Reply To: Teenager with sleep problems

#85419
Czar
Participant

Some suggestions that have helped me find a better sleep routine.

1. Dim the lights/use blue light blocking glasses for electronics. Our bodies associate blue light with daytime, so being exposed to it when you’re trying to go to bed pushes our internal clock later so that it’s harder to fall asleep and harder to wake up in the morning.
2. Make it cooler, between 60-67 degrees. More science stuff to back this up.

3. Monitor caffeine intake.

4. Make it a routine!

5. This should stimulate natural melatonin release. Melatonin supplements can be used initially to “reset” a circadian rhythm that is not jiving with our daily schedule, but low doses seem to work best. Melatonin supplementation also works best when all the previous steps have been taken to enhance your body’s natural production.

6. If it is too quiet, add some white noise or nature sounds(thunderstorm, rain, babbling brook is my favorite!).

Hope this helps! It did for me! Good luck!

  • This reply was modified 2 years, 6 months ago by Czar. Reason: spelling