It is a common experience that a problem difficult at night is resolved in the morning after the committee of sleep has worked on it. -John Steinbeck
Establish a regular relaxing bedtime routine.
Avoid upsetting conversations or activities. Don’t dwell on or bring problems into bed.
Stick with the same bedtime and wake up time, even on weekends.
Associate your bed with sleep.
Evaluate your sleep environment
Comfortable bed & pillows, cool temperature, free of distractions, free of bright light. Consider blackout curtains, white noise objects like a fan or humidifier.
Exercise can promote good sleep. Exercise in the morning or mid-afternoon.
Avoid caffeine before bedtime.
Avoid large meals before bedtime (Remember chocolate contains caffeine!)
Avoid napping during the day (after school).
Avoid bright light in the evening and expose yourself to sunlight in the morning.
Wind down at night. Your body needs to shift into sleep mode, so spend the last hour before bed doing a calming activity such as reading.
Relaxing exercise before bed such as yoga.
Options to try if your are having trouble sleeping:
If you can’t sleep, go into another room and do something relaxing until you feel tired.