Wellness Wednesdays: Mental Health and Well-being Tips for All


Kids ages 5 to 12 need 10 to 11 hours of sleep each night. Adults need 7-9 hours of sleep each night and have you ever lived with a teen? They need a ton of sleep!

Sleep helps your muscles and bones grow, remember what you learned, pay attention and concentrate, think of new ideas and solve problems. Sleep is one of the greatest factors in fighting illness in the body and recovering from injury.

However, many people still have sleep issues, not getting enough sleep is most common but some people are sleeping too much or their sleep is interrupted.

In today’s Wellness Wednesday we try a sleepy-time relaxation model and learn some sleep hygiene tips.

Try this:

  1. Lie down on a mat, your bed or if you are trying this at school, sit comfortably.
  2. Take a few deep and slow breaths into your belly and out through your nose.
  3. Imagine you are in your own peaceful place where you feel happy and safe. Explore your peaceful place. Notice details of the landscape. Listen for animals or water. Smell the trees and flowers.
  4. Imagine doing something fun! You could ride a whale, fly with an eagle or run with an elephant.
  5. Before you leave, discover a gift, it is just for you.
  6. To return to the present moment, say goodbye to your peaceful place and your animal friends.
  7. Bring your attention back to the sounds around you. Open your eyes. Hold this peaceful place in your heart while you say your bedtime prayer and drift off to sleep.
  1. Ensure bedtime is at the same time every night; this helps get into a routine.
  2. Follow a bedtime routine that is calming, like the relaxation activity above, a story, a bath.
  3. Screens should be outside of the bedroom and should not be used at least one hour before bed.
Ask yourself, there is no wrong answer:

How could a better sleep help you tomorrow? The next day? A year from now?
What are you hopeful will change in your life with better sleep?

Connecting to Our Faith

I will give you peace in the land, and you will be able to sleep with no cause for fear. I will rid the land of wild animals and keep your enemies out of your land. – Leviticus 26:6

Further Learning

All ages website resource: Sleep for Kids National Sleep Foundation
Adults YouTube:
Sleep – Guided Meditation for Deep Peaceful Natural Rest

Employees of LDCSB checkout WorkLifeHealth from EAP Provider Morneau Sheppell
We welcome your feedback, click here