Sleep

Your Body

Not sleeping enough can make you:

• Tired and run‑down

• Clumsy or achy

• More likely to get sick

• Hungry for sugary foods

• Low in energy

Your Mind

Poor sleep can make you:

• Irritable or moody

• Stressed or overwhelmed

• Forgetful or unfocused

• Struggle with schoolwork

• Feel low or anxious

Your Emotions

Lack of sleep can make small problems feel huge.
When you’re rested, it’s easier to:

• Stay calm

• Think clearly

• Make good decisions

• Handle stress

Sleep is your mind’s reset button.

Most young people need 8–9 hours of sleep each night — sometimes more.
Your brain is still developing, which means it needs extra time to recover.

If you're regularly sleeping less than 7 hours, your body and brain might be struggling even if you don’t notice it straight away.

You might notice:

• Falling asleep in class

• Struggling to wake up

• Feeling tired all day

• Being moody or emotional

• Losing motivation

• Headaches

• Trouble concentrating

• Staying up gaming or scrolling late at night

If these sounds familiar, your sleep might need attention.

Lots of things can get in the way of good sleep:

1. Phones and Screens

Phones, tablets, TVs and gaming devices give off blue light that tricks your brain into thinking it’s daytime.

2. Stress or Overthinking

Worrying about school, friendships, family, or social media can keep your brain awake.

3. Late‑Night Gaming

Games keep your brain alert and pumped with adrenaline, making it harder to switch off.

4. Irregular Routines

Going to bed at different times each night confuses your sleep cycle.

5. Snacks or Energy Drinks

Energy drinks, chocolate, fizzy drinks, or caffeine can keep your body wired.

✅ 1. Create a Sleep Routine

Try to go to bed and wake up at similar times each day.
Your body loves patterns.

✅ 2. Turn Off Screens

Switch off devices at least 1 hour before bed.
Your brain needs time to wind down.

✅ 3. Make Your Room Comfortable

Dim lights, cosy blankets, and a quiet space can help your body relax.

✅ 4. Avoid Caffeine in the Evening

Energy drinks and fizzy drinks can stay in your system for hours.

✅ 5. Wind Down Properly

Try:

• Listening to calm music

• Reading

• Drawing

• Breathing exercises

• Stretching

✅ 6. Talk About What’s on Your Mind

If you’re stressed or worried, talk to someone you trust.
Keeping it inside makes sleep harder.

✅ 7. Keep Your Bed for Sleeping

Try not to do homework, gaming, or scrolling in bed — your brain gets confused.

If your mind races when you try to sleep:

• Write worries down before bed

• Try slow breathing (4 seconds in, 6 seconds out)

• Remind yourself you can think about it tomorrow

• Focus on sounds around you or relaxing music

Your thoughts feel bigger at night — but they’re easier to deal with in the morning.

Sleep and mental health are strongly connected.

When you sleep well:

• You handle stress better

• You feel more confident

• You think more clearly

• You have more energy

• Your mood improves

When you don’t:

• Anxiety increases

• Low mood becomes harder to manage

• Problems feel more overwhelming

• Your brain struggles to focus

Improving sleep is one of the simplest ways to boost your mental wellbeing.

If you’ve tried everything and still struggle with sleep:

• Talk to a trusted adult

• Ask a teacher or youth worker for support

• Speak to a GP if your sleep is affecting your health

You’re not “being dramatic” — sleep issues are real and deserve attention.