You're feeling tired.
Being this tired isn't laziness. Your brain is running on empty, and everything feels harder when it is. Sleep is a skill you can rebuild, one night at a time.
Things that actually help
- 01
Pick your wake-up time and keep it, even on weekends. Mornings fix nights.
- 02
Get daylight on your face within an hour of waking — it resets your body clock.
- 03
Charge your phone across the room tonight. Just tonight, as an experiment.
- 04
Brain dump: write everything you're carrying on paper before you lie down.
- 05
If you can't sleep after 20 minutes, get up, do something boring in low light, then try again.
Body scan wind-down
- 1Lie down and unclench your jaw
- 2Relax your shoulders, then your hands
- 3Let your legs get heavy
- 4Breathe out longer than you breathe in for 10 breaths
Write it out
What keeps me up at night?
What time did I actually fall asleep this week?
What would a good morning look like?
Watch something helpful
Printable activities
Talking to a trusted adult
"I'm not sleeping and it's messing with everything."
"Can we figure out a schedule that actually works for me?"
Tell the school nurse or counselor if you're falling asleep in class.
If it feels like too much
You can call or text 988 any time, day or night. It's free, and you can talk to a real person who won't judge you.
Call or text 988