Sleep and Deep Relaxation



Do You Need More Sleep?

  • Ask yourself-
  • Do you normally sleep well?
  • What time do you go to bed?
  • Is your room a peaceful place?
  • Do you have any technology in your room?
  • Do you dream a lot?
  • When you wake up do you feel tired or refreshed?

How Much Sleep do you Need?

  • Infants 14-15 hours
  • Toddlers 12-14 hours
  • Preschoolers 11-13 hours
  • School age 10-11 hours
  • Teens 9-10 hours

Are you Sleep Deprived?

Two students sitting at desks in a classroom


Sleep deprivation can mimic ADHD

Symptoms are similar

  • Memory problems
  • Mood changes
  • Focus problems
  • Restlessness
  • Poor performance

adhd (1)

Set up a Bed Time Routine

  • Hot herbal tea or warm milk
  • Read or listen to books on tape
  • Crossword puzzle, Sudoku or knitting
  • Relaxing music
  • Comfortable sleep wear
  • Use the bathroom

Try Relaxation Techniques

  • Breathing
  • Meditation
  • Visualization
  • Journaling
    • Writing down things you can’t get out of your head.
    • Make a list of things you are worried about or need to do that might keep you up at night.


Get into a good bedtime routine, trying to go to bed at the same time every night, staying in your bed and don’t worry if you don’t always get a good night’s sleep because it takes practice. Over time your sleep will improve if you make changes and before long you will be waking up looking forward to the day ahead.

As you get ready to try this meditation make sure you are ready to settle down for the night, knowing that you are going to get a good night’s sleep.

Some teenagers also like to use this meditation as a relaxation exercise. Find what works for you.