Sleep and rest are essential for health and wellbeing. Your body and mind need time to recover and re-energise. Most teens need between 8 and 10 hours of sleep each night to stay healthy and keep up their energy levels, mood, concentration, memory, and social skills. Some reasons you might have poor sleep include:

  • Muscle pain, cramps, and spasms
  • Breathing problems, which interrupt the quality of sleep and can result in waking up still feeling tired
  • Difficulty changing body position
  • Gastro-oesophageal reflux and constipation
  • Poor sleep routine
  • Anxiety, depression, and stress
  • Allergies and colds
  • Other sleep disorders such as sleep apnea and restless legs

Talk to your Paediatrician, GP, or other health professional if any of these are affecting your sleep.

Tips for Better SleepĀ 

  • Have a regular routine: Going to bed and waking up at the same time every day helps improve sleep.
  • Spend time outside: Exposure to sunlight helps regulate your body clock and improves sleep.
  • Create a relaxing environment: Make your bedroom a quiet, dark, and cool place to sleep.
  • Consider support and positioning: Use pillows, a pressure-relieving mattress, or a grab bar to help you get comfortable in bed.
  • Exercise and diet: Regular physical activity and a good diet help you relax and sleep better.
  • Practice relaxation techniques: Include meditation, mindfulness, and stretching in your bedtime routine.
  • Avoid doing anything too energetic before bed
  • If something is worrying you and keeping you awake, talk to someone who can help

Experiment with different things to find what works best for you. Getting enough sleep will help you feel better, think clearer, and perform at your best every day.

Useful resources

Visit Jigsaw for information on sleep and mental health.

Vist Spunout for more resources on sleep.

Visit Up the Adult Cerebral Palsy Movement for more resources on sleep.

Visit Up the Adult Cerebral Palsy Movement for more resources on fatigue

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