Understand your changing body clock, manage screens and caffeine, keep a consistent routine and calm racing thoughts.
1
The Teen Body Clock ️
🦜 Rosie: "In your teens, your body clock naturally shifts later — but you still need about 8–10 hours." That's why mornings feel hard.
My realistic bedtime for enough sleep on a school night:
My wake time: · Hours that gives me:
2
Screens & Light
🦔 Gary: "Screens delay sleep — through light AND keeping your brain switched on." Set a realistic limit.
My screen curfew time:
3
Caffeine & Timing ☕
🦎 Elvis: "Energy drinks, cola and even chocolate can keep you wired for hours." Notice what affects you.
Caffeine I sometimes have:
A swap for the evening:
4
Consistency Wins
🦜 Rosie: "A regular schedule beats catching up at weekends." Aim for similar times daily.
Same bed/wake time (±1hr)
Wind-down routine
Morning daylight
No long late lie-ins
My weekend wake time (kept close to weekdays):
5
Racing Thoughts & Recovery
🦔 Gary: "If your mind won't switch off, offload it and use a calming technique." Try one.
4-7-8 breathing
Body scan
Boring-on-purpose (count backwards)
Get up briefly if wide awake
If poor sleep lasts weeks, affects your mood or school, or you feel low or very anxious at night, talk to a trusted adult or your GP. You deserve support and sleep can improve.
🏅
Sleep & Recovery Certificate
Great work, !
You understood your body clock, managed screens and caffeine, committed to consistency and built tools for racing thoughts. 🌙