🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 77 (from laksa042)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa077.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://kidshealth.org/en/kids/cant-sleep.html\')), getAhrefsUnparsedNoserviceFromURL(\'https://kidshealth.org/en/kids/cant-sleep.html\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/kidshealth.org\/en\/kids\/cant-sleep.html","crawl_time":1776331082,"first_indexed_time":1489059786,"http_code":200,"src_unparsed":"org,kidshealth!\/en\/kids\/cant-sleep.html s443","src_root_hash":"11780170919675751477","history_drop_reason":null,"meta_title":"What to Do if You Can't Sleep (for Kids) | Nemours KidsHealth","meta_descriptions":["Are you having trouble sleeping? Find out how to get your ZZZZZs."],"attrs_boilerpipe_text":"Sometimes going to sleep can seem boring. There's so much more you want to do. But if you've ever had too little sleep, you know that you don't feel very well when you're not rested.\nSome kids have trouble falling to sleep (sometimes called\ninsomnia\n). Let's talk about what to do if that happens to you.\nBedtime Fears\nFor kids, feeling scared or worried at bedtime is one of the main reasons for having trouble falling asleep. A kid might be afraid of the dark or might not like being alone. A kid who has a good imagination might hear noises at night and fear the worst — when it's just the family cat walking down the hall.\nAs you get older, these fears usually fade. Until they do, set up your room so that it makes you feel relaxed and safe. Look around your room from your bed. Are there things you can see from bed that make you feel good? If not, add some. Display some family photos or other pictures that make you happy.\nNightmares\nHave you been having any\nnightmares\nlately? Sometimes it's hard to fall asleep when you're afraid of having a scary dream. If the fear of nightmares keeps you awake, try talking to your mom or dad or other trusted adult. Sometimes talking about the nightmares (and even drawing a picture of them) can help you stop having them.\nWatching scary or violent TV shows or movies or reading scary books before bedtime can give you bad dreams. Instead of doing those kinds of things, think good thoughts before bed. Imagine a favorite place or activity or think of all the people who care about you. Reading a peaceful book before bed (your parent can read to you or you can read to yourself) or playing soothing music can help you have sweet dreams.\nWorry and Stress\nIt can be harder to sleep when you're worried about things. It's easy to feel stressed when you have tests at school, after-school activities, sports, and chores around the house.\nIf you're starting to feel overwhelmed — like it's all just too much — speak up. Your mom or dad can help you put some balance in your schedule. It may mean cutting out some activities so you have more free time.\nBig Changes\nA major change in your life or daily routine can easily cause sleep problems. Changes like divorce,\ndeath\n, illness, or moving to a new town can make it hard to sleep through the night. During a tough time, it helps if you feel safe. Try bringing a comforting object to bed with you, like a favorite blanket or stuffed animal.\nIt might take a while to feel better, so talk with a parent or another adult you trust about what's bothering you. Even if the problem can't be solved, just talking it out can help you sleep easier.\nFeeling Uncomfortable\nIf you feel too hot, too cold, hungry, or crowded, you won't get to sleep like you should. Prevent this by creating sleep-friendly bedtime space:\nMake sure your bed is ready for sleep and relaxing — not so jammed with toys and stuffed animals that there's no room for you.\nTurn on a fan if you're warm or pull on some socks if you're cold.\nHave a regular, calming routine before bedtime, like taking a warm bath or reading.\nGetting Help When You Can’t Sleep\nMost of the time, talking with your parents or caregiver is all you need to do to handle a sleep problem. They can help you make a relaxing bedtime routine.\nBut if you are having a tough time getting enough sleep, you might need extra help. That could mean talking to a counselor or psychologist about stress or sadness you might be feeling.\nSome kids might have to see a doctor who specializes in sleep problems. Some hospitals have sleep labs, where patients come in overnight to be checked while sleeping to see what might be wrong.\nSleep Tips\nAbout an hour before bedtime, put away homework and turn off the TV, computers, and other devices, including cellphones. Have a relaxing bedtime routine, like taking a warm bath or shower, reading, or listening to music.\nThese other tips can help you get a good night’s sleep:\nWrite in a journal before you go to bed.\nThis can help clear your mind so you won't have all those thoughts crowding your brain when you're trying to sleep.\nSleep in a dark, comfortable room.\nLight tells your body that it's time to be awake, so you want it to be dark at night. But if you are really afraid of the dark, it's OK to turn on a dim night-light. People sleep best when the bedroom is a little cool, but not too cold.\nDon't sleep with a pet.\nThis can be a tough habit to break, but your lovable dog or cat could be keeping you awake. As your pet cozies up to you or makes noise, it could wake you from a peaceful sleep. Try sleeping without your pet for a couple nights to see if you sleep better that way.\nAvoid caffeine found in drinks like coffee, soda, energy drinks, or iced tea.\nCaffeine is a stimulant and will keep you awake.\nGet exercise every day\n. Regular exercise can help you sleep, but exercising too close to bedtime will  keep you awake. Find time to exercise earlier in the day. .\nOnce you're lying in bed, try a peaceful mind exercise.\nFor instance, count backward from 100 with your eyes closed. By the time you get to 10 (yawn) we hope you'll feel very sleepy. And by 5, we hope you'll feel yourself drifting off ... 3, 2, 1, ZZZZZZZZZZZZZZZZ.","attrs_markdown":"[\\[Skip to Content\\]](https:\/\/kidshealth.org\/en\/kids\/cant-sleep.html#thelou)\n\nFind care at   [Nemours Children's Health](https:\/\/www.nemours.org\/?external_id=RE2350835010600)  [Doctors](https:\/\/www.nemours.org\/find-a-doctor.html?external_id=RE2350835010600)  [Locations](https:\/\/www.nemours.org\/locations.html?external_id=RE2350835010600)\n\n[![Nemours KidsHealth](https:\/\/kidshealth.org\/content\/dam\/kh-reskin\/nemours-kidshealth-logo.svg)](https:\/\/kidshealth.org\/)\n\n- For Parents\n- For Kids\n- For Teens\n- For Educators\n\nSearch\n\nMenu\n\n[![Nemours KidsHealth](https:\/\/kidshealth.org\/content\/dam\/kh-reskin\/nemours-kidshealth-logo.svg)](https:\/\/kidshealth.org\/)\n\nClose Menu\n\n- For Parents\n- For Kids\n- For Teens\n- For Educators\n\nBack\n\nFeatured Topics\n\nFor Parents\n\n- [Sitio para padres](https:\/\/kidshealth.org\/es\/parents\/)\n- [Parents Home](https:\/\/kidshealth.org\/en\/parents\/)\n- [General Health](https:\/\/kidshealth.org\/en\/parents\/general\/)\n- [Growth & Development](https:\/\/kidshealth.org\/en\/parents\/growth\/)\n- [Infections](https:\/\/kidshealth.org\/en\/parents\/infections\/)\n- [Diseases & Conditions](https:\/\/kidshealth.org\/en\/parents\/medical\/)\n- [Pregnancy & Baby](https:\/\/kidshealth.org\/en\/parents\/pregnancy-newborn\/)\n- [Nutrition & Fitness](https:\/\/kidshealth.org\/en\/parents\/nutrition-center\/)\n- [Emotions & Behavior](https:\/\/kidshealth.org\/en\/parents\/emotions\/)\n- [School & Family Life](https:\/\/kidshealth.org\/en\/parents\/positive\/)\n- [First Aid & Safety](https:\/\/kidshealth.org\/en\/parents\/firstaid-safe\/)\n- [Doctors & Hospitals](https:\/\/kidshealth.org\/en\/parents\/system\/)\n- [Videos](https:\/\/kidshealth.org\/en\/parents\/videos\/)\n- [Expert Answers (Q\\&A)](https:\/\/kidshealth.org\/en\/parents\/question\/)\n- [All Categories](https:\/\/kidshealth.org\/en\/parents\/all-categories.html)\n- [All Wellness Centers](https:\/\/kidshealth.org\/en\/parents\/centers\/center.html)\n\n[![](https:\/\/kidshealth.org\/content\/dam\/kh-reskin\/menu-promo-kid-30th.png) Nemours KidsHealth® Is Celebrating! We've been providing trusted health information for 30 years. Learn More](https:\/\/kidshealth.org\/en\/parents\/celebrating-30-years.html)\n\n- [Parents Home](https:\/\/kidshealth.org\/en\/parents\/)\n- [Sitio para padres](https:\/\/kidshealth.org\/es\/parents\/)\n- [All Categories](https:\/\/kidshealth.org\/en\/parents\/all-categories.html)\n- [All Wellness Centers](https:\/\/kidshealth.org\/en\/parents\/centers\/center.html)\n\nBack\n\nFeatured Topics\n\nFor Kids\n\n- [Sitio para niños](https:\/\/kidshealth.org\/es\/kids\/)\n- [Kids Home](https:\/\/kidshealth.org\/en\/kids\/)\n- [How the Body Works](https:\/\/kidshealth.org\/en\/kids\/center\/htbw-main-page.html)\n- [Puberty & Growing Up](https:\/\/kidshealth.org\/en\/kids\/grow\/)\n- [Staying Healthy](https:\/\/kidshealth.org\/en\/kids\/stay-healthy\/)\n- [Staying Safe](https:\/\/kidshealth.org\/en\/kids\/watch\/)\n- [Dictionary](https:\/\/kidshealth.org\/en\/kids\/word\/)\n- [Health Problems](https:\/\/kidshealth.org\/en\/kids\/health-problems\/)\n- [Illnesses & Injuries](https:\/\/kidshealth.org\/en\/kids\/ill-injure\/)\n- [Relax & Unwind](https:\/\/kidshealth.org\/en\/kids\/center\/relax-center.html)\n- [People, Places & Things That Help](https:\/\/kidshealth.org\/en\/kids\/feel-better\/)\n- [Feelings](https:\/\/kidshealth.org\/en\/kids\/feeling\/)\n- [Expert Answers (Q\\&A)](https:\/\/kidshealth.org\/en\/kids\/talk\/)\n- [Videos](https:\/\/kidshealth.org\/en\/kids\/videos\/)\n- [All Categories](https:\/\/kidshealth.org\/en\/kids\/all-categories.html)\n- [All Wellness Centers](https:\/\/kidshealth.org\/en\/kids\/centers\/center.html)\n\n[![](https:\/\/kidshealth.org\/content\/dam\/kh-reskin\/menu-promo-kid-30th.png) Nemours KidsHealth® Is Celebrating! We've been providing trusted health information for 30 years. Learn More](https:\/\/kidshealth.org\/en\/parents\/celebrating-30-years.html)\n\n- [Kids Home](https:\/\/kidshealth.org\/en\/kids\/)\n- [Sitio para niños](https:\/\/kidshealth.org\/es\/kids\/)\n- [All Categories](https:\/\/kidshealth.org\/en\/kids\/all-categories.html)\n- [All Wellness Centers](https:\/\/kidshealth.org\/en\/kids\/centers\/center.html)\n\nBack\n\nFeatured Topics\n\nFor Teens\n\n- [Sitio para adolescentes](https:\/\/kidshealth.org\/es\/teens\/)\n- [Teens Home](https:\/\/kidshealth.org\/en\/teens\/)\n- [Body](https:\/\/kidshealth.org\/en\/teens\/your-body\/)\n- [Mind](https:\/\/kidshealth.org\/en\/teens\/your-mind\/)\n- [Sexual Health](https:\/\/kidshealth.org\/en\/teens\/sexual-health\/)\n- [Food & Fitness](https:\/\/kidshealth.org\/en\/teens\/food-fitness\/)\n- [Diseases & Conditions](https:\/\/kidshealth.org\/en\/teens\/diseases-conditions\/)\n- [Infections](https:\/\/kidshealth.org\/en\/teens\/infections\/)\n- [Drugs & Alcohol](https:\/\/kidshealth.org\/en\/teens\/drug-alcohol\/)\n- [School & Jobs](https:\/\/kidshealth.org\/en\/teens\/school-jobs\/)\n- [Sports](https:\/\/kidshealth.org\/en\/teens\/sports-center\/)\n- [Expert Answers (Q\\&A)](https:\/\/kidshealth.org\/en\/teens\/expert\/)\n- [Staying Safe](https:\/\/kidshealth.org\/en\/teens\/safety\/)\n- [Videos](https:\/\/kidshealth.org\/en\/teens\/videos\/)\n- [All Categories](https:\/\/kidshealth.org\/en\/teens\/all-categories.html)\n- [All Wellness Centers](https:\/\/kidshealth.org\/en\/teens\/centers\/center.html)\n\n[![](https:\/\/kidshealth.org\/content\/dam\/kh-reskin\/menu-promo-kid-30th.png) Nemours KidsHealth® Is Celebrating! We've been providing trusted health information for 30 years. Learn More](https:\/\/kidshealth.org\/en\/parents\/celebrating-30-years.html)\n\n- [Teens Home](https:\/\/kidshealth.org\/en\/teens\/)\n- [Sitio para adolescentes](https:\/\/kidshealth.org\/es\/teens\/)\n- [All Categories](https:\/\/kidshealth.org\/en\/teens\/all-categories.html)\n- [All Wellness Centers](https:\/\/kidshealth.org\/en\/teens\/centers\/center.html)\n\n- [KidsHealth](https:\/\/kidshealth.org\/)\n- [Kids](https:\/\/kidshealth.org\/en\/kids\/)\n- What to Do if You Can't Sleep\n# What to Do if You Can't Sleep\nen español: [¿Qué puedo hacer si no consigo dormir?](https:\/\/kidshealth.org\/es\/kids\/cant-sleep.html)\n\nMedically reviewed by: [Mary L. Gavin, MDThis link opens in a new tab](https:\/\/www.nemours.org\/about\/kidshealth-medical-editors.html)\n\n- [Listen](https:\/\/app-na.readspeaker.com\/cgi-bin\/rsent?customerid=5202&lang=en_us&readid=khcontent_article&url=kidshealth.org\/en\/kids\/cant-sleep.html \"Listen to this page using ReadSpeaker\")\n  \n  Play\n  \n  Stop\n  \n  Volume\n  \n  [mp3](https:\/\/app-na.readspeaker.com\/cgi-bin\/rsent?customerid=5202&lang=en_us&readid=khcontent_article&url=kidshealth.org\/en\/kids\/cant-sleep.html&audiofilename=KidsHealth_&save=1 \"mp3\")\n  \n  Settings\n  \n  Close Player\n- Larger text size\n  \n  Large text size\n  \n  Regular text size\n- [Print]()\n\nSometimes going to sleep can seem boring. There's so much more you want to do. But if you've ever had too little sleep, you know that you don't feel very well when you're not rested.\n\nSome kids have trouble falling to sleep (sometimes called **insomnia**). Let's talk about what to do if that happens to you.\n\n### Bedtime Fears\nFor kids, feeling scared or worried at bedtime is one of the main reasons for having trouble falling asleep. A kid might be afraid of the dark or might not like being alone. A kid who has a good imagination might hear noises at night and fear the worst — when it's just the family cat walking down the hall.\n\nAs you get older, these fears usually fade. Until they do, set up your room so that it makes you feel relaxed and safe. Look around your room from your bed. Are there things you can see from bed that make you feel good? If not, add some. Display some family photos or other pictures that make you happy.\n\n### Nightmares\nHave you been having any [nightmares](https:\/\/kidshealth.org\/en\/kids\/nightmares.html) lately? Sometimes it's hard to fall asleep when you're afraid of having a scary dream. If the fear of nightmares keeps you awake, try talking to your mom or dad or other trusted adult. Sometimes talking about the nightmares (and even drawing a picture of them) can help you stop having them.\n\nWatching scary or violent TV shows or movies or reading scary books before bedtime can give you bad dreams. Instead of doing those kinds of things, think good thoughts before bed. Imagine a favorite place or activity or think of all the people who care about you. Reading a peaceful book before bed (your parent can read to you or you can read to yourself) or playing soothing music can help you have sweet dreams.\n\n### Worry and Stress\nIt can be harder to sleep when you're worried about things. It's easy to feel stressed when you have tests at school, after-school activities, sports, and chores around the house.\n\nIf you're starting to feel overwhelmed — like it's all just too much — speak up. Your mom or dad can help you put some balance in your schedule. It may mean cutting out some activities so you have more free time.\n\n### Big Changes\nA major change in your life or daily routine can easily cause sleep problems. Changes like divorce, [death](https:\/\/kidshealth.org\/en\/kids\/somedie.html), illness, or moving to a new town can make it hard to sleep through the night. During a tough time, it helps if you feel safe. Try bringing a comforting object to bed with you, like a favorite blanket or stuffed animal.\n\nIt might take a while to feel better, so talk with a parent or another adult you trust about what's bothering you. Even if the problem can't be solved, just talking it out can help you sleep easier.\n\n### Feeling Uncomfortable\nIf you feel too hot, too cold, hungry, or crowded, you won't get to sleep like you should. Prevent this by creating sleep-friendly bedtime space:\n\n- Make sure your bed is ready for sleep and relaxing — not so jammed with toys and stuffed animals that there's no room for you.\n- Turn on a fan if you're warm or pull on some socks if you're cold.\n- Have a regular, calming routine before bedtime, like taking a warm bath or reading.\n### Getting Help When You Can’t Sleep\nMost of the time, talking with your parents or caregiver is all you need to do to handle a sleep problem. They can help you make a relaxing bedtime routine.\n\nBut if you are having a tough time getting enough sleep, you might need extra help. That could mean talking to a counselor or psychologist about stress or sadness you might be feeling.\n\nSome kids might have to see a doctor who specializes in sleep problems. Some hospitals have sleep labs, where patients come in overnight to be checked while sleeping to see what might be wrong.\n\n### Sleep Tips\nAbout an hour before bedtime, put away homework and turn off the TV, computers, and other devices, including cellphones. Have a relaxing bedtime routine, like taking a warm bath or shower, reading, or listening to music.\n\nThese other tips can help you get a good night’s sleep:\n\n- **Write in a journal before you go to bed.** This can help clear your mind so you won't have all those thoughts crowding your brain when you're trying to sleep.\n- **Sleep in a dark, comfortable room.** Light tells your body that it's time to be awake, so you want it to be dark at night. But if you are really afraid of the dark, it's OK to turn on a dim night-light. People sleep best when the bedroom is a little cool, but not too cold.\n- **Don't sleep with a pet.** This can be a tough habit to break, but your lovable dog or cat could be keeping you awake. As your pet cozies up to you or makes noise, it could wake you from a peaceful sleep. Try sleeping without your pet for a couple nights to see if you sleep better that way.\n- **Avoid caffeine found in drinks like coffee, soda, energy drinks, or iced tea.** Caffeine is a stimulant and will keep you awake.\n- **Get exercise every day**. Regular exercise can help you sleep, but exercising too close to bedtime will keep you awake. Find time to exercise earlier in the day. .\n- **Once you're lying in bed, try a peaceful mind exercise.** For instance, count backward from 100 with your eyes closed. By the time you get to 10 (yawn) we hope you'll feel very sleepy. And by 5, we hope you'll feel yourself drifting off ... 3, 2, 1, ZZZZZZZZZZZZZZZZ.\n\n**Medically reviewed by:** [Mary L. Gavin, MDThis link opens in a new tab](https:\/\/www.nemours.org\/about\/kidshealth-medical-editors.html)\n\nDate reviewed: June 2020\n\n## More on this topic for:\n- Kids\n\n## More on this topic For Kids\n- [What Sleep Is and Why All Kids Need It](https:\/\/kidshealth.org\/en\/kids\/not-tired.html)\n- [Talking About Your Feelings](https:\/\/kidshealth.org\/en\/kids\/talk-feelings.html)\n- [Why Do I Need to Sleep?](https:\/\/kidshealth.org\/en\/kids\/sleep.html)\n- [Why Do I Yawn?](https:\/\/kidshealth.org\/en\/kids\/yawn.html)\n\nView more\n\n## RELATED CATEGORY\n- [Being Good to My Body](https:\/\/kidshealth.org\/en\/kids\/stay-healthy\/body.html)\n\n\/content\/kidshealth\/misc\/medicalcodes\/kids\/articles\/cant-sleep\n\n##### Who We Are\n- [About Us](https:\/\/kidshealth.org\/en\/parents\/about.html)\n\n##### Working With Us\n- [Partners](https:\/\/kidshealth.org\/en\/parents\/partners.html)\n- [Editorial Policy](https:\/\/kidshealth.org\/en\/parents\/editorial-policy.html)\n- [Permissions Guidelines](https:\/\/kidshealth.org\/en\/parents\/permissions-guidelines.html)\n- [Media Requests This link opens in a new tab](https:\/\/nemours.mediaroom.com\/journalist-resources)\n- [Contact Us](https:\/\/kidshealth.org\/en\/kids\/general-information\/contact-us)\n\n##### Legal & Privacy\n- [Privacy Policy & Terms of Use](https:\/\/kidshealth.org\/en\/parents\/policy.html)\n- [Notice of Nondiscrimination](https:\/\/kidshealth.org\/en\/parents\/nondiscrimination.html)\n\n##### All Categories\n- [For Parents](https:\/\/kidshealth.org\/en\/parents\/all-categories.html)\n- [For Kids](https:\/\/kidshealth.org\/en\/kids\/all-categories.html)\n- [For Teens](https:\/\/kidshealth.org\/en\/teens\/all-categories.html)\n##### Wellness Centers\n- [For Parents](https:\/\/kidshealth.org\/en\/parents\/centers\/center.html)\n- [For Kids](https:\/\/kidshealth.org\/en\/kids\/centers\/center.html)\n- [For Teens](https:\/\/kidshealth.org\/en\/teens\/centers\/center.html)\n\n- [![Nemours KidsHealth on Facebook](https:\/\/kidshealth.org\/content\/dam\/kh-reskin\/iconFacebookWhite.svg)](https:\/\/www.facebook.com\/nemourskidshealth\/)\n- [![Nemours KidsHealth on X](https:\/\/kidshealth.org\/content\/dam\/kh-reskin\/iconTwitterWhite.svg)](https:\/\/x.com\/nemours)\n- [![Nemours KidsHealth on YouTube](https:\/\/kidshealth.org\/content\/dam\/kh-reskin\/iconYoutubeWhite.svg)](https:\/\/www.youtube.com\/@NemoursKidsHealth)\n\n[![Nemours Children's Health](https:\/\/kidshealth.org\/content\/dam\/kidshealth\/logo-nemours_KidsHealth.svg)](https:\/\/www.nemours.org\/?external_id=RE2350803010600)\n\nNote: All information on Nemours KidsHealth® is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor. © 1995-2026. The Nemours Foundation. Nemours Children's Health®, Nemours KidsHealth®, KidsHealth®, and Well Beyond Medicine® are registered trademarks of The Nemours Foundation. All rights reserved. Images sourced by The Nemours Foundation and Getty Images.","attrs_readable_markdown":"Sometimes going to sleep can seem boring. There's so much more you want to do. But if you've ever had too little sleep, you know that you don't feel very well when you're not rested.\n\nSome kids have trouble falling to sleep (sometimes called **insomnia**). Let's talk about what to do if that happens to you.\n\n### Bedtime Fears\nFor kids, feeling scared or worried at bedtime is one of the main reasons for having trouble falling asleep. A kid might be afraid of the dark or might not like being alone. A kid who has a good imagination might hear noises at night and fear the worst — when it's just the family cat walking down the hall.\n\nAs you get older, these fears usually fade. Until they do, set up your room so that it makes you feel relaxed and safe. Look around your room from your bed. Are there things you can see from bed that make you feel good? If not, add some. Display some family photos or other pictures that make you happy.\n\n### Nightmares\nHave you been having any [nightmares](https:\/\/kidshealth.org\/en\/kids\/nightmares.html) lately? Sometimes it's hard to fall asleep when you're afraid of having a scary dream. If the fear of nightmares keeps you awake, try talking to your mom or dad or other trusted adult. Sometimes talking about the nightmares (and even drawing a picture of them) can help you stop having them.\n\nWatching scary or violent TV shows or movies or reading scary books before bedtime can give you bad dreams. Instead of doing those kinds of things, think good thoughts before bed. Imagine a favorite place or activity or think of all the people who care about you. Reading a peaceful book before bed (your parent can read to you or you can read to yourself) or playing soothing music can help you have sweet dreams.\n\n### Worry and Stress\nIt can be harder to sleep when you're worried about things. It's easy to feel stressed when you have tests at school, after-school activities, sports, and chores around the house.\n\nIf you're starting to feel overwhelmed — like it's all just too much — speak up. Your mom or dad can help you put some balance in your schedule. It may mean cutting out some activities so you have more free time.\n\n### Big Changes\nA major change in your life or daily routine can easily cause sleep problems. Changes like divorce, [death](https:\/\/kidshealth.org\/en\/kids\/somedie.html), illness, or moving to a new town can make it hard to sleep through the night. During a tough time, it helps if you feel safe. Try bringing a comforting object to bed with you, like a favorite blanket or stuffed animal.\n\nIt might take a while to feel better, so talk with a parent or another adult you trust about what's bothering you. Even if the problem can't be solved, just talking it out can help you sleep easier.\n\n### Feeling Uncomfortable\nIf you feel too hot, too cold, hungry, or crowded, you won't get to sleep like you should. Prevent this by creating sleep-friendly bedtime space:\n\n- Make sure your bed is ready for sleep and relaxing — not so jammed with toys and stuffed animals that there's no room for you.\n- Turn on a fan if you're warm or pull on some socks if you're cold.\n- Have a regular, calming routine before bedtime, like taking a warm bath or reading.\n### Getting Help When You Can’t Sleep\nMost of the time, talking with your parents or caregiver is all you need to do to handle a sleep problem. They can help you make a relaxing bedtime routine.\n\nBut if you are having a tough time getting enough sleep, you might need extra help. That could mean talking to a counselor or psychologist about stress or sadness you might be feeling.\n\nSome kids might have to see a doctor who specializes in sleep problems. Some hospitals have sleep labs, where patients come in overnight to be checked while sleeping to see what might be wrong.\n\n### Sleep Tips\nAbout an hour before bedtime, put away homework and turn off the TV, computers, and other devices, including cellphones. Have a relaxing bedtime routine, like taking a warm bath or shower, reading, or listening to music.\n\nThese other tips can help you get a good night’s sleep:\n\n- **Write in a journal before you go to bed.** This can help clear your mind so you won't have all those thoughts crowding your brain when you're trying to sleep.\n- **Sleep in a dark, comfortable room.** Light tells your body that it's time to be awake, so you want it to be dark at night. But if you are really afraid of the dark, it's OK to turn on a dim night-light. People sleep best when the bedroom is a little cool, but not too cold.\n- **Don't sleep with a pet.** This can be a tough habit to break, but your lovable dog or cat could be keeping you awake. As your pet cozies up to you or makes noise, it could wake you from a peaceful sleep. Try sleeping without your pet for a couple nights to see if you sleep better that way.\n- **Avoid caffeine found in drinks like coffee, soda, energy drinks, or iced tea.** Caffeine is a stimulant and will keep you awake.\n- **Get exercise every day**. Regular exercise can help you sleep, but exercising too close to bedtime will keep you awake. Find time to exercise earlier in the day. .\n- **Once you're lying in bed, try a peaceful mind exercise.** For instance, count backward from 100 with your eyes closed. By the time you get to 10 (yawn) we hope you'll feel very sleepy. And by 5, we hope you'll feel yourself drifting off ... 3, 2, 1, ZZZZZZZZZZZZZZZZ.","meta_canonical":null}

3. Robots.txt Check

Query:

Response:

4. Spam/Ban Check

Query:

Response:

5. Seen Status Check

ℹ️ Skipped - page is already crawled

📄

INDEXABLE

✅

CRAWLED

2 days ago

🤖

ROBOTS ALLOWED

Page Info Filters

Filter	Status	Condition	Details
HTTP status	PASS	`download_http_code = 200`	HTTP 200
Age cutoff	PASS	`download_stamp > now() - 6 MONTH`	0.1 months ago
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URL	https://kidshealth.org/en/kids/cant-sleep.html
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Meta Title	What to Do if You Can't Sleep (for Kids) \| Nemours KidsHealth
Meta Description	Are you having trouble sleeping? Find out how to get your ZZZZZs.
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Boilerpipe Text	Sometimes going to sleep can seem boring. There's so much more you want to do. But if you've ever had too little sleep, you know that you don't feel very well when you're not rested. Some kids have trouble falling to sleep (sometimes called insomnia ). Let's talk about what to do if that happens to you. Bedtime Fears For kids, feeling scared or worried at bedtime is one of the main reasons for having trouble falling asleep. A kid might be afraid of the dark or might not like being alone. A kid who has a good imagination might hear noises at night and fear the worst — when it's just the family cat walking down the hall. As you get older, these fears usually fade. Until they do, set up your room so that it makes you feel relaxed and safe. Look around your room from your bed. Are there things you can see from bed that make you feel good? If not, add some. Display some family photos or other pictures that make you happy. Nightmares Have you been having any nightmares lately? Sometimes it's hard to fall asleep when you're afraid of having a scary dream. If the fear of nightmares keeps you awake, try talking to your mom or dad or other trusted adult. Sometimes talking about the nightmares (and even drawing a picture of them) can help you stop having them. Watching scary or violent TV shows or movies or reading scary books before bedtime can give you bad dreams. Instead of doing those kinds of things, think good thoughts before bed. Imagine a favorite place or activity or think of all the people who care about you. Reading a peaceful book before bed (your parent can read to you or you can read to yourself) or playing soothing music can help you have sweet dreams. Worry and Stress It can be harder to sleep when you're worried about things. It's easy to feel stressed when you have tests at school, after-school activities, sports, and chores around the house. If you're starting to feel overwhelmed — like it's all just too much — speak up. Your mom or dad can help you put some balance in your schedule. It may mean cutting out some activities so you have more free time. Big Changes A major change in your life or daily routine can easily cause sleep problems. Changes like divorce, death , illness, or moving to a new town can make it hard to sleep through the night. During a tough time, it helps if you feel safe. Try bringing a comforting object to bed with you, like a favorite blanket or stuffed animal. It might take a while to feel better, so talk with a parent or another adult you trust about what's bothering you. Even if the problem can't be solved, just talking it out can help you sleep easier. Feeling Uncomfortable If you feel too hot, too cold, hungry, or crowded, you won't get to sleep like you should. Prevent this by creating sleep-friendly bedtime space: Make sure your bed is ready for sleep and relaxing — not so jammed with toys and stuffed animals that there's no room for you. Turn on a fan if you're warm or pull on some socks if you're cold. Have a regular, calming routine before bedtime, like taking a warm bath or reading. Getting Help When You Can’t Sleep Most of the time, talking with your parents or caregiver is all you need to do to handle a sleep problem. They can help you make a relaxing bedtime routine. But if you are having a tough time getting enough sleep, you might need extra help. That could mean talking to a counselor or psychologist about stress or sadness you might be feeling. Some kids might have to see a doctor who specializes in sleep problems. Some hospitals have sleep labs, where patients come in overnight to be checked while sleeping to see what might be wrong. Sleep Tips About an hour before bedtime, put away homework and turn off the TV, computers, and other devices, including cellphones. Have a relaxing bedtime routine, like taking a warm bath or shower, reading, or listening to music. These other tips can help you get a good night’s sleep: Write in a journal before you go to bed. This can help clear your mind so you won't have all those thoughts crowding your brain when you're trying to sleep. Sleep in a dark, comfortable room. Light tells your body that it's time to be awake, so you want it to be dark at night. But if you are really afraid of the dark, it's OK to turn on a dim night-light. People sleep best when the bedroom is a little cool, but not too cold. Don't sleep with a pet. This can be a tough habit to break, but your lovable dog or cat could be keeping you awake. As your pet cozies up to you or makes noise, it could wake you from a peaceful sleep. Try sleeping without your pet for a couple nights to see if you sleep better that way. Avoid caffeine found in drinks like coffee, soda, energy drinks, or iced tea. Caffeine is a stimulant and will keep you awake. Get exercise every day . Regular exercise can help you sleep, but exercising too close to bedtime will keep you awake. Find time to exercise earlier in the day. . Once you're lying in bed, try a peaceful mind exercise. For instance, count backward from 100 with your eyes closed. By the time you get to 10 (yawn) we hope you'll feel very sleepy. And by 5, we hope you'll feel yourself drifting off ... 3, 2, 1, ZZZZZZZZZZZZZZZZ.
Markdown	[\[Skip to Content\]](https://kidshealth.org/en/kids/cant-sleep.html#thelou) Find care at [Nemours Children's Health](https://www.nemours.org/?external_id=RE2350835010600) [Doctors](https://www.nemours.org/find-a-doctor.html?external_id=RE2350835010600) [Locations](https://www.nemours.org/locations.html?external_id=RE2350835010600) [![Nemours KidsHealth](https://kidshealth.org/content/dam/kh-reskin/nemours-kidshealth-logo.svg)](https://kidshealth.org/) - For Parents - For Kids - For Teens - For Educators Search Menu [![Nemours KidsHealth](https://kidshealth.org/content/dam/kh-reskin/nemours-kidshealth-logo.svg)](https://kidshealth.org/) Close Menu - For Parents - For Kids - For Teens - For Educators Back Featured Topics For Parents - [Sitio para padres](https://kidshealth.org/es/parents/) - [Parents Home](https://kidshealth.org/en/parents/) - [General Health](https://kidshealth.org/en/parents/general/) - [Growth & Development](https://kidshealth.org/en/parents/growth/) - [Infections](https://kidshealth.org/en/parents/infections/) - [Diseases & Conditions](https://kidshealth.org/en/parents/medical/) - [Pregnancy & Baby](https://kidshealth.org/en/parents/pregnancy-newborn/) - [Nutrition & Fitness](https://kidshealth.org/en/parents/nutrition-center/) - [Emotions & Behavior](https://kidshealth.org/en/parents/emotions/) - [School & Family Life](https://kidshealth.org/en/parents/positive/) - [First Aid & Safety](https://kidshealth.org/en/parents/firstaid-safe/) - [Doctors & Hospitals](https://kidshealth.org/en/parents/system/) - [Videos](https://kidshealth.org/en/parents/videos/) - [Expert Answers (Q\&A)](https://kidshealth.org/en/parents/question/) - [All Categories](https://kidshealth.org/en/parents/all-categories.html) - [All Wellness Centers](https://kidshealth.org/en/parents/centers/center.html) [![](https://kidshealth.org/content/dam/kh-reskin/menu-promo-kid-30th.png) Nemours KidsHealth® Is Celebrating! 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We've been providing trusted health information for 30 years. Learn More](https://kidshealth.org/en/parents/celebrating-30-years.html) - [Kids Home](https://kidshealth.org/en/kids/) - [Sitio para niños](https://kidshealth.org/es/kids/) - [All Categories](https://kidshealth.org/en/kids/all-categories.html) - [All Wellness Centers](https://kidshealth.org/en/kids/centers/center.html) Back Featured Topics For Teens - [Sitio para adolescentes](https://kidshealth.org/es/teens/) - [Teens Home](https://kidshealth.org/en/teens/) - [Body](https://kidshealth.org/en/teens/your-body/) - [Mind](https://kidshealth.org/en/teens/your-mind/) - [Sexual Health](https://kidshealth.org/en/teens/sexual-health/) - [Food & Fitness](https://kidshealth.org/en/teens/food-fitness/) - [Diseases & Conditions](https://kidshealth.org/en/teens/diseases-conditions/) - [Infections](https://kidshealth.org/en/teens/infections/) - [Drugs & Alcohol](https://kidshealth.org/en/teens/drug-alcohol/) - [School & Jobs](https://kidshealth.org/en/teens/school-jobs/) - [Sports](https://kidshealth.org/en/teens/sports-center/) - [Expert Answers (Q\&A)](https://kidshealth.org/en/teens/expert/) - [Staying Safe](https://kidshealth.org/en/teens/safety/) - [Videos](https://kidshealth.org/en/teens/videos/) - [All Categories](https://kidshealth.org/en/teens/all-categories.html) - [All Wellness Centers](https://kidshealth.org/en/teens/centers/center.html) [![](https://kidshealth.org/content/dam/kh-reskin/menu-promo-kid-30th.png) Nemours KidsHealth® Is Celebrating! We've been providing trusted health information for 30 years. Learn More](https://kidshealth.org/en/parents/celebrating-30-years.html) - [Teens Home](https://kidshealth.org/en/teens/) - [Sitio para adolescentes](https://kidshealth.org/es/teens/) - [All Categories](https://kidshealth.org/en/teens/all-categories.html) - [All Wellness Centers](https://kidshealth.org/en/teens/centers/center.html) - [KidsHealth](https://kidshealth.org/) - [Kids](https://kidshealth.org/en/kids/) - What to Do if You Can't Sleep # What to Do if You Can't Sleep en español: [¿Qué puedo hacer si no consigo dormir?](https://kidshealth.org/es/kids/cant-sleep.html) Medically reviewed by: [Mary L. Gavin, MDThis link opens in a new tab](https://www.nemours.org/about/kidshealth-medical-editors.html) - [Listen](https://app-na.readspeaker.com/cgi-bin/rsent?customerid=5202&lang=en_us&readid=khcontent_article&url=kidshealth.org/en/kids/cant-sleep.html "Listen to this page using ReadSpeaker") Play Stop Volume [mp3](https://app-na.readspeaker.com/cgi-bin/rsent?customerid=5202&lang=en_us&readid=khcontent_article&url=kidshealth.org/en/kids/cant-sleep.html&audiofilename=KidsHealth_&save=1 "mp3") Settings Close Player - Larger text size Large text size Regular text size - [Print]() Sometimes going to sleep can seem boring. There's so much more you want to do. But if you've ever had too little sleep, you know that you don't feel very well when you're not rested. Some kids have trouble falling to sleep (sometimes called insomnia). Let's talk about what to do if that happens to you. ### Bedtime Fears For kids, feeling scared or worried at bedtime is one of the main reasons for having trouble falling asleep. A kid might be afraid of the dark or might not like being alone. A kid who has a good imagination might hear noises at night and fear the worst — when it's just the family cat walking down the hall. As you get older, these fears usually fade. Until they do, set up your room so that it makes you feel relaxed and safe. Look around your room from your bed. Are there things you can see from bed that make you feel good? If not, add some. Display some family photos or other pictures that make you happy. ### Nightmares Have you been having any [nightmares](https://kidshealth.org/en/kids/nightmares.html) lately? Sometimes it's hard to fall asleep when you're afraid of having a scary dream. If the fear of nightmares keeps you awake, try talking to your mom or dad or other trusted adult. Sometimes talking about the nightmares (and even drawing a picture of them) can help you stop having them. Watching scary or violent TV shows or movies or reading scary books before bedtime can give you bad dreams. Instead of doing those kinds of things, think good thoughts before bed. Imagine a favorite place or activity or think of all the people who care about you. Reading a peaceful book before bed (your parent can read to you or you can read to yourself) or playing soothing music can help you have sweet dreams. ### Worry and Stress It can be harder to sleep when you're worried about things. It's easy to feel stressed when you have tests at school, after-school activities, sports, and chores around the house. If you're starting to feel overwhelmed — like it's all just too much — speak up. Your mom or dad can help you put some balance in your schedule. It may mean cutting out some activities so you have more free time. ### Big Changes A major change in your life or daily routine can easily cause sleep problems. Changes like divorce, [death](https://kidshealth.org/en/kids/somedie.html), illness, or moving to a new town can make it hard to sleep through the night. During a tough time, it helps if you feel safe. Try bringing a comforting object to bed with you, like a favorite blanket or stuffed animal. It might take a while to feel better, so talk with a parent or another adult you trust about what's bothering you. Even if the problem can't be solved, just talking it out can help you sleep easier. ### Feeling Uncomfortable If you feel too hot, too cold, hungry, or crowded, you won't get to sleep like you should. Prevent this by creating sleep-friendly bedtime space: - Make sure your bed is ready for sleep and relaxing — not so jammed with toys and stuffed animals that there's no room for you. - Turn on a fan if you're warm or pull on some socks if you're cold. - Have a regular, calming routine before bedtime, like taking a warm bath or reading. ### Getting Help When You Can’t Sleep Most of the time, talking with your parents or caregiver is all you need to do to handle a sleep problem. They can help you make a relaxing bedtime routine. But if you are having a tough time getting enough sleep, you might need extra help. That could mean talking to a counselor or psychologist about stress or sadness you might be feeling. Some kids might have to see a doctor who specializes in sleep problems. Some hospitals have sleep labs, where patients come in overnight to be checked while sleeping to see what might be wrong. ### Sleep Tips About an hour before bedtime, put away homework and turn off the TV, computers, and other devices, including cellphones. Have a relaxing bedtime routine, like taking a warm bath or shower, reading, or listening to music. These other tips can help you get a good night’s sleep: - Write in a journal before you go to bed. This can help clear your mind so you won't have all those thoughts crowding your brain when you're trying to sleep. - Sleep in a dark, comfortable room. Light tells your body that it's time to be awake, so you want it to be dark at night. But if you are really afraid of the dark, it's OK to turn on a dim night-light. People sleep best when the bedroom is a little cool, but not too cold. - Don't sleep with a pet. This can be a tough habit to break, but your lovable dog or cat could be keeping you awake. As your pet cozies up to you or makes noise, it could wake you from a peaceful sleep. Try sleeping without your pet for a couple nights to see if you sleep better that way. - Avoid caffeine found in drinks like coffee, soda, energy drinks, or iced tea. Caffeine is a stimulant and will keep you awake. - Get exercise every day. Regular exercise can help you sleep, but exercising too close to bedtime will keep you awake. Find time to exercise earlier in the day. . - Once you're lying in bed, try a peaceful mind exercise. For instance, count backward from 100 with your eyes closed. By the time you get to 10 (yawn) we hope you'll feel very sleepy. And by 5, we hope you'll feel yourself drifting off ... 3, 2, 1, ZZZZZZZZZZZZZZZZ. Medically reviewed by: [Mary L. Gavin, MDThis link opens in a new tab](https://www.nemours.org/about/kidshealth-medical-editors.html) Date reviewed: June 2020 ## More on this topic for: - Kids ## More on this topic For Kids - [What Sleep Is and Why All Kids Need It](https://kidshealth.org/en/kids/not-tired.html) - [Talking About Your Feelings](https://kidshealth.org/en/kids/talk-feelings.html) - [Why Do I Need to Sleep?](https://kidshealth.org/en/kids/sleep.html) - [Why Do I Yawn?](https://kidshealth.org/en/kids/yawn.html) View more ## RELATED CATEGORY - [Being Good to My Body](https://kidshealth.org/en/kids/stay-healthy/body.html) /content/kidshealth/misc/medicalcodes/kids/articles/cant-sleep ##### Who We Are - [About Us](https://kidshealth.org/en/parents/about.html) ##### Working With Us - [Partners](https://kidshealth.org/en/parents/partners.html) - [Editorial Policy](https://kidshealth.org/en/parents/editorial-policy.html) - [Permissions Guidelines](https://kidshealth.org/en/parents/permissions-guidelines.html) - [Media Requests This link opens in a new tab](https://nemours.mediaroom.com/journalist-resources) - [Contact Us](https://kidshealth.org/en/kids/general-information/contact-us) ##### Legal & Privacy - [Privacy Policy & Terms of Use](https://kidshealth.org/en/parents/policy.html) - [Notice of Nondiscrimination](https://kidshealth.org/en/parents/nondiscrimination.html) ##### All Categories - [For Parents](https://kidshealth.org/en/parents/all-categories.html) - [For Kids](https://kidshealth.org/en/kids/all-categories.html) - [For Teens](https://kidshealth.org/en/teens/all-categories.html) ##### Wellness Centers - [For Parents](https://kidshealth.org/en/parents/centers/center.html) - [For Kids](https://kidshealth.org/en/kids/centers/center.html) - [For Teens](https://kidshealth.org/en/teens/centers/center.html) - [![Nemours KidsHealth on Facebook](https://kidshealth.org/content/dam/kh-reskin/iconFacebookWhite.svg)](https://www.facebook.com/nemourskidshealth/) - [![Nemours KidsHealth on X](https://kidshealth.org/content/dam/kh-reskin/iconTwitterWhite.svg)](https://x.com/nemours) - [![Nemours KidsHealth on YouTube](https://kidshealth.org/content/dam/kh-reskin/iconYoutubeWhite.svg)](https://www.youtube.com/@NemoursKidsHealth) [![Nemours Children's Health](https://kidshealth.org/content/dam/kidshealth/logo-nemours_KidsHealth.svg)](https://www.nemours.org/?external_id=RE2350803010600) Note: All information on Nemours KidsHealth® is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor. © 1995-2026. The Nemours Foundation. Nemours Children's Health®, Nemours KidsHealth®, KidsHealth®, and Well Beyond Medicine® are registered trademarks of The Nemours Foundation. All rights reserved. Images sourced by The Nemours Foundation and Getty Images.
Readable Markdown	Sometimes going to sleep can seem boring. There's so much more you want to do. But if you've ever had too little sleep, you know that you don't feel very well when you're not rested. Some kids have trouble falling to sleep (sometimes called insomnia). Let's talk about what to do if that happens to you. ### Bedtime Fears For kids, feeling scared or worried at bedtime is one of the main reasons for having trouble falling asleep. A kid might be afraid of the dark or might not like being alone. A kid who has a good imagination might hear noises at night and fear the worst — when it's just the family cat walking down the hall. As you get older, these fears usually fade. Until they do, set up your room so that it makes you feel relaxed and safe. Look around your room from your bed. Are there things you can see from bed that make you feel good? If not, add some. Display some family photos or other pictures that make you happy. ### Nightmares Have you been having any [nightmares](https://kidshealth.org/en/kids/nightmares.html) lately? Sometimes it's hard to fall asleep when you're afraid of having a scary dream. If the fear of nightmares keeps you awake, try talking to your mom or dad or other trusted adult. Sometimes talking about the nightmares (and even drawing a picture of them) can help you stop having them. Watching scary or violent TV shows or movies or reading scary books before bedtime can give you bad dreams. Instead of doing those kinds of things, think good thoughts before bed. Imagine a favorite place or activity or think of all the people who care about you. Reading a peaceful book before bed (your parent can read to you or you can read to yourself) or playing soothing music can help you have sweet dreams. ### Worry and Stress It can be harder to sleep when you're worried about things. It's easy to feel stressed when you have tests at school, after-school activities, sports, and chores around the house. If you're starting to feel overwhelmed — like it's all just too much — speak up. Your mom or dad can help you put some balance in your schedule. It may mean cutting out some activities so you have more free time. ### Big Changes A major change in your life or daily routine can easily cause sleep problems. Changes like divorce, [death](https://kidshealth.org/en/kids/somedie.html), illness, or moving to a new town can make it hard to sleep through the night. During a tough time, it helps if you feel safe. Try bringing a comforting object to bed with you, like a favorite blanket or stuffed animal. It might take a while to feel better, so talk with a parent or another adult you trust about what's bothering you. Even if the problem can't be solved, just talking it out can help you sleep easier. ### Feeling Uncomfortable If you feel too hot, too cold, hungry, or crowded, you won't get to sleep like you should. Prevent this by creating sleep-friendly bedtime space: - Make sure your bed is ready for sleep and relaxing — not so jammed with toys and stuffed animals that there's no room for you. - Turn on a fan if you're warm or pull on some socks if you're cold. - Have a regular, calming routine before bedtime, like taking a warm bath or reading. ### Getting Help When You Can’t Sleep Most of the time, talking with your parents or caregiver is all you need to do to handle a sleep problem. They can help you make a relaxing bedtime routine. But if you are having a tough time getting enough sleep, you might need extra help. That could mean talking to a counselor or psychologist about stress or sadness you might be feeling. Some kids might have to see a doctor who specializes in sleep problems. Some hospitals have sleep labs, where patients come in overnight to be checked while sleeping to see what might be wrong. ### Sleep Tips About an hour before bedtime, put away homework and turn off the TV, computers, and other devices, including cellphones. Have a relaxing bedtime routine, like taking a warm bath or shower, reading, or listening to music. These other tips can help you get a good night’s sleep: - Write in a journal before you go to bed. This can help clear your mind so you won't have all those thoughts crowding your brain when you're trying to sleep. - Sleep in a dark, comfortable room. Light tells your body that it's time to be awake, so you want it to be dark at night. But if you are really afraid of the dark, it's OK to turn on a dim night-light. People sleep best when the bedroom is a little cool, but not too cold. - Don't sleep with a pet. This can be a tough habit to break, but your lovable dog or cat could be keeping you awake. As your pet cozies up to you or makes noise, it could wake you from a peaceful sleep. Try sleeping without your pet for a couple nights to see if you sleep better that way. - Avoid caffeine found in drinks like coffee, soda, energy drinks, or iced tea. Caffeine is a stimulant and will keep you awake. - Get exercise every day. Regular exercise can help you sleep, but exercising too close to bedtime will keep you awake. Find time to exercise earlier in the day. . - Once you're lying in bed, try a peaceful mind exercise. For instance, count backward from 100 with your eyes closed. By the time you get to 10 (yawn) we hope you'll feel very sleepy. And by 5, we hope you'll feel yourself drifting off ... 3, 2, 1, ZZZZZZZZZZZZZZZZ.
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