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Sometimes going to sleep can seem boring. There's so much more you want to do. But if you've ever had too little sleep, you know that you don't feel very well when you're not rested.
Some kids have trouble falling to sleep (sometimes called insomnia). Let's talk about what to do if that happens to you.
For kids, feeling scared or worried at bedtime is one of the main reasons for having trouble falling asleep. A kid might be afraid of the dark or might not like being alone. A kid who has a good imagination might hear noises at night and fear the worst — when it's just the family cat walking down the hall.
As you get older, these fears usually fade. Until they do, set up your room so that it makes you feel relaxed and safe. Look around your room from your bed. Are there things you can see from bed that make you feel good? If not, add some. Display some family photos or other pictures that make you happy.
Have you been having any nightmares lately? Sometimes it's hard to fall asleep when you're afraid of having a scary dream. If the fear of nightmares keeps you awake, try talking to your mom or dad or other trusted adult. Sometimes talking about the nightmares (and even drawing a picture of them) can help you stop having them.
Watching scary or violent TV shows or movies or reading scary books before bedtime can give you bad dreams. Instead of doing those kinds of things, think good thoughts before bed. Imagine a favorite place or activity or think of all the people who care about you. Reading a peaceful book before bed (your parent can read to you or you can read to yourself) or playing soothing music can help you have sweet dreams.
It can be harder to sleep when you're worried about things. It's easy to feel stressed when you have tests at school, after-school activities, sports, and chores around the house.
If you're starting to feel overwhelmed — like it's all just too much — speak up. Your mom or dad can help you put some balance in your schedule. It may mean cutting out some activities so you have more free time.
A major change in your life or daily routine can easily cause sleep problems. Changes like divorce, death, illness, or moving to a new town can make it hard to sleep through the night. During a tough time, it helps if you feel safe. Try bringing a comforting object to bed with you, like a favorite blanket or stuffed animal.
It might take a while to feel better, so talk with a parent or another adult you trust about what's bothering you. Even if the problem can't be solved, just talking it out can help you sleep easier.
If you feel too hot, too cold, hungry, or crowded, you won't get to sleep like you should. Prevent this by creating sleep-friendly bedtime space:
Most of the time, talking with your parents or caregiver is all you need to do to handle a sleep problem. They can help you make a relaxing bedtime routine.
But if you are having a tough time getting enough sleep, you might need extra help. That could mean talking to a counselor or psychologist about stress or sadness you might be feeling.
Some kids might have to see a doctor who specializes in sleep problems. Some hospitals have sleep labs, where patients come in overnight to be checked while sleeping to see what might be wrong.
About an hour before bedtime, put away homework and turn off the TV, computers, and other devices, including cellphones. Have a relaxing bedtime routine, like taking a warm bath or shower, reading, or listening to music.
These other tips can help you get a good night’s sleep:
Note: All information is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor.
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