Sleep 101

Sleep 101

Sleeping is as natural as breathing, and although these vital functions take place automatically, you can also influence them to take care of yourself.

Doing belly breathing is an example of an action you can take to influence this normally automatic function. It’s the same with sleep. Some of it is effortless, but you can also influence the third of your life that you spend sleeping and dreaming .

So what can you do about your sleep and dreams? What cards do you hold in your hand to not doze off? #TNDO #PNPDD

Visit two PNPDD tools – free to download – to help you become aware of your habits. It’s the first thing to do if you want to play your cards right and have the best sleep.

More ressources in English are coming, but in the meantime, below on the “sleep and screens” page, you can find reliable resources mostly in French on sleep and dreams that we’ve classified according to the different things that influence our nights.

Below you’ll find resources classified by “sleep cards”.

B for biological factors,

P for the influence of our psychology,

S for our surroundings and

C for sleep culture.

PS: Don’t hesitate to contact us for more information on sleep and dreams, or if you’d like to validate what the AI has suggested for a school assignment, for example.

TNDO 7 MISTAKES GAME: A SIMPLIFIED GUIDE TO A FUN, BARRIER-FREE APPROACH TO SLEEP.

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The sleep diary: a tool for transforming your nights

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B-CARDS to learn more about teenagers' sleep biology:
teenagers' biological clock, phase shift, dreams, physical health, etc.

Nico se prive de sommeil pendant 7 nuits

Sommeil des ados : trop ou pas assez? Enquête de savoir

Sommeil – On parle de santé mentale – S1 EP24.

ARTICLE : The Why and How of Dreams

BALADO: Sans Filtre #144 – Comprendre le sommeil, les rêves et l’insomnie avec Roger Godbout Ph.D

VIDEO: Le sommeil des adolescents (questions d’ados)

P CARDS for psycho factors:
sleep hygiene, well-being, mental health, etc.

ARTICLE : Le sommeil des ados, pierre angulaire de leur santé mentale

Sommeil des ados, quels impacts sur la santé mentale? (webinaire)

Nico se prive de sommeil pendant 7 nuits

Sommeil – On parle de santé mentale – S1 EP24.

ARTICLE : The Why and How of Dreams

VIDEO: Le sommeil des adolescents (questions d’ados)

S-CARDS for influences in our societies:
your sleeping environment, your bedroom, your city, etc.

ARTICLE : Sleep and Housing: Are we all on the same boat?

Sommeil des ados, quels impacts sur la santé mentale? (webinaire)

BALADO: Sans Filtre #144 – Comprendre le sommeil, les rêves et l’insomnie avec Roger Godbout Ph.D

C CARDS for sleep culture:
beliefs, prejudices, myths, etc.

ARTICLE : Le sommeil des ados, pierre angulaire de leur santé mentale

Nico se prive de sommeil pendant 7 nuits

Sommeil des ados : trop ou pas assez? Enquête de savoir

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.

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University of Sherbrooke press release – Teen sleep

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

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Wednesday, March 20
11:15 a.m. to 12:15 p.m. (Eastern time)

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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