I get to bed on time, but occasionally I can't fall asleep after lying there for a long. What am I supposed to do?–Thomas*
Teens may find it difficult to fall asleep due to changes in their circadian cycle.

You may need a sleep reboot if you lay awake in bed worrying about everything from your homework to whether it's your turn to walk the dog in the morning. Try this:'
  • Begin by attempting to divert your attention away from any rushing thoughts. Imagine a pleasant situation that includes sleep and recreates it in your imagination. Assume you're laying on a beach hammock under the stars in your scenario. Consider the sound of the waves. 
  • Are there any other sounds, such as the rustle of palm trees? What sensations do you have (such as a swaying hammock or a pleasant breeze blowing)? Is there anyone else with you? For a moment, concentrate just on this scenario.
  • If that doesn't work and you're still awake, get up for a few minutes. Get out of bed and do something calming that will make you sleepy, such as reading or playing Sudoku. Keep the lights dim and return to bed after about 30 minutes (or sooner if you felt sleepy).
  • Avoid using technology such as phones, computers, or television. Brightly illuminated screens might trick your brain into believing it's time to get out of bed. Anything that excites your brain, from a text message to a video game, might also cause your body to wake up.
If you have difficulties falling asleep or waking up and can't get back to sleep, getting up for a brief period of time can assist. You don't want to do it every night, though. If you have difficulties falling asleep, practice a pre-sleep ritual each night to help your body wind down and relax. This is known as "excellent sleep hygiene" by doctors.

Going to bed at the same time each night, turning off technology, and keeping your room dark are all examples of good sleep hygiene. Caffeine and other stimulants should be avoided for several hours before night.

It may be beneficial to approach sleep like any other goal: create a plan to help you focus on it and get the outcomes you desire!

How do you help someone who can't sleep?

Insomnia is frequently treated, regardless of age. Changes in your daily routine and when you go to bed are frequently the key. These suggestions might be useful.
Maintain a regular sleep routine. Maintain a consistent bedtime and waking time throughout the week, including weekends.
  • Keep moving. Regular exercise aids in getting a good night's sleep. Avoid stimulating activities before bedtime and schedule exercise at least a couple of hours before bedtime.
  • Examine your prescriptions. If you take medications regularly, talk to your doctor about if they could cause your insomnia. Check the labels of over-the-counter products for caffeine or other stimulants like pseudoephedrine.
  • Naps should be avoided or limited. Naps can make falling asleep at night more difficult. If you absolutely must have a nap, keep it to only 30 minutes and no later than 3 p.m.
  • Caffeine and alcohol should be avoided or limited, and nicotine should be avoided. All of these things can make sleeping difficult, and the effects can continue for several hours.
  • Don't suffer in silence. If you have a painful condition, talk to your doctor about pain medicines that are effective enough to keep you pain-free while you sleep.
  • Before going to bed, avoid heavy meals and alcohol. A small snack is acceptable and may help prevent heartburn. Before bedtime, drink less liquid so you don't have to urinate as frequently.
Before bedtime:
  • Make your sleeping quarters comfy. Your bedroom should only be used for sex or sleeping. Maintain a dark, calm, and pleasant environment. To avoid worrying about the time, hide all clocks in your bedroom, including your wristwatch and mobile.
  • Look for methods to unwind. When you go into bed, try to put your problems and plans aside. Before going to bed, take a warm bath or get a massage to help you relax. Make a sleep routine that includes a hot bath, reading, gentle music, breathing exercises, yoga, or prayer.
  • Try not to force yourself to sleep. You'll grow more awake the harder you try. Read in another room until you're exhausted, then retire to your bed. Don't go to bed until you're completely tired.
  • When you're not sleeping, get out of bed. Get out of bed after sleeping as much as you need to feel rested. If you're not sleeping, don't stay in bed.
Listen to the Calm Ambient Music (Peaceful Sleep Sound) 

Source: https://www.youtube.com/channel/UCTSsy9bWTUbWqs7umPyL_uQ
Various ambient sounds, such as white, pink, or brown sound, can aid in the treatment of sleep disorders. While white noise is often associated with sleep sounds, there are other types of noise that can aid sleep.

By spanning all sound frequencies, white noise produces a buzzing sound. White noise can be created by a fan, static on the television, an air conditioner, or an air purifier.
The frequency of pink noise is lower than that of white noise. Pink noise includes things like rain, wind, and rustling leaves.

The frequency of brown noise is considerably lower than that of pink or white noise. Brown noise includes things like waterfalls and thunder.

CONCLUSION

You may need a sleep reboot if you lay awake in bed worrying about everything from your homework to whether it's your turn to walk the dog in the morning.

If you have difficulties falling asleep or waking up and can't get back to sleep, getting up for a brief period can assist.

Going to bed at the same time each night, turning off technology, and keeping your room dark are all examples of good sleep hygiene.

How do you help someone who can't sleep?

Regular exercise aids in getting a good night's sleep.

These things can make sleeping difficult, and the effects can continue for several hours.

Before bedtime: Make your sleeping quarters comfy.

Make a sleep routine that includes a hot bath, reading, gentle music, breathing exercises, yoga, or prayer.

When you're not sleeping, get out of bed.

Get out of bed after sleeping as much as you need to feel rested.

If you're not sleeping, don't stay in bed.

Listen to the Calm Ambient Music (Peaceful Sleep Sound)

Various ambient sounds, such as white, pink, or brown sound, can aid in the treatment of sleep disorders.

While white noise is often associated with sleep sounds, there are other types of noise that can aid sleep.

Disclaimer: 

This text is for educational purposes only and does not make up medical advice. Before taking any supplements, starting any diet or exercise plan, or starting any therapy for a health concern, talk to your doctor.