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Sleep and rest

Getting quality sleep lowers our stress hormones, gives us energy, and makes us feel good. It also helps calm our brains and bodies when stressful things happen in our lives. But sometimes that can be easier said than done. There are things we can do to help us fall — and stay — asleep.

3 ways to rest and sleep well

Try not to take problems to bed.
Create a relaxing bedtime routine
Rein in racing thoughts

If you need time to process your thoughts or plan the next day, reserve 15-30 minutes beforehand to make a “worry list” or to-do list that you’ll deal with tomorrow.

If you’re still having difficulty falling asleep, get out of bed.

When you try harder to fall asleep, it can just lead to more frustration. Leave the bedroom and do something relaxing like reading in dim light.

Return to bed only once you feel sleepy and wake up at your usual wake time.

Your bedtime routine should feel easy and nurturing. By the time you’re finished you should feel relaxed.

Set an alarm to signal preparing for bed
Try to get to bed and wake up at the same time every day
Create a pre-bedtime playlist
Lower the lights
Take a bath or shower
Journal or meditate

See Stress Busters in action

Stress Busters can become part of your daily routine pretty easily — without the need for more time or money. Hear from mental health professionals and young people across California about their own healing habits.

Dr. Rachel Gilgoff discusses the importance of sleep

Resources

Getting Better Sleep Can Prevent and Manage Stress

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Sleep Management Strategies

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Progressive Muscle Relaxation

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Books for the journey

Explore these exciting fiction and non-fiction books about teens and young adults navigating messy situations and fighting for their place in the world.

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