes each THE
Dark and light signals enter the eyes
which then send a command to the
morning doing something you enjoy
like a walk/run/cycle or even just melatonin. SCIENCEY
BIT
Getting up and
brain to either start or stop producing reading in the garden. If you struggle
melatonin. Right now, we have more getting up, you might find a lightbox
CHAPTER T
exposure to artificial light than ever useful at breakfast time to get a HREE
going outside
before. This disrupts our circadian direct hit of light. This will suppress SLEEP
rhythms, keeping us alert and melatonin levels and make you feel ISSUES
feeling less sleepy. Having a dimmed more alert.
in the morning CHAPTE

R FOUR
SLEEP IES
for some ST R AT EG
I find that a dark room extricates me from the worries of

everyday life whilst providing the ideal backdrop for a exposure to CHAPTER FIVE
SLEEP
restful night’s sleep.
natural daylight DIARIES
- Daniella (Aged 18)

can really give WHEN
CHAPTER S
TO AS K
IX
you a boost FOR HELP
for the day. THE

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APTER THREE:
CH
S LE EP CHAP
L
T
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P
S ERS
MATT
R ONE
IS SU ES
CHAPTER TWO
THE
SCIENCEY
BIT
CHAPTER T
HREE
SLEEP
ISSUES
R FOUR
CHAPTE
SLEEP IES
R AT EG
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CHAPTER FIVE
SLEEP
DIARIES
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CHAPTER S
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CHAPTER THREE | SLEEP ISSUES
There are times when we all struggle to sleep,

WHY SLEEP ISSUES whatever our age, but it’s important to identify
causes so you can put strategies in place to help
OCCUR tackle the problem. Here are the most common

struggles for you to consider:
CHAP
T ER ONE
HOMEWORK OVERLOAD LEEP

S ERS
MATT
Find yourself suffering sleepless nights working
on (and worrying about) homework or exams?
Students have complained about school for generations, but it turns out that
teens today really do have a problem with it. During school life, especially
in the run up to exams, teens face a massive amount of pressure to do well.
58%
58% OF 1
ADMITTED 0-14 YEAR OLDS
CHAPTER TWO
THE
SCIENCEY
BIT
This can be from parents, teachers, and even themselves! THEY FEL
OR STRES T WORRIE
SED ONC D CHAPTER T
HREE
You may be studying late into the night due to a busy lifestyle and find E A WEEK
yourself in danger of pulling an all-nighter. If you want to catch up with your
OR MORE 6 SLEEP
friends but haven’t yet finished your homework, it can be tempting to delay
ISSUES
your studies until the early hours. You may also decide to wait and chat to
your friends after you’ve completed your homework which again leaves no
time to wind down, making falling asleep even harder. Consider creating R FOUR
ANXIETY AND WORRIES

CHAPTE
a homework schedule with rest breaks and times for you to catch up with SLEEP IES
friends. R AT EG
ST
Navigating life can be complex and a struggle at
times, adding further worries and anxieties to an CHAPTER FIVE
already challenging period. SLEEP

DIARIES
%
Relationships, friendships, family life, school, exams, studying, or a change in
68
your life, such as moving home or school can all contribute. The list of things
to worry about, and consider is endless, and you can guarantee that your IX
CHAPTER S
brain will start to ponder these thoughts just as you are trying to get some
N TO AS K
GE T shut-eye! WHE
FOR HELP
DON ’ T
T EEN S H O OL
F C It’s important to take some time to work through these thoughts, feelings and
68% O SLEEP ON S
NOUG H S7 emotions outside of bedtime. Writing down your worries and anxieties can
E NIGHT
make them feel easier to deal with. Talking is power - if you have someone CHAP
TER
you feel safe talking to, it can be really helpful to put those worries into THE
SEVE
N
perspective. However, if you feel your anxieties and worries are getting harder OTHE
to deal with, speak to your GP or organisations such as Young Minds. BITS R
EAT TO SLEEP Diet can affect s

leep a lot
Did you know your diet may impact on your because if you d
enough then you on ’ t eat
night-time sleep? will be hungry
and won’ t be abl
Fuelling yourself with energy drinks as a bedtime snack, but try to avoid e to sleep but
will make it harder to nod off the temptation. Instead, there are if you eat to mu
ch then it can
Likewise reaching for sugary snacks
some foods that we can eat in the make you have s ER ONE
tomach pains
T
CHAP
run up to bedtime to help promote
to give you that much needed energy
and lose sleep. LEEP
S ERS
sleep and encourage the body to
boost can also increase the chance
of a restless night.
produce melatonin. Snacks like low - Taylor (Age MATT
d 13)
sugar cereal and milk, bananas,
Caffeine can influence how long it cherries and even cheese are all
CHAPTER TWO
takes you to fall asleep, how long good choices. More on this later on.
you sleep for, and the quality of your THE
sleep. Caffeine is also hidden in lots SCIENCEY
BIT
Did you know,
of products that we might associate
with bedtime, such as hot chocolate.
It’s best to avoid them in the evening
%
CHAPTER T
the half-life of
8
HREE
1
before you go to sleep.
SLEEP
You may be tempted to reach for a ISSUES
caffeine is around
bag of crisps or a chocolate bar
ER T HAN
EPING F EW
EE NS SLE ER E MO RE R FOUR
18% OF T URS A NIGHT W FOOD CHAPTE
O
SEVEN H CONSUMER FAS EEK8
O
LIKELY T HREE TIMES A W
TWO TO
T
T
5 hours, that means ST
SLEEP IES
R AT EG
it take five hours CHAPTER FIVE
for just half of the SLEEP

DIARIES
caffeine you have CHAPTER S

AS K
IX
consumed to leave WHEN TO

FOR HELP
your body! THE

CHAP
OTHE
TER SEVE
N
BITS R
SCREEN TIME OUT THE SNOWBALL EFFECT

We’re just going to come out and say it – screens An untreated sleep problem will continue to grow
are bad for sleep! At least, screens too close to the longer you leave it, eventually impacting all
other areas of your physical and mental health.
bedtime are bad for sleep. Making small, manageable changes when a
You may have heard this a million According to some research, using sleep problem starts can stop it developing into T ER ONE
CHAP
times before… but has anyone told screens before you go to bed can something bigger. EP
you WHY? double the length of time it takes you LE
S ERS
Well it’s all to do with the blue light
to fall asleep, as it suppresses the MATT
production of your sleep hormone,
Did you know that the

that emits from the screen. This
melatonin. Ditch your phone, tablet or
light frequency mimics the sunlight CHAPTER TWO
games console in the hour leading up
and sends a signal to the brain to THE
Netflix highlighted
to your bedtime.
stop producing melatonin. You may SCIENCEY
consider using a blue light filter These are just some of the more BIT
screen to help but it’s important to common factors that could be
remember that we advise screen
avoidance right before bedtime (not
contributing to your sleep issues, but
there are others too. Keeping a sleep sleep as its biggest CHAPTER T
SLEEP
HREE
competitor?
just because of the blue light but diary will help identify any patterns in
because the screen and content are your disturbed sleep so that you can ISSUES
usually visually stimulating). take the right action. You can find out
more in Chapter 5.
R FOUR
CHAPTE
SLEEP IES
R AT EG
ST
CHAPTER FIVE
SLEEP
DIARIES
HOURS CHAPTER S
IX
+
O AS K
5
WHEN T
ND FIVE FOR HELP
D S S P E
E AR-O L MEDI A9
TO 15 -Y SO CIA L
H OF 13 DAY O N
A FIF T OR E A CHAP
OR M TER
HOURS
SEVE
THE N
OTHE
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R :
S
OU
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F
I
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G
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CHA
SLEEP STR AT CHAP
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MATT
R ONE
CHAPTER TWO
THE
SCIENCEY
BIT
CHAPTER T
HREE
SLEEP
ISSUES
R FOUR
CHAPTE
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ST
CHAPTER FIVE
SLEEP
DIARIES
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N TO AS K
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CHAPTER FOUR | SLEEP STRATEGIES
WHAT CAN WE DO
So far, we’ve looked at the ‘whys’ and ‘hows’ and
the science of sleep. In this section we’ll explore
what strategies you can put into place to help
ABOUT SLEEP? improve your sleep. This is called practising good

sleep hygiene.
CHAP
T ER ONE
LEEP
ROUTINE ROUTINE ROUTINE S ERS
MATT
Bedtime routines aren’t You should start a routine an hour
5%
before getting into bed and spend
9
CHAPTER TWO
just for young kids! this hour out of the bedroom. THE
Everyone benefits from Begin by turning off all screens, and SCIENCEY
BIT
having a routine in the dim the lighting to give your natural
-Y E AR -OLD S USE
melatonin production a boost. 15 R
run up to bedtime – 95% OF EDIA BEFORE O
Spend some quiet time focusing OCIAL M L 10
S C HOO CHAPTER T
even your parents. S HREE

AFT ER
on an activity you find calming/ SLEEP
What makes a good routine? Firstly, relaxing, this can be meditation, yoga, ISSUES
try and do the same things at around mindfulness, breathing techniques,
the same time each night so that craft activities, drawing, reading or
your body has time to prepare for playing musical instruments. R FOUR
CHAPTE
relaxation and sleep. Following the
SLEEP IES
same routine each evening, and
R AT EG
going to bed at the same time, will ST
help pin your circadian rhythm,
meaning you will begin to feel TURN OFF TECH CHAPTER FIVE
sleepy at the same time each night.
Secondly, for this to be effective We’ve already explored why tech shouldn’t be used too close to bedtime in SLEEP
DIARIES
we also have to pin our circadian Chapter 3.
rhythms at the other end of the day
too, meaning we need to be getting Here’s a reminder: In the hour before bed, screens should be a no go! We understand it can be hard to turn off your
up at the same time each morning. devices especially if you’ve been revising all night and want to chat to friends or even unwind with a game. But CHAPTER S
IX
remember, the blue light does suppress melatonin and you will feel less sleepy. N TO AS K
Even at the weekend. Sorry! WHE
If you use your phone as your alarm, turn off notifications for other apps or set it to the ‘do not disturb’ mode so FOR HELP
For something to become routine we
need to repeat it a number of times you’re not tempted to pick it up during the night. Also, putting it on the other side of your room can help with the
and do the same thing at the same temptation to have a sneaky peak. You’ll have to get out of bed in the morning to turn it off too. Bonus!
CHAP
TER
time each day. This will strengthen If you struggle with waking in the night, worrying about the time and how long you have left to sleep, you may find it THE
SEVE
N
our body clock and help to aid a good helpful to turn your alarm clock around so you can’t see the time. Your body can’t tell the time and if clock-watching OTHE
night’s sleep.
BITS R
makes you anxious, you’ll find it easier to nod back off.
BEDROOM ENVIRONMENT
It’s now time to think about your sleeping environment and to see
if there are any changes you can make so that you find it a dream
to fall asleep in rather than a nightmare.
42 MINS
THE AMOUN
T OF EXTRA
SLEEP IN
MINUTES WE R ONE
GET WHEN R CHAP
T E
AN OLD, UN EPLACING P
Let’s face it, teenagers’ bedrooms aren’t always the dishwasher and tidy your working area. Clutter COMFORTAB
LE BED WITH LEE
S ERS
the most relaxing of places! can make you feel worried and stressed especially A NEW BED11
MATT
if you see a pile of school-work you need to do.
An ideal bedroom environment needs to be free
Although you sleep with your eyes closed – and
of distractions, quiet, dark, clutter free and cool.
can’t see the clutter when you’re asleep – it’s the CHAPTER TWO
We often tend to make our sleeping environment
last thing you look at before you catch some ZZZs, THE
warmer than needed, thinking this might help
us sleep when in fact a cooler room will aid
which may influence any anxious or worrying SCIENCEY
thoughts. BIT
better sleep. Between 16 – 18 degrees is an ideal
temperature. Think about sound and light levels. If you need
some light or sound to help you fall asleep, that’s
Think about the colours in your bedroom. A room CHAPTER T
HREE
fine. Just make sure it’s appropriate, like a low
screaming with bright red walls won’t help you SLEEP
emitting night light with a soft glow or a gentle, ISSUES
get a good night’s sleep. Instead, you should try
relaxing piece of music. White noise, left on all
opting for neutral colours. You may not be able to
night, can also be useful especially if there are
redecorate but that doesn’t stop you from getting
external environmental sounds you can’t control
creative. If you have quite a loud feature wall R FOUR
such as busy roads, railways or noisy neighbours. CHAPTE
position your bed so you’re facing away from it
whilst sleeping.
Just remember your sleep cycles and keep SLEEP IES
anything you have in place to help you fall asleep R AT EG
ST
Talking of beds, comfort is a must. No one is consistent throughout the night.
going to sleep well if they’re uncomfortable. Get
into your bed and decide, is it a comfy and inviting CHAPTER FIVE
place to be? If it’s not, why not? Do you need a new SLEEP
mattress? Sometime teens can find themselves DIARIES
sleeping on a mattress they’ve had (and outgrown)
since they were at primary school. Consider
changing your pillows or asking your parents for CHAPTER S
IX
some new bedding. O AS K
WHEN T
Your parents may complain about how messy FOR HELP
your bedroom is but do they have a point? Did
you know that a tidy bedroom does help you
sleep? You may not be able to make the bedroom CHAP
TER SEVE
a complete clutter-free zone but try to keep it as THE N
OTHE
tidy as possible. Put clothes away, dirty cups in BITS R
WORK IT!
It’s official, exercise is good for sleep…!
So haul your bum off the bed, drag yourself away from social media and grab
EVENING MUNCHIES
your trainers. Go for a run, walk or cycle. Get your family or friends involved
too.
We’ve talked about the need to avoid caffeine and
Working out effectively gradually tires your body, promoting a better night’s
sweet treats too close to bedtime but adding in a
ONE
small evening snack of certain foods can really T ER
CHAP
sleep. Releasing pent-up tension through exercise is also highly beneficial,
LEEP
S ERS
helping to reduce stress before bedtime. Exercising is also followed by a drop
help aid sleep.
in your body’s temperature, which aids better sleep. MATT
It is worth noting more research needs to be done around this area. These
While exercise is great in helping us sleep well, if you do it too close to
foods either contain natural melatonin, or tryptophan, an amino acid that
bedtime, it can have the opposite effect, with the release of adrenaline and CHAPTER TWO
promotes sleep. During the hour before bed, stick to drinking milk or water.
feel good endorphins.
Sleepy food consists of almonds, bananas, oatmeal, cherries, sugar free
THE
SCIENCEY
AIM TO GET SOME EXERCISE
cereal and turkey (we now have a genuine excuse for that post-Christmas
BIT
dinner nap!) as well as anything dairy – it’s a myth that cheese gives you
nightmares!
EACH DAY - 20-30 MINUTES CHAPTER T
SLEEP
HREE
IS SUFFICIENT - BUT NOT IN THE ISSUES
TWO TO THREE HOURS BEFORE BED CHAPTE

R FOUR
SLEEP IES
R AT EG
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BAD DREAMS, BLAME THE CHEESE! CHAPTER FIVE
THIS IS A MYTH THOUGHT TO SLEEP

DIARIES
DERIVE FROM THE CLASSIC DICKENS CHAPTER S

IX
STORY ‘A CHRISTMAS CAROL’, WHERE WHEN TO AS

FOR HELP
K
SCROOGE BLAMES SEEING THE THREE

GHOSTS ON EATING A MOULDY PIECE THE
CHAP
OTHE
TER SEVE
N
OF CHEESE. BITS R
MORNING BLUES
Many of us often wake up feeling groggy,
disorientated and tired, especially teens who
wake before their body clocks want them to.
If you feel like this, you are suffering from something called sleep inertia. It
ONE
happens when you wake suddenly during slow wave sleep often because of CHAP
T ER
an alarm clock. LEEP

S ERS
MATT
Sleep inertia usually lasts from around five to 30 minutes but CHAPTER TWO
it can last for as long as two to four hours. During this time
you may feel like your concentration is impaired and you don’t THE
SCIENCEY
feel as alert. BIT
CHAPTER T
HREE
You can help to combat this by exposure to light first thing in the morning.
Open your curtains as soon as you get up and if possible, get outside into the SLEEP
natural daylight, it helps to strengthen your body clock. If using a lightbox,
ISSUES
breakfast is the time to switch it on.
Also avoid pressing the snooze button on your alarm. If you press the snooze HERE, WE L
STRATEGIE OOK AT SL R FOUR
button, your brain knows it’ll go off again. You won’t get any of the deep, S IN BRIEF EEP CHAPTE
resting slumber in between those snoozes. Set your alarm for when you
AND SEE IF
THERE IS A
. TAKE A L
OOK SLEEP IES
YOU FEEL NYTHING T R AT EG
definitely have to get up. If you have a hard time not pressing the snooze YOU COULD HAT ST
HELP IMPRO IMPLEMENT
button, try putting your alarm across the room so you have to get out of your VE YOUR S TO
bed to turn it off, which will wake you up along the way. LEEP. 13
PLAY VIDEO
>> CHAPTER FIVE
SLEEP
DIARIES
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RELAXATION BREATHING
Relaxation and In bed simply focus on your breath
going in and out. Experience each
mindfulness exercises breath and pay attention to how
can be really useful in this makes you feel. You could try
the 7/11 breathing exercise. This is
looking after yourself where you breathe in deeply whilst T ER ONE
NN ING CHAP
when you’re stressed counting to 7, then breathe out slowly
RIL LIAN T B O DY S C A
TO LEEP
S ERS
to the count of 11. Repeating this IS A B YO U
and worried, helping to MATT
HERE U GH F O R
H RO
for a few minutes can help you feel WALK T .
14
LO O K AT
A
combat sleep issues. calm and relaxed and can helps you HAV E
VID EO >>
avoid being consumed by negative PLAY CHAPTER TWO
Whether you do this during your thoughts.
bedtime routine, or once you’re THE
in bed, pick something that really SCIENCEY
helps you to feel calm and content.
PODCAST
WE HAVE PARTNERED When well BIT
Calm Down, WITH SPACE WITH-IN rested I
am able to
MINDFULNESS - Wake Up TO PROVIDE YOU WITH
MEDITATION AND YOGA challenges approach
logically an
CHAPTER T
SLEEP
HREE
Created By SPACE WITH-IN
formulate d
USE YOUR NIDRA PODCASTS.
CHECK THEM OUT HERE solutions. ISSUES
SENSES
-Emily (A
GO TO PODCASTS >> ge d 17)
R FOUR
BODY SCANNING
CHAPTE
Notice 5 things you can see SLEEP IES
R AT EG
Notice 4 things you can feel
Sometimes our bodies are tense ST
Notice 3 things you can hear as well as our minds. Progressive
Muscle Relaxation can help your
Notice 2 things you can smell CHAPTER FIVE
body to relax.
Notice 1 thing you can taste SLEEP
• Begin by focusing all your attention DIARIES
on your feet, tighten up the
muscles and then relax them.
IX
CHAPTER S
• Move up to the calves, knees and
N TO AS K
thighs – tighten and relax. WHE
• Move on to the stomach, chest,
FOR HELP
shoulders, arms and hands doing
PLAYLIST
the same thing.
Chillout • Finally focus on your neck and THE
CHAP
TER SEVE
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Created By WE ARE DIAMOND OTHE
head, relax all your muscles, feeling BITS R
GO TO PLAYLIST >> the tension leave your body.
CHAPTER FIVE:
SL EEP CHAP
L
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P
S ERS
R ONE
ES
MATT
DIA RI CHAPTER TWO
THE
SCIENCEY
BIT
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ISSUES
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CHAPTER FIVE | SLEEP DIARIES
KEEPING A
SLEEP DIARY
If you’re having trouble sleeping and can’t CHAP
T ER ONE
NEED SO LEEP
S ERS
understand why, keeping a sleep diary can A SLEEP
ME MORE
INFO ON MATT
be helpful to unpick what is happening with VIDEO, F
DIARY?
C
KEEPING
ULL OF H HECK OUT THIS
your sleep. INTS AN
D TIPS! 15 CHAPTER TWO
PLAY VID
It can help you identify patterns, Some useful tips for completing
EO >> THE
track your sleep cycle and work diaries are: SCIENCEY
out how much sleep you’re getting. BIT
• Keep the diary beside your bed –
Sometimes your sleep troubles are a
this way you’re more likely to fill it
result of bad sleep habits for example
in at the time and get the details CHAPTER T
HREE
drinking too much caffeine before
accurate. SLEEP
bedtime, not exercising, poor sleep
hygiene or even your emotional and • It doesn’t matter what day you start ISSUES
mental wellbeing. The diary will help the diary on, simply fill in day 1 and
to pinpoint if you’re consistently move through the week to day 7.
R FOUR
waking at a similar time, what you’ve • If the diary isn’t large enough, CHAPTE
done that day and what you’ve eaten make additional notes on a SLEEP IES
to see if there’s any pattern. R AT EG
separate sheet. ST
You need to complete it for two • Be honest when filling in
weeks. A sleep diary is also worth the diary. CHAPTER FIVE
keeping and sharing if you need to
see your GP about any sleep issues SLEEP
you have. DIARIES
IX
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N TO AS K
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CHAPTER FIVE | SLEEP DIARIES
SLEEP DIARY
NAME
AGE
ER ONE
T
CHAP
START DATE: DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 EEP
L
S ERS
MATT
What time did you begin to
relax before going to bed?
CHAPTER TWO
THE
What time did you get into bed? SCIENCEY
BIT
What time did you fall asleep? CHAPTER T
HREE
SLEEP
What did you do in between getting ISSUES
into bed and falling asleep?
Did you wake up in the night? If so, CHAPTE

R FOUR
what time(s)? SLEEP IES

R AT EG
What did you do while you
ST
were awake?
CHAPTER FIVE
What time did you fall back SLEEP

to sleep? DIARIES
What time did you wake up
IX
in the morning? CHAPTER S
YOU C N TO AS K
DOWN AN WHE
Total number of hours sleep VERSI
LOAD
A PDF FOR HELP
SLEEP ON OF THE
DIARY
HERE!
DOWN CHAP
LOAD TER SEVE
>> THE N
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ER SIX:
K
CHAPT
WH E N T O A S
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ONE
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CHAP
FO
LEEP
S ERS
MATT

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THE
SCIENCEY
BIT
CHAPTER T
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ISSUES
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DIARIES
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FOR HELP
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CHAPTER SIX | WHEN TO ASK FOR HELP
CLICK ON THE
LINKS TO DISCOVER
WHERE TO LOOK
It’s important to look after yourself but sometimes we all need a little extra
MORE >>
help. However, you may find it difficult to know who to turn to. Here are
some resources that may be useful. CHAP
T ER ONE
EEP
Professionals Mental Health Foundation National Bullying Helpline L
S ERS
Try talking to a trusted adult if Provides a range of content for more Mon-Fri 9-5 MATT
possible, a professional who knows information on mental health and www.nationalbullyinghelpline.co.uk
you or your GP. how to look after it.
CHAPTER TWO
www.mentalhealth.org.uk
Anxiety UK THE
The Teen Sleep Hub www.anxietyuk.org.uk SCIENCEY
Our dedicated site for Teens! Anna Freud Crisis Call: 03444 775 774 BIT
www.teensleephub.org.uk Messenger Text Service: 07537 416 905
A text service providing free 24/7 support@anxietyuk.org.uk
crisis support for young people in the CHAPTER T
The Sleep Charity
HREE
We are adding new information to the

UK. If you are experiencing a mental
Chathealth SLEEP
health crisis and need support you ISSUES
site all the time. Text service for young people at
can text AFC to 85258.
www.thesleepcharity.org.uk secondary school to talk to school
nurse team. For physical and
Headspace Childline emotional health. Usually 9-5 Mon-Fri CHAPTE
R FOUR
An app that gives you tools and

Offering a telephone helpline, online www.nhs.uk/apps-library/chathealth SLEEP IES
chat and email service. R AT EG
resources to look after your mind, ST
0800 1111
they also have a section on sleep.
www.childline.org.uk .
SupportLine
www.headspace.com A phone helpline, particularly aimed
CHAPTER FIVE
at those who are socially isolated,
Samaritans offer a free telephone vulnerable, at risk groups and victims SLEEP
Calm service day and night. of any form of abuse. DIARIES
teensleephub.org.uk
An app for guided meditation and
116 123 www.supportline.org.uk
sleep stories.
www.samaritans.org 01708 765200
www.calm.com CHAPTER S
IX
info@supportline.org.uk
N TO AS K
Young Minds WHE
Mind FOR HELP
Young Minds offer a range of
Mind offer advice and support to
information on their website. They
anyone experiencing a mental health
also run a crisis messenger service if
problem. CHAP
TER
you are experiencing a mental health THE
SEVE
N
0300 123 3393 OTHE
crisis text YM to 85258
www.mind.org.uk
www.youngminds.org.uk BITS R
PTER SE VEN:
CHA
TH E OTHER CHAP
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P
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MATT
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BITS
CHAPTER TWO
THE
SCIENCEY
BIT
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ISSUES
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DIARIES
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CHAPTER SEVEN | THE OTHER BITS
WE ARE THE SLEEP CHARITY

The Sleep Charity is one of the leading, independent expert voices
on sleep issues in the UK and we are here to help everyone get a T ER ONE
better night’s sleep. CHAP
LEEP
S ERS
MATT
81
We believe that the importance of sleep for the mental,
3,2
emotional and physical wellbeing of the nation should be valued
and established across England and Wales.
CHAPTER TWO
Set up in 2012, the charity has gone from strength to strength, THE
E P ROV IDED offering sleep advice and support in a range of ways. SCIENCEY
H 2 02 0, WE’V
NCE MA RC P OIN TS From one to one clinic appointments working directly with BIT
SI T O3 , 821
SU P P OR T families, delivering our accredited training packages to other
CO N T AC T
OF professionals, speaking at events and seminars, providing high
quality information on our website and campaigning around the CHAPTER T
HREE
42,000
subject of sleep. SLEEP
We joined forces with The Sleep Council in Summer 2020,
ISSUES
strengthening our complementary services to drive forward
our ambition to empower the nation to sleep better and to raise
R FOUR
WE HAVE IN the profile of sleep as a major factor for health and wellbeing. CHAPTE
DIRECTLY R
PROVIDED A EACHED AN
D
Whether it’s advice, education or support for children, SLEEP IES
HELPING HA teenagers, adults, workplaces or professionals, we are on hand R AT EG
42,000 PEOP
LE AND FAM
ND TO ST
ILIES with expert knowledge, resources and training.
SINCE 2012
If you would like any further information about us and what we
CHAPTER FIVE
do you can visit our main website www.thesleepcharity.org.uk
or you can email us on info@thesleepcharity.org.uk SLEEP
+
DIARIES
000
You can also help us to spread the word about sleep and our
5
work by liking our Facebook or Instagram pages or following us
on Twitter.
400
IX
CHAPTER S
0+ Wake up to Sleep. N TO AS K
E T R AIN ED 6 WHE
FOR HELP
20, W E ’ V EEP,
IN 20 S IN T EE N SL
SI ON A L 0 00
PROFES A C H OF U P-TO 5
A R E
PROVIDING PLE, RECEIVING OUR IN TO
YOUNG PEO SED INFORMATION 400 S TAL WE H
AVE O
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NATIO TITIONE BITS R
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REFERENCES
1. 45% of adolescents reported 4. 71% higher risk of depression in 8. 18% of teens sleeping fewer than 11. 42 Minutes - the amount of
getting less than eight hours per teens who slept fewer than five hours seven hours a night were more extra sleep in minutes we get when
night - The 2006 Sleep in America compared to those who slept eight likely to consumer fast food two to replacing an old, uncomfortable bed
Poll by the National Sleep Foundation hours - Columbia University Medical three times a week - Stony Brook with a new bed - The Sleep Council
Center, published in journal Sleep University School of Medicine, 2013 and Dr Chris Idzikowski ‘New Bed Old
2. Athletes who slept for up to 10
https://www.sciencedaily.com/ Bed’ two year research project 1999-
hours a night showed significant 5. 45% of people said they had been ONE
releases/2013/06/130620162746.html 2001 - Dr Chris Idzikowski, study, 2001 CHAP
T ER
improvements in sprint times, unable to sleep because of how they
LEEP
S ERS
shooting percentages, and energy were feeling - https://www.sleepio. 9. A fifth of 13- to 15-year-olds 12. SLEEP DEPRIVATION AMONG TEENS:
levels after a few weeks compared com/articles/sleep-science/how- spend five hours or more a day on SAM’S SLEEP CYCLE - Tera Lloyd - https://www.
youtube.com/watch?v=SU2y6j9qFgE
MATT
with their performances when they long-can-you-go-without-sleep/ social media - University of Glasgow,
managed only 6-8 hours a night - 2019 https://pubmed.ncbi.nlm.nih. 13. Teen Sleep Pilot Project - The Sleep Charity
6. 58% of 10-14 year olds admitted - https://vimeo.com/460468916 CHAPTER TWO
https://www.telegraph.co.uk/health- gov/31641035/
they felt worried or stressed once THE
fitness/sleeping-habits-of-elite- 14. Sleep Easy - Hypnosis CD - Minds in Unison
a week or more - Big Lottery Fund, 10. 95% of 15-year-olds use social - https://www.youtube.com/watch?v=syQ_ SCIENCEY
athletes/
November 2013 media before or after school - nzmgyxk BIT
3. 20% more likely to be involved in University of Glasgow, 2019 https://
7. 68% of teens do not sleep enough 15. A Sleep Journal May Be The Sleep Hack
a car crash over a two year period pubmed.ncbi.nlm.nih.gov/31641035/ You’ve Been Looking For - NBC News - https://
during school nights - Journal of
sleeping six hours or fewer - New www.youtube.com/watch?v=XtT6hA5DBLE CHAPTER T
HREE
Adolescent Health, November 2013
South Wales, Australian study SLEEP
published in the Journal JAMA ISSUES
Pediatrics, May 2013
R FOUR
CREDITS
CHAPTE
A HUGE THA
NK YOU TO SLEEP IES
OUR YOUTH R AT EG
PANEL FOR ST
Numerous people and organisations have PROVIDING G
UIDANCE AN
STEER ON W D
helped in the production of this asset and REALLY WAN
HAT THEY
T TO SEE -
continue to help with the development of
CHAPTER FIVE
THIS IS ALL
THANKS SLEEP
our Teen Sleep Hub. TO YOU! DIARIES
• The Sleep Charity Project Team
• Funded by: the National Lottery Community Fund and Coronavirus Mental Health Response CHAPTER S
IX
Fund (administered by the charity, Mind, in partnership with the Mental Health Consortia) N TO AS K
WHE
• Podcasts: Laura Beckingham - Space With-in | spacewith-in.com FOR HELP
• Playlists: We Are Diamond | Spotify
• Illustration: Xiluva Lynch | xiluvalynch.com CHAP
TER SEVE
THE N
• Proofing: Katy Kurn | Showoff Communications | showoffcommunications.co.uk OTHE
BITS R
• Design and Production: PIP Creative | pip-creative.com
ER ONE
T
CHAP
LEEP
S ERS
MATT
CHAPTER TWO
THE
SCIENCEY
BIT
THE SLEEP CHARITY CHAPTER T
HREE
Kale Lodge, Woodfield Park, SLEEP
Tickhill Road, Balby ISSUES
Doncaster DN4 8QN
info@thesleepcharity.org.uk
R FOUR
CHAPTE
thesleepcharity.org.uk
SLEEP IES
+44 (0) 1302 751 416 R AT EG
ST
CHAPTER FIVE
SLEEP
DIARIES
Aspects of this eBook require an internet connection and subscription to Spotify or Apple Music, neither of which are promoted or supplied by
The Sleep Charity or the Teen Sleep Hub. CHAPTER S
IX
N TO AS K
Charges may apply in using internet connections and subscriptions. Please seek the bill payers permission before use.
WHE
We have made every effort to ensure that third party links are secure and content is age appropriate. The Sleep Charity do not take any responsibility FOR HELP
or have any governance over the changing content provided by third parties.
The content of this course is protected under copyright laws. Reproduction and/or distribution of any information contained within these materials is
strictly prohibited without prior written permission. CHAP
TER SEVE
Copyright © 2020 The Sleep Charity. All rights reserved. THE N
OTHE
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ONCE UPON A

THAN EIG G LESS USE THESE LEEP

social changes taking SLEEP

relationships with friends, N TO AS K

Sleep may be the last LEEP

sleep is vital to perform

potential in any sport. SLEEP IES

with better coordination, improved

and physical stamina. You will also

SLEEPING BEAUTY A good sleep routine

the night for

exams - a good night’s increasing the risk of an accident. WHEN TO AS

revision tools to use.

restorative function in ‘recharging’ in yourself and be able to manage N TO AS K

WHAT HAPPENS WHEN YOU

be harder to retain information and operly. SLEEP

lifestyle. SLEEP IES

It has even been CHAPTER FIVE

survive for three times WHEN

as long without food as OU T T HIS VID EO

you could without sleep. CHEC K . IT ’S P C YCL ES

sleep – trust us, it IS THE

Stage N3. sleep consolidates your learning and THE

cycle we go through different stages likely to wake if conditions THE

more time in lighter sleep which is likely to wake up during a SLEEP

If you’re not finding it so easy to nodded off. SLEEP

TICK TOCK IT’S

internal body clock Alert in the evening L

to follow that pattern as an adult. N TO AS K

Prefer an earlier bedtime OTHE

LARK OR NIGHT OWL?

evening, finding it easy to school in a morning difficult N TO AS K

GETTING TO SLEEP IS TRICKY!

Limit power naps to around

20-30 minutes for maximum CHAPTER S

impact – any longer and they may WHEN TO AS

leave you feeling groggy and interfere CHAP

with your night time sleep.

DON’T BE AFRAID OF THE DARK You only

in the morning CHAPTE

I find that a dark room extricates me from the worries of

- Daniella (Aged 18)

you a boost FOR HELP

for the day. THE

There are times when we all struggle to sleep,

OCCUR tackle the problem. Here are the most common

HOMEWORK OVERLOAD LEEP

ANXIETY AND WORRIES

already challenging period. SLEEP

EAT TO SLEEP Diet can affect s

it take five hours CHAPTER FIVE

for just half of the SLEEP

caffeine you have CHAPTER S

consumed to leave WHEN TO

your body! THE

SCREEN TIME OUT THE SNOWBALL EFFECT

Did you know that the

SLEEP STR AT CHAP

ABOUT SLEEP? improve your sleep. This is called practising good

even your parents. S HREE

IS SUFFICIENT - BUT NOT IN THE ISSUES

TWO TO THREE HOURS BEFORE BED CHAPTE

BAD DREAMS, BLAME THE CHEESE! CHAPTER FIVE