If you count all the way down to one and you are still awake, try a larger number, like 500 or even 1,000.
Try getting yourself a special journal to write in before you go to bed each night. You can also use your journal to make a list of things that are bothering you or to write down questions that you would like to ask someone.
Place your hands on your stomach (just below your rib cage) with your palms facing down. Keep your fingers close together. Then, take a long, slow deep breath into your belly. As you do this, your stomach should expand and you should feel your hands rise. After a few seconds, slowly exhale the breath and feel your stomach drop as you do so. Repeat this exercise for 10 to 15 breaths. [4] X Research source
To do a progressive muscle relaxation exercise, start by tensing the muscles in your toes and keeping them tense for about five seconds. Then, release them and allow your toes to relax for about 30 seconds. [5] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Next, move to your calves and repeat the same tensing and releasing pattern. Keep tensing and releasing muscles until you reach the top of your head.
Chamomile[6] X Expert Source Alex Dimitriu, MDSleep Medicine & Psychiatry Professional Expert Interview. 16 October 2019. Peppermint Rooibos Fruit teas
You can also do other things to make yourself comfortable. For example, if your feet feel cold, then put on some socks. If your room feels hot, then turn on a fan. [9] X Research source
For example, a small table lamp or a night light could offer some dim light to help you fall asleep.
Don’t eat too much either. Just have a light snack. For example, try having a piece of toast or a small bowl of cereal with milk. [15] X Research source Don’t drink anything that has caffeine in it after 5:00 pm either or it may interfere with your ability to fall asleep. [16] X Research source
For example, ride a bike, play a video game, or play soccer in the early afternoon, and then read and listen to music in the evening.
For example, if your weeknight bedtime is 9:00 pm, then keep that bedtime on the weekend as well. It is also a good idea to wake up at the same time every day.
Ask your parents about getting some light and noise blocking curtains to make your room a quiet, dark space.
