How can a 14-year-old learn to fall asleep at 10 pm when he typically goes sleep 11 pm?

Establish a regular sleep schedule. For some time, go to bed and rise at the same time every day, even on weekends. This educates your body's internal clock and fosters sleepiness at the intended period.

Create a peaceful and relaxing sleep environment. Ensure that your bedroom is dim, noiseless, and chilly (between 60 and 67 degrees Fahrenheit). Remove distracting devices like phones and televisions from the bedroom.

Avoid caffeine and nicotine in the evening. Caffeine and nicotine are both stimulants that may interfere with your sleep. Avoid them in the hours preceding bed.

Get some exercise during the day, but not too close to bedtime. Exercise can help you fall asleep more quickly, but if you do it too close to bedtime, it may keep you awake. Exercise at least three hours before you go to bed.

Take a warm bath or shower before bed. This can help you unwind and relax.

Read a book or listen to soothing music before bed. This can help slow down your mind and body.

Avoid using electronic devices in bed. The light emitted from electronic devices can interfere with sleep.

If you can't fall asleep after 20 minutes, get out of bed and do something relaxing until you feel tired. Returning to bed may make it more difficult to fall asleep.

See a doctor if you're still having trouble falling asleep after trying these suggestions. There may be underlying issue causing your insomnia.