Listen and pay attention better
Make good choices
Solve problems easier
Be in a good mood
Come up with new ideas
Get along with friends and family more
Have more energy

Credit: The Children’s Sleep Charity, thechildrenssleepcharity.org.uk, SleepforKids.org, Sleepcouncil.org.uk

Worries about friends and family
School work
Moving to a new school
Not getting enough time being active or fresh air
Certain foods and drinks (see our sleepy food guide)
Big meals before bedtime
Our bedroom could be noisy, too warm, or bright. Also we might use devices like a PlayStation, IPAD, phones, laptop, music and TV. These keep our brains awake. They greatly affect our sleep.
Being on our devices close to bedtime often stops us from falling asleep
Download our Guide on How to Sleep Well

Our immune system (our bodies natural defence system that fights viruses and germs) doesn’t work so well if we don’t get a good nights sleep. Emotionally we may feel more worried or have a short fuse and lose our tempers more.

Try out helpful sleep practices (see our top tips below) and get our sleep patterns back on track. Why not read through our sleep advice and set yourself some challenges for the following weeks to improve your sleep and experience the great benefits of sleeping well every night!

• Try to run around and play 3 hours before bed time
• Spend some time outside after school
• Don’t have lots of food before bedtime (try a glass of milk or light snack)
• Do not drink fizzy drinks, energy drinks or coffee after lunchtime, but drink plenty of water
• Try to set a time to go to bed every night, so your body gets use to going to sleep then
• Turn off all devices one hour before going to bed
• Read a book or listen to calm music before you go to sleep
• Turn the light off (give it a try) and close the curtains. If it’s still too light ask your parent/carer if they can help make it darker
• Keep the room cool (opening a window a little bit might help)