Sleep Hygiene techniques 1. Stick to a consistent sleep schedule: Go to bed and wake up at the same time every day, even on weekends. This helps maintain a consistent sleep-wake cycle. 2. Create a comfortable sleep environment: Make sure your bedroom is quiet, cool, and dark. Consider using blackout curtains, earplugs, or a white noise machine if necessary. 3. Avoid electronic devices before bedtime: The blue light emitted by electronic devices such as smartphones and tablets can interfere with sleep. Try to avoid using them before bedtime. 4. Avoid caffeine and sugary foods before bedtime: These can interfere with sleep and make it harder to fall asleep. 5. Engage in relaxing activities before bed: Take a warm bath, read a book, listen to calming music, or practice relaxation techniques such as yoga or meditation. 6. Avoid naps: Taking naps during the day can interfere with nighttime sleep. If you must take a nap, limit it to no more than 20-30 minutes. 7. Exercise regularly: Regular exercise can improve sleep quality and help you fall asleep faster, but it's best to avoid exercising too close to bedtime. 8. Avoid large meals before bedtime: Eating a large meal before bed can cause discomfort and interfere with sleep. 9. Limit alcohol and drug use: Alcohol and drugs can interfere with sleep and cause other health problems. 10. Get plenty of sunlight during the day: Exposure to natural sunlight helps regulate the sleep-wake cycle and can improve sleep quality. By following these sleep hygiene techniques, teens can improve their sleep quality and feel more rested and alert during the day

Discuss with Psychiatrist, regarding safer alternatives for sleep induction

consult with psychiatrist

practice sleep hygiene

taking sleeping medicine is not the solution

get yourself assested by psychiatrist and then treated