Identify bedtime and wake-up times and always get the same time at the same time. Even on weekends. Thus, when the time of bed is approaching, the body will already prepare itself to sleep. Believe me, you will feel less tired, more vigorous and energetic.
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If you're doing sports, don't make bedtime. Don't quit your homework. Watch television close to bed, cut the relationship with all screens a certain time before bedtime. Or the hormones you secrete don't make you sleep.
Mute your cell phone, keep it in your room if possible. You can take a shower or read a book before going to bed.
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Yeah, well, maybe your friends won't do any of this. You're right, you have to get up early for school and you don't want to go to bed at 23.00 at the latest. You're right, maybe we're more worried than we are, even though we're adults. These are the things that could lose your sleep.
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