Ressources

Welcome to the #TNDO sleep resource page
which is in the process of being co-constructed.

Here too we want to work with you to build relevant resources for teens so you can sleep soundly.

Here is an interactive page with questions that will help us co-construct the #TNDO resource page.

Each of your precious clicks on the COLLABORATE buttons is anonymous and confidential and will help us make this page a goldmine for you #aimforthestars

We say a huge thank you in advance.
Come back soon (and often) to see the fruit of our dialogue.

WHAT DO YOU HAVE CONTROL OVER TO SLEEP WELL OR HOW TO GIVE YOUR BRAIN THE BEST CONDITIONS TO DO ITS JOB?

Sleeping is a bodily function just as natural and essential as breathing. Just like breathing, it happens by itself. Taking deep breaths is an example of the control you can have over this function. See, for sleep it’s the same. Some of it happens by itself, without your control and that’s good, and some of it allows you to have a sleep that fully recharges your batteries. You can act on, for example

What you know about the third of your life that you spend sleeping.

#ressourcespageTNDO
#sleepislife

Your habits… day and night.

#TNDO
#sleeprecharge

Your sleep environment

#yourroom
#Imtheboss

#FAQ

Do you have questions about sleep, dreams, habits, optimization, substances, etc?

Let's find YOUR answers together.

Here’s the list of topics we have in mind for the #FAQ we’re currently co-constructing.

Is there a topic or topics you’re dying to know about? You can click on as many questions as you like.

List of topics

Why don't I sleep well?

How can I sleep well?

To put an end to: "the future belongs to those who get up early! All about the phase shift in adolescence and know your chronotype.

Why sleep is vital. What is it for?

The impact of screens or how to help your cell phone "chill out" too.

Drugs and medications. Who are the allies to fall asleep, wake up or not feel tired.

Sleep disorders: I talk, I walk, I grind my teeth, I fidget at night. Is this normal, doctor?

Write to us the myth or issue that keeps you awake.

It’s confidential, but we’ll get back to you on the site. If you’re wondering, there are probably a lot of people out there who have the same question, but are afraid to ask.

We know that the answer will help a lot of people, so we can’t wait to hear your questions about your nightlife and dreams.

WHILE WAITING FOR OUR THOUGHTS ON THE HOT TOPICS AND QUESTIONS YOU ASKED US, HERE IS A LIST OF A DOZEN RESOURCES TO LEARN MORE ABOUT THE #TNDO PROJECT, SLEEP AND DREAMS:

OPQ

Le sommeil des adolescents, pierre angulaire de leur santé mentale

Vifa Magazine

Interview with #TNDO researcher Mathieu Pilon on teen sleep and the project.

savoir.media

The “Le sommeil en questions” series – Sommeil des ados, trop ou pas assez? Savoir Media

theconversation

A good night’s sleep could come down to a comfortable place to lay your head. “The Conversation” by researcher Adrian Galvan.

sleeponit

Is napping right for you? What is a good nap?

telequebec

The “On parle de santé mentale” series – S1 – EP 24 – Le sommeil

sleeponit #2

Why, when, how and what do we dream about?

savoir.media #2

The “En quête de sommeil” series from Savoir Media.

santepop

Webinar January 19, 2022 by researcher Mathieu Pilon: «Sommeil des ados: quels impacts sur la santé mentale?»

Roger Godbout

Sans filtre Podcast #144 «Comprendre le sommeil, les rêves et l’insomnie» by researcher Roger Godbout.

sleeponit #3

You talk, you walk, you eat, you grind your teeth. Is this normal, doctor?

dormezladessus #4

Podcast #041 «Le sommeil des adolescents» with Évelyne Touchette, psychologist and professor at the Université du Québec à Trois-Rivières.

sleeponit #4

Is it where you live or how you feel at home that matters to sleeping well?

Latest news

Le sommeil des adolescents, pierre angulaire de leur santé mentale

Le sommeil a un impact important sur le fonctionnement quotidien des adolescents.

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.

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.

University of Sherbrooke press release – Teen sleep

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

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

PhD candidate in psychology, research profile (Ph. D) University of Montreal

Doctoral candidate in psychological research and intervention (Ph.D.-RI) University of Sherbrooke

Immerscience: knowledge brokerage

Webmaster

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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.

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.

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:

No more than 30 minutes you will sleep, short your nap will be.
Before your evening meal, thou shall nap, otherwise beware of your night sleep that will escape you.
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.
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.

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.

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.

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.