01 Sep How to Cope With Adolescent Insomnia
We all need sleep. Especially as a teenager, getting enough rest each night is extremely important. But what if you can’t sleep, or what if your sleep is constantly disrupted? This can cause a lot of stress and even significant health concerns. If you struggle with insomnia, here are some ways that you can cope.
Recognize the Symptoms
The first step for learning how to cope with insomnia is to recognize its symptoms. Common ones include:
- Troubles falling asleep, even when tired
- Requiring sleeping pills or alcohol to fall asleep
- Waking up often throughout the night
- Waking up too early in the morning
- Feeling exhausted during the day and having trouble concentrating
- Having an exhausting sleep (ie: dreams, wakefulness etc)
If you recognize these symptoms in yourself, then that likely means you’re struggling with insomnia. It’s time to take steps towards coping with it.
Determine the Root Cause
Understanding the root cause of your sleep troubles can help you to adapt treatment to your specific situation. For example, feeling stressed or anxious might require you to take different action than if your sleep environment is disruptive or if you are on medication that inhibits sleep. Try to discover what the underlying cause of your insomnia is before you develop coping mechanisms.
Develop Health Sleep “Hygiene”
There are ways that you can develop positive sleeping habits and patterns on your own, including the following:
- Avoid vigorous exercise three hours before bedtime. Instead, try relaxation practices like meditation.
- Keep your bedroom dark, quiet and cool.
- Build regular sleep patterns including going to bed and waking at around the same time every day.
- Turn off all screens at least 30 minutes before bedtime.
- If you’re stressed, try keeping a journal that you write in for at least 30 minutes before going to bed. This will help clear thoughts from racing through your mind.
Seek Professional Help
If you still struggle to sleep well, make sure you contact a medical professional for suggestions and support. They will help you to determine underlying issues of your sleep problems and can help you to develop coping mechanisms. Sleep is important, and you don’t need to feel alone in handling your insomnia.
Feature image Vic