The TNDO 7 Mistakes Game is a fun tool for high school and CÉGÉP teachers, as well as healthcare professionals, who want to open up the dialogue and dare to talk about sleep. Those who have used the game tell us that it’s an effective, non-confrontational icebreaker for discussing sleep habits with young people. Also, it allows sleep to be discussed in an accessible setting, eliminating language and cultural barriers.   

It can be integrated in a fun way into group or one-to-one sessions .

To get started, simply ask young people to identify what’s wrong with the proposed image (1st illustration). 

Exploring the elements underlined by them opens the door to more in-depth discussions on sleep. 

At the end of the activity, the “ideal” bedroom (2nd illustration) is revealed, or can be imagined on a blank sheet of paper. The discussion can then continue, encouraging healthy sleep habits.

HERE ARE THE 7 MISTAKES AND HOW TO TALK ABOUT THEM:

1. Open curtains

Melatonin, often called the “sleep hormone”, is sensitive to light. Late exposure to light (via screens, or other sources) can delay the production of melatonin needed to fall asleep and maintain quality sleep. That’s why it’s best to opt for opaque fabrics and dark curtains in sleeping areas, to keep our biological clock properly synchronized between day and night. During the day, we expose ourselves to light and in the evening, ideally an hour before bedtime, we dim light and block light sources at night.

2. Multiple uses for the bedroom

The bedroom, with its video game console, television and exercise equipment, is used for many purposes, far beyond sleep. Ideally, the bedroom should be reserved exclusively for sleep and intimate relationships. Focusing on this functionality encourages an environment conducive to rest.

Extra: it’s important to stress that regular physical exercise, ideally done outside the bedroom during the day, contributes significantly to promoting a good night’s sleep.

3. High temperature

Maintaining the right temperature in the bedroom plays a crucial role in the process of falling asleep and the duration of sleep. A temperature in excess of 20 degrees Celsius can make sleep more difficult. Some even recommend 18 degrees Celsius. What’s important, however, is that each sleeper has a unique feeling of comfort. It’s important to note that a room that’s too cold is not necessarily synonymous with better sleep.

Extra studies have established a correlation between the quality of sleep among teenagers and their perception of the comfort of their bed. So, pleasant sheets and a quality pillow can really have a positive influence on sleep.

4. Bedtime

It’s 3:30 a.m. on the clock, so we hope our teen, even if he’s a late sleeper, doesn’t have anything planned before 11:30 a.m.-noon the next day, so he can get at least 8 hours of sleep!

In fact, recommended sleep times are 8 p.m. to 10 p.m. for 12-18 year-olds, and 7 p.m. to 9 p.m. for those 18 and over. A 16-year-old student who has to get up at 7 a.m. every morning should, as far as possible, go to bed between 9 and 11 p.m. to recharge their batteries #TNDO. Not always easy with the biological phase shift of teenagers! Therefore, going to bed at 3:30 a.m. isn’t the most sensible thing to do if you have to do it every night and go to school in the morning, since you will be at risk of accumulating a sleep debt.

You might think it possible to make an exception on weekends, when you can get up later. However, keep in mind that one of the fundamental principles for maintaining good sleep quality is regularity of bedtime and wake-up time. Deviations should occur as infrequently as possible and not be too exaggerated, 1 or 2 hours longer than usual, for example, and that’s good for teens and adults #netflix.

5. Sweets

Research has established a link between short-term sleep deprivation and cravings for foods rich in sugars (carbohydrates) and calories. A healthy diet that avoids snacking as much as possible promotes sufficient, quality sleep.

The importance of not being over-hungry or over-eating in order to get a good night’s sleep should be emphasized. A snack two hours before bedtime, taken out of bed, can be a beneficial strategy to promote optimal sleep.

6. Vaping

Studies examining brain activity during the night have shown that the consumption of certain substances, such as cannabis or alcohol, can accelerate the onset of sleep. However, the sleep that follows is often fragmented, i.e. dotted with awakenings or micro-awakenings, and of poorer quality. It’s essential to emphasize that the use of these substances can have a negative impact on the continuity and quality of sleep over the medium to long term. This is a false good idea, as a sleep debt will accumulate despite the impression of falling asleep quickly or of having completed one’s hours of sleep.

7. Phone use late at night or during insomnia

The light emitted by screens, particularly those on smartphones, has a noticeable effect on melatonin production, which can keep us awake despite us.

Falling asleep with your cell phone in your hand can delay sleep either because of the light emitted or because of stimulating content such as repeated videos or socializing on social media. Screen time thus encroaches on sleep time.

In the event of insomnia, it’s crucial to get away from screens (TV, cell phone, etc.) or light sources to get back to sleep. An effective trick is to get up, take a short walk or do something quiet (mandalas, breathing exercises, etc.), boring (doing the dishes, reading an uninteresting book, etc.) or repetitive (knitting, doodling, etc.), then go back to bed.