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Create optimal conditions for quality sleep
Create optimal conditions for quality sleep

To help your child become an autonomous and resilient learner:

Create optimal conditions for quality sleep.

Teenagers need eight to ten hours of quality sleep every night to maintain a healthy body and mind. Here are some ways in which you can create optimal sleeping conditions for your child – and yourself!

  • Create a sleep-friendly bedroom for him (cool, quiet and dark).
  • Establish a consistent bed time and a calming bedtime routine for him.
  • Turn off any screens (tablet, smartphone, etc.) at least 60 minutes before bedtime.
  • Remove screens from his bedroom during the night.
  • Ensure that he does at least 30 minutes of physical activity every day.
  • Limit his caffeine intake (coffee, tea and soft drinks).
  • Be sure he goes to bed with neither a full nor an empty stomach.
  • Talk through any problems he may be having before he goes to bed.
  • Discourage him from having long weekend sleep-ins (he’ll feel sleepy on Monday morning!).

If your child has difficulty falling asleep, he might want to try:

  • Writing a “to-do” list for the next day, if he has lots on his mind;
  • Taking a warm bath or shower;
  • Drinking a mug of warm milk;
  • Doing some relaxation yoga;
  • Listening to a guided sleep meditation (there are many free ones on the Internet).