Hygiène du sommeil
Mieux dormir pour mieux vivre
Définir ce qu'est l'hygiène du sommeil
Expliquer l'importance d'une hygiène sommeil et comment s'y investir pour améliorer ses capacités cognitives et son bien-être
Indiquer comment l'activation physique et sociale peuvent contribuer à l'hygiène du sommeil
Proposer des techniques concrètes pour améliorer le sommeil
Prémisses
Questions
Conseils pratiques
Votre contribution
Ressources
Sleep hygiene
Train your body to go to bed and wake up at the same time every day
Set a bedtime routine
Listen to relaxing music, have a cup of tea, write in a diary
Take the time to wind down before bed
Limit screen time (staring at social media on phone, watching TV)
Get up and try again
If you cannot fall asleep within 30 minutes of trying, get up and do something that will make you tired
Use your bed for sleeping and sex, not studying
Try to sleep in a room that is quiet, dark and at a cool temperature
Go to bed early
Students should go to bed early enough to have the opportunity for a full night of sleep. Adults need about seven to eight hours of sleep each night.
Get out of bed
If you have trouble falling asleep, get out of bed and do something relaxing until you feel sleepy.
Stay out of bed
Don’t study, read, watch TV or talk on the phone in bed. Only use your bed for sleep.
Limit naps
If you take a nap, then keep it brief. Nap for less than an hour and before 3 p.m.
Wake up on the weekend
It is best to go to bed and wake up at the same times on the weekend as you do during the schoolweek. If you missed out on a lot of sleep during the week, then you can try to catch up on the weekend. But sleeping in later on Saturdays and Sundays will make it very hard for you to wake up for classes on Monday morning.
Avoid caffeine
Avoid caffeine in the afternoon and at night. It stays in your system for hours and can make it hard for you to fall asleep.
Adjust the lights
Dim the lights in the evening and at night so your body knows it will soon be time to sleep. Let in the sunlight in the morning to boost your alertness.
Wind down
Take some time to “wind down” before going to bed. Get away from the computer, turn off the TV and the cell phone, and relax quietly for 15 to 30 minutes.
Eat a little
Never eat a large meal right before bedtime. Enjoy a healthy snack or light dessert so you don’t go to bed hungry.
•Évitez de manger juste avant d’aller au lit.
•Créez un environnement propice au sommeil
•Éviter les écrans
•Exposition au soleil
