Why is sleep important?
Sleep is very important for keeping your body physically well and repairing itself, managing stress, learning new things and concentration.
It is normal that teenagers fall asleep and wake up later. This is because of a delay in when the hormone that makes us sleepy (melatonin) is released from our brains to our bodies.
Sleep and pain can affect each other. Pain or worrying thoughts can keep you awake during the night. On the flipside, poor sleep can make pain and fatigue worse. Waking during the night is a normal part of the sleep cycle. However, if you have pain you might wake for longer and /or more often.
Top Tips for sleep
Your bedroom
- Reduce noise - e.g. turn off your radio, use earplugs
- Use dim lamps, not bright lights around the house in the evening
Think about:
- Room temperature – do you sleep better in a hot or cold room/bed?
- Is your bed comfortable for you?
- Where do you sit to do your homework – is it comfortable?
Routine
- Go to bed and wake up around the same time every day – even at weekends (within an hour)
- Have a warm bath or shower before bed
- Undertake quiet activities like reading
- Use relaxation techniques such as calm music & relaxation app
- If you are still lying awake after 20 minutes move to another room and do a quiet activity until you feel sleepy again
- If you find that you are going to bed later than you’d like, set small targets bringing your bed time forward gradually e.g. by 15 minutes for one week then by 30 minutes the next etc.
Try to avoid
- Naps; try a relaxing activity instead such as reading a magazine/book
- Doing homework in bed
- Drinking lots before bed
- Caffeine after 4pm
- Use of technology 60 minutes before bed e.g. games consoles, iPads, phones, tablets, laptops, TV’s
- Phoning or messaging friends before bed
- Exercising just before bed
- Listening to lively music in bed
- Watching the clock— turn your clock away
- Try to switch your phone off
Contacts
Direct tel: 07966 770 646
Switchboard: 020 3456 7890
University College London Hospital, Adolescent Rheumatology Clinic, Rheumatology Department, 3rd Floor Central, 250 Euston Road, London NW1 2PQ
Email: uclh.
Website: www.
Where can I get more information?
http://www.uclh.nhs.uk/OurServices/ServiceA-Z/CYPS/ADRHEUM/Pages/Home.aspx
“An electric heat blanket can be a life saver for the cold winter months.”
Jeremy, diagnosed with JIA aged 9 years
“I have some free breathing apps downloaded for when I struggle to sleep. These help me to manage my pain and also to fall asleep at night.”
Katherine, diagnosed with JIA aged 6 years
“I find having a bath before going to bed helps and using a lavender spray on my pillow helps me sleep.”
Steph, diagnosed with JIA aged 5 years
Services
Page last updated: 18 December 2024
Review due: 30 November 2027