lack of sleep, lack of control

Sleep is important to your physical and mental health. It is essential for life and getting the proper amount of sleep helps us cope better with whatever life brings our way.

If you're not getting enough sleep, you may start to feel out of sorts and not like yourself. Small irritations may start to feel like big problems, and even thinking can become a chore.

You may experience more aches and pains, less energy, and less interest in life.

The less you sleep, the more anxious you can become about getting enough sleep, and this might make it even harder to fall asleep. You can end up in a vicious cycle – at the mercy of your over-active mind, feeling unwell, and feeling out of control.

having a hard time falling asleep?

Things to try:
  • Have a light pre-bed snack, especially one with milk in it. But avoid cocoa, as chocolate contains caffeine and that might interfere with your sleep.
  • Read a book or magazine (not on your cell-phone or iPad)
  • Try to put worries and problems out of your mind. Imagine something relaxing and pleasant – the sound of the ocean, a hike you enjoy, etc. If counting sheep works, do it!
  • Keep a pen and paper by your bed and jot down anything that’s nagging at you. With the note there to read the next day, your mind may feel freer to relax.
  • Do a guided meditation, they're easy to find on YouTube or Spotify.
Things to avoid:
  • Avoid consuming caffeine within 6 to 8 hours of bedtime. Caffeine is found in coffee, tea, energy drinks (for example, Red Bull, Monster, Rockstar, Full Throttle, NOS), and in some soft drinks such as Coke, Pepsi, and Mountain Dew. 
  • Keep your bed as your bed. Don’t use it for doing homework, talking on the phone, texting, or watching videos and TV. You want to help your brain link being in bed with sleeping; that makes it easier to fall asleep when you are ready
  • Avoid looking at bright screens (such as cell phones, tablets, laptops, TVs) close to when you try to sleep, as the brightness wakes up your brain. Make your electronic devices a no-go zone for the last half-hour before bed.

try this: box breathing technique

Box Breathing can help your heart rate return to normal, which helps you to relax.

Here’s how you do it:
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  1. Close your eyes and inhale (preferably through your nose) for 4 seconds.
  2. Hold your breath for 4 more seconds. You’re not trying to deprive yourself of air; you’re just giving the air a few seconds to fill your lungs.
  3. Exhale slowly through your mouth for 4 seconds.
  4. Pause for 4 seconds (without speaking) before breathing in again.

Repeat this process as many times as you can. Even 30 seconds of deep breathing will help you feel more relaxed.
Information taken from: T​een Mental Health