Helping Teens Sleep at Night

Can’t fall asleep?images

Sometimes it’s hard for teens to wind down by the end of the day. Between school, sports,
tutors, friends and homework—their brains are constantly on overdrive. No wonder many teens complain of waking up tired in the AM. They aren’t getitng the proper rest they need. Think about it. People teach us how to drive, how to cook, how to study…so why don’t people teach us how to sleep?

Here are a few tips to help you sleep at night.

  1. Limit your screen time.  Not just at night, but during the day.  Opt for going outside, reading, or relaxing without a smart phone or tablet near by. It helps your brain wind down.
  2. An hour before bed, begin what I like to call the “sleep process.” Put away all school books, notebooks, homework, etc., and pack your backpack for the next day. Then, put the bag out of sight, ready for the morning.
  3. Shut all computers, smart phones, and video games off.  The key here is no bright lights distracting you.
  4. Pull down your bed covers, then lower the lights in your room. This triggers your brain that sleep is coming. (*Low music is optional.)
  5. Take a warm shower in low light or no light. Slow down your mind in the shower by breathing in through your nose and out through your mouth. Focus on your breathe.  The warm water helps produce oxytocin, which help us relax and preps us for sleep.
  6. After the shower, keep your eyes cast downward. This limits the visual distractions that cue your brain to be active again. After leaving the shower, so straight to your room.  Do not interact with family, or get distracted by sounds.
  7. Once you enter your room, shut off the low light (and music if it’s not on a timer) and go to bed. Chances are you will fall a sleep faster and sleep more soundly.

Facts/Tips

1) Watching tv in bed is the worse! It doesn’t trigger sleep and inevitably you will keep waking up when the actions on the screen shift in volume.  This disrupts your entire sleep cycle.

2) We sleep best in cool environments. So, if you have a habit of keeping socks on before bed or loading on the covers, think about changing that habit. Chances are you kick off the socks in the night and wake up from being over heated.  Open a window as well.

3) Drink a glass of water before bead. It hydrates the brain and helps with it’s “self-cleaning” process. You will wake up more rested.

4) If you are a light sleeper, sleep with ear plugs. The average person wakes up far more during the night than they realize.  Just because you can’t remember waking up, doesn’t mean that you didn’t.

Girl Talk (the play) coming back to San Francisco!

teenage girl Sharing Secret With Friend In Park

Girl Talk” has been invited to a playwright festival honoring female playwrights in SF this summer.

Girl Talk:Teen Monologue Series is a collection of true stories about real teens struggling with tough issues surrounding self-esteem.  The play is scheduled to be performed next on August 9th at 12pm & 2pm. Hope you can attend. Appropariate for teen 14+.

Information:

New Works Festival–Celebrates Risky Women: Having Fun & Wreaking Havoc!   

Date: August 9th, 2015
Time: 12pm & 2pm

LocationThick House Theatre

TicketsFREE through the festival. Click here for more information.

For more information about Girl Talk. Check out my Book & Book Trailer.

Hope to see you at the event!

TEEN MONOLOGUE SERIES at Thick House Theatre in SF Coming Soon!

TEEN MONOLOGUE SERIES: A collection of true stories about real teens struggling  teenage girl Sharing Secret With Friend In Park
with tough issues surrounding self-esteem.

Stories about teens…for teens.

Maybe you know someone like Katie? She is dying to fit in. Literally. A bulimic freshman in high school, she’s drinking and hanging out with the mean girls. Maybe you know someone like her?

Or Cindy. A high school junior who acts like everything is always fine. Playing three sports, getting straight A’s, partying on the weekends, but struggling with depression, perfectionism and addiction.

Seventy-five percent of teenage girls with self-esteem issues (have reported) engaging in negative activities such as: smoking, drinking, bullying, cutting, eating disorders, risky sexual behavior, and even suicide attempts. Story telling is a very powerful form of acceptence and self healing.

Dates: Jan 10th and 11th

Location: Thick House Theatre in SF

Time: 11am, 1pm and Sunday 2pm

For ticket information click here!

TEEN MONOLOGUE SERIES at Thick House Theatre in SF Aug 9th, 2015!

Originally posted on :

TEEN MONOLOGUE SERIES: A collection of true stories about real teens struggling  teenage girl Sharing Secret With Friend In Park
with tough issues surrounding self-esteem.

Stories about teens…for teens.

Maybe you know someone like Katie? She is dying to fit in. Literally. A bulimic freshman in high school, she’s drinking and hanging out with the mean girls. Maybe you know someone like her?

Or Cindy. A high school junior who acts like everything is always fine. Playing three sports, getting straight A’s, partying on the weekends, but struggling with depression, perfectionism and addiction.

Seventy-five percent of teenage girls with self-esteem issues (have reported) engaging in negative activities such as: smoking, drinking, bullying, cutting, eating disorders, risky sexual behavior, and even suicide attempts. Story telling is a very powerful form of acceptance and self-healing.

Dates: August 9th, 2015

LocationThick House Theatre in SF (Playwright Festival)

Time: 12pm & 2pm

For ticket information click here!

View original

Girl Talk Cartoon #girlpower

Cartoon designed by 13 year old girl who read Girl Talk and saw the play in San Francisco.
girl talk cartoon 2015-2