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Aimed at teenagers and nearly-teens, in this webinar, Dr Katie Lewis talks about:

1. what controls our sleep

2. how sleep changes during our teenage years

3. sleep problems and what we can do about them

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NCMH (National Centre for Mental Health)

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Contact us

NCMH Resources

Conditions we study

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1 in 4 people are affected by mental health problems each year. We're working to learn more about what causes these problems, from our environment and life experiences to our genetics and biological makeup.

By understanding the causes, we can work to develop better diagnosis, treatment and support for the future.

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National Centre for Mental Health (NCMH)

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We are working to learn more about the causes of mental health problems to help develop better treatments, diagnosis and support for the future.

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NCMH leaflets (sleep & mental health)

teensleephub.org.uk - sleep tips and National Sleep Helpline

The Sleep Charity

Sleep Diaries for children & teens

Mental Health Foundation

Young Minds

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Deal with a racing mind/negative thoughts

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Deal with a racing mind/negative thoughts

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Challenge your negative thoughts

Thought blocking

The thought locker

"Park it" - write down the thought to be dealt with later.

Overcoming Thinking Traps:

Part 1

Part 2

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Train your body clock with a regular schedule

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Train your body clock with a regular schedule

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Get up at roughly the same time every day (avoid long lie ins on the weekend)

Regular mealtimes*

Regular exercise

*Avoid this too close to bedtime

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Avoid bright light before bedtime, especially light from screens (use night mode on your phone/tablet)

Make your bedroom as dark as possible/use an eye mask

Get exposure to natural light (especially in the morning).

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30-60 mins before bed

Relaxing music/podcasts

Breathing and muscle relaxation exercises

"Put the day to rest" :

Write about the good and bad things from today

Write a to-do list & what you're looking forward to tomorrow.

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Box breathing

Equal breathing

Colour breathing

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Avoid spending long periods of time awake in bed.

Only use your bed for sleep. If you can't do this, try "zoning" (e.g. only put your head on the pillow/get under the covers when you are ready for sleep).

15-min rule: If you struggle to sleep after 15 minutes, go to another room/zone and go through your relaxing bedtime routine.

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Be more accepting of your wakefulness

Take a mindful approach to sleep

Try to stay awake instead! (paradoxical intention)

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Beware of caffeine in energy drinks, coffee/tea, chocolate, green tea ..and many more!

BBC caffeine guide

Caffeine stays in your system for many hours, so restrict caffeine intake to the morning if you are going to have it.

AsapSCIENCE video - Your Brain on Coffee

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To increase your chances of sleeping at night, try to avoid naps throughout the day.

If you feel dangerously tired, take a short nap (around 20 mins) but try to plan this earlier in the day to allow your sleep pressure to build up again.