Do You Have Sleep Problems?

Kids and teenagers need more sleep than adults

Sleep problems are common: 1 in 4 people are affected. Sleep disturbances can negatively impact your mental health by influencing your:

• Emotions (irritability, anxiety)
• Thoughts (difficulty to concentrate and to take the right decisions)
• Behaviors (missing usual activities)
• Body sensations (tiredness, drowsiness)

Each person is different and some people need more sleep than others

Here some tips to follow to get a good night sleep:

• Avoid caffeine after 3 pm. Coffee, tea, soft drinks and chocolate contain caffeine
• Avoid alcohol in the evening. Alcohol can make you sleep faster but it can disrupt your sleep
• Adopt relaxation techniques, like yoga, meditation
• Avoid watching TV, using electronic devices and checking on social media just before bedtime
• Exercise regularly 30 to 60 minutes three times per week. However, avoid exercising at least 4 hours before bedtime
• Follow the same schedule and routine: go to bed at the same time each night
• Avoid taking naps during the day
• Avoid going to bed too hungry or too full; the best is to eat a light meal 2 hours before bedtime
• If you can’t fall asleep, don’t stay in bed; get up, listen to music, meditate, focus on your breathe, drink a hot beverage (caffeine-free)
• Use your bed only for sleeping
• Be sure that your mattress and pillow are comfortable
• Turn the clock away from your view and…relax; don’t think about your next day activities, you can end up in a vicious cycle

In some cases, sleep disturbance can be a sign of a mental illness or drugs use

Follow this strategy and if it doesn’t work after a while, don’t hesitate to visit your doctor.