Sleep

Have a regular bedtime routine and try and follow it each night. This could include having a shower, brushing your teeth, getting into bed and doing something quiet to prepare for sleep. Try and get up at a similar time each day too. If you need to change the time you go to sleep, try and adjust this by 30mins every few days until you reach a time you are happy with.

Make sure your room is set up to be as comfortable as possible. Aim for a comfortable bed, temperature at a place that you can relax - for some this will warm, others cooler, and try not to have distractions like your phone or laptop in easy reach. If you can, turn off your phone or out it on silent so you are interrupted by message notifications.

It is important to try and wind down before you head to bed. Make sure you are not studying right up until you try to sleep and try not to exercise for at least an hour before bedtime. Look for some quiet, non-stimulating things you can do prior to sleep to help you wind down - reading is a good option, but not on a screen.

When and what we eat and drink can impact our sleep patterns significantly. If you are having trouble sleeping, avoid drinks that include caffeine - especially energy drinks. It can be helpful to not eat or drink, especially heavy meals late into the evening as this can keep you awake also.

This one is pretty obvious but we know how much screens impact our alert levels. Spending time on screens in the evenings makes it harder for our brain to quiet. Try to limit your gaming and screentime for two hours before sleep and if you are using screens at night, make sure you dim the screen or use the night setting on your device.

Regular daytime exercise is one of the most significant ways you can improve your sleep. Some people chose to start their day with exercise, some include it in the middle and some end their school day with a walk or a workout. The exercise does not need to be vigorous unless this is the type of exercise you enjoy.

Trying to fall asleep and you hear your phone vibrate with a message or social media notification - you are wide awake again! Do your best to move your phone and other devices away from your bed so you are not distracted or tempted to pick it up. Make sure your phone is on silent too.

Something that often keeps us awake is when thoughts are running around in our minds. These thoughts can be worries, planning for the next day and/or reflecting on what has happened today. If this sounds like you, keep a note pad and a pen by your bed and write down the thoughts that are swirling around so you can park them until the morning.

When we are really tired and/or we are not sleeping well at night, it can VERY tempting to nap during the day. Although a quick powernap of not more than 10mins can gjve you a boost, napping for any longer than this is going to interrupt your sleep at night. If you are feeling really tired, instead of napping during the day, try to go to bed earlier that night.