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Sleep

Sleep makes you feel better both physically and emotionally - a good night's sleep can improve your mood and help you to concentrate.

During puberty, it is natural to want to go to sleep later and to get up later. This is because the hormone that makes you sleepy - melatonin - is released later at night when you are young. This doesn't always fit in with family life or with getting to school, college or work on time, so it can lead to arguments.

It's important to get enough sleep so you feel refreshed. If you sleep poorly, it can be harder to cope with a hectic social life or pressure at school or work, as well as the physical changes you may be going through.


Live Smarter, Sleep Better

You should be getting an average of 9-10 hours of sleep every night - but that's hard to do if you are up late gaming, revision cramming or scrolling on your phone. Getting better sleep can make you feel much brighter and it could also help:

  • Make you feel less hungry
  • Lift your mood and boost your wellbeing
  • Give you more energy.

If you want to live smarter and sleep better here are some simple things you can do to help get your sleep back on track:

Get Daylight

Do Not Disturb

Disconnect

Exercise Every Day

Use Night Shift

Our Experiences

By young people, for young people

Sleep Avatar

"Getting good sleep and enough of it can help us have more energy, feel more positive, and feel less stressed.

You could try going to bed at a time that means you get enough sleep, cutting down on screen time before bed or reading a book before bed or listening to relaxing music. "

Mateo, Age 12

(Some names changed to protect people's identities)

All You Need to Know

Who Can Help?

If you're struggling to sleep or having nightmares, you can talk to your parents or carers, a trusted adult within your school or setting, or any trusted friend.

If you live in Norfolk:

If you're 11-19 you can text ChatHealth on 07480 635060 for anonymous and confidential advice from a health professional. ChatHealth is available Monday to Friday 9am - 5pm.

You can also contact the Norfolk Healthy Child Programme by calling Just One Number on 0300 300 0123. Our opening hours are 8am-6pm Monday-Friday (excluding bank holidays) and 9am-1pm on Saturdays.

If you live in Waveney:

You can call the Suffolk School Nursing service on 0345 607 8866 or email childrenshealth@suffolk.gov.uk.

You could also get in touch with:

Childline - Children and young people under 19 can call 0800 1111 for free support.

Kooth offers online counselling, advice and emotional well-being support for 10 to 18-year-olds, seven days a week until 10pm.

Alternatively, you can go to see your GP to discuss concerns.

The Better Sleep Programme has trained practitioners across multiple services in Norfolk and Waveney to either deliver an intervention or provide support with the self-help guide. Services include:


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