SLEEP
Sticking to your normal bedtime routine can be tricky in lockdown, but it is really important. Make sure you are going to bed and getting up at the same time each week day.
Sticking to your normal bedtime routine can be tricky in lockdown, but it is really important. Make sure you are going to bed and getting up at the same time each week day.
The typical teenage brain wants to go to bed late and sleep late the following morning, which is usually hard to manage. You may be able to adjust your body clock but it takes time. Suggestions include:
Choose a relaxing bedtime routine; for example, have a bath and a hot milky drink before bed, or a mindfulnesses activity.
Avoid screens such as computers, TV or smart phones, loud music, homework or any other activity that gets your mind racing for at least an hour before bedtime.
Avoid stimulants in the evening like coffee, tea, soft drinks and energy drinks.
Keep your bedroom dark at night. Your brain’s sleep–wake cycle is largely set by light received through the eyes. Try to avoid watching television or using smart phones right before bed. In the morning, expose your eyes to lots of light to help wake up your brain.
Do the same bedtime routine every night for at least four weeks to make your brain associate this routine with going to sleep.
Start your bedtime routine a little earlier than usual (for example, 10 minutes) after four weeks. Do this for one week.
Add an extra 10 minutes every week until you have reached your desired bedtime.
Get active during the day so you are more physically tired at night.
Set up a comfortable sleep environment.
Set up a regular wake-up time.
Avoid staying up late on the weekends. Late nights will undo your hard work.
Remember that even 30 minutes of extra sleep each night on a regular basis makes a big difference. However, it may take about six weeks of getting extra sleep before you feel the benefits.
https://www.betterhealth.vic.gov.au/health/healthyliving/teenagers-and-sleep
BREATHING AND STRETCHING EXERCISES
Stretching exercises before bed
Stretching before bed is a great way to get your body to relax before sleep:
https://www.healthline.com/health/stretching-before-bed
The 4-7-8 breathing exercise
Many sleep experts suggest the 4-7-8 breathing exercise to relax you and help you get to sleep:
Breathe out completely through your mouth, making a whoosh sound
Close your mouth, and breathe in through your nose, while counting to four inside your head
Hold your breath, while counting to seven
Then breathe out again through your mouth, while counting to eight.
Do this four times and it should help you to fall asleep more easily.