Dr Sutapa Mukherjee

good sleep and poorer sleep, there's definitely a correlation with screen time and having difficulty falling asleep and staying asleep.

And, you know, a lot of young people...

teenagers are really biologically predisposed to wanting to go to bed later.

That's just a biological part of their brain maturing.

And so if you're on social media or on your screens...

what that does is it stimulates the brain rather than getting it ready for sleep.

And you're already biologically predisposed to wanting to fall asleep about 1am.

And then if you're using your screens, that might push out to say 2am.

And then of course, if you've got to get up for school or university, you know, seven or eight in the morning, you're actually becoming quite sleep restricted.

Yes, we usually say that that's another really good one.

If you happen to be woken up, you know, 2 or 3am and you're still awake 20 or 30 minutes later, the really good thing is to get out of bed, go into another quiet,

dark room.

Once again, don't turn all the lights on and then wait till you start to feel sleepy and you will start to feel sleepy.

It's just a matter of time.

Don't do anything too stimulating either.

So, you know, don't start playing games, but just sit quietly.

Some people listen to relaxation tapes, other people listen

you know, might read with a dim light.

And then when you start to feel sleepy, that's when you go back to the bed.

And that's just one of the things that helps to associate bed with sleep and not wakefulness, which you think is a really good sleep hygiene tip.