Sleep
As we get older our bodies and brains change and adapt. The amount of sleep that you need may be different to those around you. Things you do such as drink coffee, stay out later or play computer games late at night all affect how you sleep.
It is important to listen to your body. If you're finding it hard to get out of bed in the morning, it may be you need to change your sleep routine. Most young people find they need between 8 to 10 hours sleep to feel healthy.
Getting better sleep can have lots of positive impacts on your life and your brain! Good sleep helps with lots of different things:
- Brain retention - good for memory and revision
- Positive Mood - great for wellbeing
- Appearance - clearer skin and healthy looking hair
If you feel you have a significant problem with your sleep, it is important you reach out to your GP to get further support.
Sleep Health
True or False
FALSE – The blue light and what we do on our screen are often stimulating not relaxing. Make sure the hour before bed is screen-free! Even if your phone has a blue light filter – there is no evidence that this actually works!
Although it may be tempting to wind down before you sleep using a screen the blue light suppresses melatonin (a sleep hormone that helps you feel sleepy) and can delay sleepiness.
True or False
FALSE – Exercise should be avoided 2-3 hours before bed to make sure you are able to wind down properly before sleeping! Although regular exercise is important as it supports sleep it should be avoided 2-3 hours before bed.
True or False
FALSE – Although doctors recommend avoiding drinking caffeine at least 6 hours before bed, some foods such as warm milk, yoghurt, cereal and bananas can actually release minerals and amino acids that produce melatonin and may help you sleep.
You should definitely avoid sugar and caffeine before bed! So, no biscuits and hot chocolate!
True or False
FALSE – Naps close to bedtime and longer than 45 minutes can disrupt sleep. It is important to ensure that naps do not interfere with regular sleep patterns.
However, naps may help some people if they are a maximum of 30-45 mins and taken before 3 pm.
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