Activities

Activities

Yay you decided to go for it!

Here are some instructions to participate in this collaborative challenge:

The principle is simple, it must be related to sleep!

You have carte blanche to tell us about something that intrigues, worries or interests you in relation to what we all do for more than a third of our lives… sleep.
Don’t hesitate to write to us to discuss your idea or to come and get some inspiration. We want to collaborate with you.

To take up the challenge, all you have to do is share your “bedtime story” on social networks OR through the download link if you’re more of a “small group” type.

Share on social networks: make a post with your content and don’t forget to use the hashtag #TNDO on the social network of your choice (Insta, TikTok, YouTube, FB, etc.) to make your participation count.

OR

Send your file

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Max. file size: 64 MB.
This field is for validation purposes and should be left unchanged.

The TNDO team played along by opting for the video format.
We put a few 💜 you, but anything is possible… or almost.

CHALLENGE RULES AND ELIGIBILITY

The #TNDO Challenge is open to anyone between the ages of 12 and 17. No purchase of any kind is necessary, and there is no entry fee.

Only your participation counts in this challenge.

You can create your content in a variety of formats (e.g. MP4, MP3, PDF or JPEG), depending on how you choose to participate (e.g. video, podcast, comic strip or photo) and how you choose to share it (e.g. social networking or with the team by uploading to this site).

Each submission must be an original work. That is, no plagiarism or unauthorized borrowing. You are responsible for the intellectual property. Make sure you have the rights to use images, photos, text or music.

Please note that submissions must NOT:

  • Promote any product or brand.
  • Violate the terms of use of the host platform (Instagram, TikTok or YouTube).
  • Show or identify other people by name without written permission from them. You must have these permissions in your possession when sharing.
  • Contain any of the following: profanity; content depicting or promoting sexual activity; content depicting or promoting illegal activities; content that depicts or promotes violence or harm; any other offensive, obscene or inappropriate content.

COMIC STRIP

classic or WEBTOON

Tell us a story of your own in the format of a comic strip of 6 to 8 squares maximum. You can do it on a page or in a scrolling WEBTOON format.

Favorite 💜 Teen comic: “La brigade des cauchemars” by Frank Thilliez

Favorite 💜 illustrations and content: “Le sommeil à l’oeil nu” is interesting and so beautiful!

podcast

Records an audio file of 30 seconds to 3 minutes maximum.

Favorite 💜 podcasts: the offbeat podcasts for kids from “La puce à l’oreille”

photo

Share one or two of your photos (no more) and explain in a sentence or two its connection to sleep if needed.

Favorite 💜 photo: “My room project” by John Thackwray takes us on a journey around the world through photos of bedrooms. Great for learning about different sleeping environments.

video

Create a video (any accepted format, documentary, animation, interview, etc.) of 30 seconds to 1 minute 30 seconds maximum filmed vertically.

Everyone has bedtime stories; the proof is in the videos of the creators of this project!

Favorite 💜 discover the videos of American students on the importance of sleep.

Latest news

Teenagers’ sleep, the cornerstone of their mental health

Sleep has a major impact on the day-to-day functioning of teenagers.

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Adolescent sleep: what is the impact on mental health?

A webinar presented by the Population Mental Health axis of the QPHRN in co-organization with the Qualaxia network.

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Sleep in adolescents: a tool for good habits

Nearly 40% of teenagers lack sleep, according to a 2017 survey conducted by the Institut de la statistique du Québec.

Read more

University of Sherbrooke press release – Teen sleep

Teen sleep is distinct on two levels, related to both their development and their lifestyle habits.

Read more

WHO ARE WE?

Mathieu Pilon, Ph.D

Mathieu Pilon is a clinical psychologist, neuropsychologist and professor in the Department of Psychology at the Université de Sherbrooke. He is a member of the Ordre des psychologues du Québec since 2006.

Co-creation partners

  • Audrey-Ann Journault

Doctoral candidate in psychology, research profile (Ph.D.) Université de Montréal

  • Juliette François-Sévigny

PhD candidate in psychological research and intervention (Ph.D.-RI) Université de Sherbrooke

Immerscience: knowledge brokerage

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CHOOSING BEDDING THAT IS AS COMFORTABLE AS TIGHT JEANS.

In general, humans need to feel comfortable and secure to freely indulge in sleep. That’s why you need your sleeping environment, basically your room or your bed, to fit you so you can sleep well. We are all different and so is what makes us feel good and safe.

However, we know that what invites sleep in general is an environment that:

  • is dedicated to it (just sleep)
  • is cool
  • is dark
  • is not noisy


It’s not a cave, but it’s your space, your personal space where you feel safe enough to abandon yourself in the arms of Morpheus (a Greek god, no less).

The devil is in the details, everything can be thought of or rethought in your room (or simply your bed). Do you like your mattress, pillow and bedding? Do the colors of your walls and your decorations make you want to dance on your bed or lie in it peacefully? What are your light sources? Alarm clock? Screen? A lamp? Disco ball? In general, a cool room temperature makes for a good night’s sleep, but some people are big, heavy comforters even in the summer, while others sleep like a stranded whale at the beach even if it’s 15 degrees.

Your room, your space, your style.

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TRUE

In experiments on beauty, scientists showed their participants photos of people and asked them to say who looked fitter, more attractive, healthier, etc. Some photos were of people who said they were tired and sleep-deprived and others of people who were rested (with or without dark circles, for example). Some photos were of people who said they were tired and sleep-deprived and others of people who were rested (with or without dark circles, for example). The result: the photos of people who had enough sleep and said they were in good shape were the ones that were judged more attractive than the others. The moral of this story? Sleep is the beauty trick of the century! Well, it doesn’t make a great video “tutorial”, we agree, but at least your natural “glow” doesn’t pollute your face or the planet.

PS: No animal was mistreated for this question.

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Sleeping during the day, as well as at night, is important to be at your best physically and mentally. It can be a very effective way to recharge your batteries. It’s not for nothing that we call it a power nap. Your brain, your muscles and your growing skeleton will thank you. Beware of drowsiness because it tells you that you are lacking sleep. You know, it’s when you sleep in class or in other places that aren’t suitable for sleep. Drowsiness is a sign that it’s time to make adjustments to your day and night sleep. Why not add planned naps to your schedule? There’s no age limit to the benefits of napping, it’s good for kids and adults alike, but there are rules to mastering the art of napping:
  1. No more than 10-20 minutes you will sleep, short nap will be (or 90 minutes to do a full cycle, no less, no more – set an alarm).
  2. Before your evening meal, thou shall nap, otherwise beware of your night sleep that will escape you.
  3. Thou shall sleep at night, for a nap does not replace the restorative sleep of the night, just as a snack is not a meal.
  4. Attentive you will be if sleep takes hold of you and makes you fall asleep anywhere and anytime and especially where you shouldn’t, in your classes for example. The nap that comes without warning is a sign that you lack sleep, that you suffer from drowsiness. You need to take action and take care of yourself.
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FACING MONSTROUS CREATURES

Nightmares are dreams that are as frightening as seeing someone lose their teeth while eating ice cream. Joking aside, the emotions they generate are sometimes so intense that they can make it hard for you to go back to sleep right away, and night after night. After “facing monstrous creatures”, the most common dreams among young people are “being physically assaulted”, followed by “falling” and “being late”. We know this thanks to researchers like Mathieu Pilon (the one behind TNDO) who has read and analyzed tons of dreams and nightmares in his sleep lab.

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true

Lack of sleep affects academic performance because sleep is important for your attention and memory.

First of all, just like a fellow student who keeps clicking his pen, lack of sleep disrupts your ability to concentrate in class. For example, how can you remember that the Quebec Act was passed in 1774 if your attention was not there?

Lack of sleep also affects what you have learned during the day because it is thanks to sleep that everything is recorded on your internal hard drive. Basically, no matter how much you study, if you don’t sleep, it won’t stick.

If you want to shine in school like a star in the night sky, sleep is your best ally.

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8 TO 10 HOURS

Everyone is different, but it seems that teenagers need 8 to 10 hours of sleep per night. Yes, not everyone needs the same amount of sleep. While Harry functions well on less sleep, his friend Ron needs more to feel good. And what about Hermione and her “time-turner”!

It’s nature’s way! Diversity of people and their sleep needs. The key is to aim for restful sleep and to feel good. Do you know how many hours of sleep you need to recharge your batteries?

That said, why do cats sleep so much? It’s a relic of the days when these felines had to hunt for their meals. With so much sleep in their pockets, cats had the energy they needed in case they had to run long distances to catch prey.

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