BSL - Treatments for insomnia

What is insomnia?

Insomnia means having trouble sleeping. It can be hard to fall asleep or stay asleep. People with insomnia might feel tired during the day.

Here are ways to help with sleeping:

• Go to bed at the same time every night.
• Avoid screens like TV and phones before bed.
• Try to relax before sleep, maybe listen to calm music.
• Ask an adult if you need help or if it keeps happening.

What makes it hard to sleep?

Some things can make it hard to sleep at night. Here are a few common reasons:

• Feeling worried or stressed.
• Drinking coffee or sugary drinks late in the day.
• Big changes in your daily routine.
• Noisy or uncomfortable bedroom.
• Using phones or tablets before bed.

If sleep is hard, try these things:

• Listen to calming music.
• Read a relaxing book.
• Make your room quiet and cozy.

How do I know if I can’t sleep well?

Here are some signs you might have trouble sleeping:

• It's hard to fall asleep.
• You wake up many times in the night.
• You wake up too early and can’t go back to sleep.
• You feel tired during the day.

If you think you have trouble sleeping, talking to a doctor can help.

Relaxing before bed and keeping a sleep schedule might also help.

Ways to Help with Sleeping Problems

What is CBT-I?

CBT-I helps people with sleep problems. It teaches how to change thoughts and actions to sleep better.

Here are some tips that might help:

• Keep a sleep diary to track sleep habits.
• Create a calm bedtime routine to relax.
• Limit screen time before bed.
• Use apps or calming music to help fall asleep.

Do pills help you sleep better?

If you have trouble sleeping, there are pills that might help you. They are called sleeping pills. But you should talk to a doctor before you take them.

Here are some tips that might help you sleep better too:

• Go to bed at the same time every night.
• Make your room quiet and dark.
• Turn off screens like TVs and phones before bed.
• Practice taking deep breaths to relax.

Remember, a doctor can give the best advice for taking pills.

Can changing your habits help you sleep better?

Do some age groups have more trouble sleeping?

Some people have a hard time sleeping. They might wake up a lot or can't fall asleep easily. This is called insomnia.

Insomnia can happen to anyone, but it is more common in some age groups. Here, we will talk about which age groups might have more trouble sleeping.

If you are finding it hard to sleep, there are things you can try to help. You can have a bedtime routine, make your bedroom dark and quiet, and avoid screens before bed.

Talking to a doctor can also help if you can't sleep well.

How does stress affect sleep?

Stress means feeling worried or nervous. When you feel stress, it can be hard to sleep. Stress can make your mind too busy. It is like your brain is running a race and cannot stop. This can make it hard to fall asleep.

Here are some things that might help:

• Relax before bed. Try reading a nice book or listening to calm music.
• Take deep breaths. Breathe slowly in and out to help calm your mind.
• Talk to someone. Sharing your worries with a friend or grown-up can help.
• Make a bedtime routine. Doing the same things every night can tell your body it is time to sleep.

Does moving your body help you sleep better at night?

Do you find it hard to sleep? Moving your body, like taking a walk or playing a game, might help. It's important to stay active to feel tired and sleep well.

Here are some tips:

• Do some fun exercises every day. It could be dancing, running, or playing in the park.
• Try to move your body earlier in the day, not too close to bedtime.
• Make a bedtime routine. Try to go to bed at the same time every night.

If you still can’t sleep, tell a grown-up. They can help you find other ways to sleep better.

Can nature help with sleep problems?

Do you have trouble sleeping? Here are some simple, natural ways to help you sleep better:

• Warm milk or herbal tea: Drinking these can help you relax.
• Relax your body: Try deep breathing or gentle stretching before bed.
• Create a calm space: Make your bedroom quiet and comfy.
• Stick to a bedtime: Go to bed and wake up at the same time every day.

If you need more help, ask a grown-up or use relaxing apps or music.

Does using technology change how well we sleep?

Using phones, tablets, or computers before bed can make it harder to sleep well.

Here are some ways to help:

• Stop using screens at least 1 hour before bedtime.
• Try using apps that make your screen light easier on your eyes.
• Read a book or listen to calm music to relax.

How does what we eat affect sleep problems?

How long does it take to sleep better with help?

When should I ask a doctor for help with sleep problems?

It is important to talk to a doctor if:

• You find it very hard to sleep at night.
• You feel tired all the time, even after sleeping.
• You have trouble staying awake during the day.
• You feel worried or sad because you cannot sleep.

Here are some things that might help you sleep better:

• Try to go to bed at the same time every night.
• Make your bedroom quiet and dark.
• Avoid using screens like a phone or tablet before bed.
• Try relaxing activities, like listening to calm music, before sleep.

Remember, it is okay to ask for help if you have trouble sleeping.