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Insomnia?? |
I have been having a lot of trouble falling asleep for the past...3 weeks. I have no idea why though. And i do have very bad memory which is probably related to not sleeping. And I cant concentrait and have a hard time learning things. Can someone please give me advice about what to do? I dont' want to take pills cause I'm only 13. And I have a realllllly bad fear of darkness so i sleep with my closet light on. Keep a sleep diary. Watch what you eat before bedtime, nothing spicy, sugary, etc.. Watch your caffeine intake, particularly after 3 or 4 in the afternoon--and remember, all those energy drinks are LOADED with caffeine. Don't exercise right before bedtime. Try to go to bed at the same time every night. Get up at the same time every day, yes, even on the weekends. Don't use your bed for anything other than sleeping--don't use your bed to do your homework on, for example. If you have a hard time getting right to sleep, then get up and do something quiet for about 30 minutes--like read a book or something. I have a white noise player that helps me get to sleep. I also keep my bedroom cool, about 65 degrees. You sleep better in a cooler room. If this continues after you're tried all this, tell your parents--and they need to take you to the doctor. Insomnia can be a symptom of many different illnesses, among them, depression. Depression is very common among teens, so don't freak out. Hope this has given you some ideas. Good luck! Take a warm bath or shower just before bedtime dont eat sugar before bed and instead of having your closet on get a small lamp |
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