Hey Auntie, I’m 17 years old and I live a very active lifestyle. Sometimes I wake up at the middle of the night and can’t go back to sleep. I sometimes stay up all night. What can I do to get some rest?
Great question!
So there are basically three types of sleeping problems, which can be referred to as insomnia.
- Trouble falling asleep
- Trouble staying asleep through the night
- Waking up too early
It sounds like you may be experiencing sleeplessness only occasionally and not on a regular basis. It might be a good idea to keep a sleep journal to help keep track of when your sleepless cycles occur. Also, consider how much you were on a screen during the day, and how closely before trying to go to bed. This might shed light on why you have trouble staying asleep. For instance, maybe it happens around exam time, sporting events, when you don’t exercise as much as you normally do, or when you stay up late playing video games or are on a devise. You’re the expert on how you’re feeling, so it’s a good idea to really tune into this.
Set up your bedtime sanctuary
- Power Down Early – turn off all screens 30-60 minutes before bedtime.
- Keep Devices Out of the Bedroom – put a charging station outside your room.
- Turn Off Notifications – set up “Do Not Disturb” mode for at least an hour before going to bed and an hour before you wake up.
Here are some tips for getting back to sleep at night:
- Use your bed only for sleeping.
- Try to avoid studying, using electronics like your computer or watching TV right before bed.
- Establish your bed as a cool, quiet, comfortable, dark space. Avoid lots of light and noise.
- Exercising regularly is good for getting quality sleep, however, try not to exercise too close to bedtime or you might have difficulty winding down.
- Establish a relaxing routine for getting ready for bed (a bath, shower, listening to calm music).
- Be consistent; try to go to bed and wake up at the same time in the morning during the weekdays and on the weekend.
Get some rest!
- Take short 20-minute power naps early in the day if you feel tired.
- Stay on top of schoolwork so you don’t have to stay up late at night to finish.
There’s a lot of great resources you can learn more about insomnia and screen time insomnia by visiting the National Sleep Foundation’s website. Here’s a great video to watch too…just not right before bed! 🙂
Lastly, if your sleeplessness is starting to interfere with your life, you may want to schedule an appointment with your health care provider. Check with your tribal clinic, or local hospital/clinic for help.
Hope this help and you can get some rest.
Take care,
Auntie Manda
