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Leading a healthy lifestyle

Sleeping well: 10 things you should know

When we have no energy, even the activities we love aren’t enjoyable. We can’t do anything! There’s no miracle solution: to feel good, we need to sleep well.

Here are 10 interesting things you should know about sleep:

  • Adolescents aged 12 to 18 years old need 8½ to 9½ hours  of sleep a night.
  • As much as possible, you should always go to bed and get up at the same times so that your internal clock stays well calibrated.
  • If you engage in moderate or intense physical activity late in the evening, you might find it hard to drop off.
  • Energy drinks and other caffeinated drinks disturb sleep. They should be consumed in moderation, and never in the evening!
  • Stress impairs the quality of sleep. Do you feel stressed out? Talk to someone, do something relaxing, or read in bed.
  • There’s no point in desperately trying to get to sleep. Go to bed only when you feel sleepy. After 20 minutes, if you’re still not asleep, get up and do something calming like reading or listening to peaceful music.
  • Sleeping in total darkness helps your brain produce melatonin, the hormone that promotes sleep.
  • Some people prefer silence, while others like to have some background noise (such as a fan or a radio). In general, you’ll sleep better without noise.
  • Depending on when you take them and how long they last, naps can make it hard to sleep. If you really feel sleepy when you get home from school, take a short nap – 60 minutes maximum – so as not to prevent you from sleeping at night.
  • All screens should be turned off an hour before going to bed. No matter what you watch, it stimulates the brain. And their light also prevents your brain from producing melatonin, the sleep hormone.

You shouldn’t only think about sleep at night! Your whole day can have an impact on the quality of your night. And your night… on the quality of the next day!