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4 Ways To Help Your Teen Get Enough Sleep Even though the kids are back in school, it can still be hard for them to get into a proper sleep routine. After a summer of late nights, a lot of teens may have gotten used to sleeping in and are now finding it difficult to wake up for school so early in the morning. Though this may seem like rebellious behaviour, there is an actual scientific reason behind this. Sleep Phase Delay Sleeping patterns for teenagers are hormonally influenced because the hormonal response to the 24-hour light/dark exposure that influences circadian rhythm (an internal 24-hour clock running in the background of your brain that cycles between alertness and sleepiness) is altered. Adolescents then proceed to physiologically want to stay awake later at night and remain sleeping late in the daytime. The scientific reason behind changing sleep patterns is called Sleep Phase Delay. It means that a child that used to fall asleep at 9 p.m. doesn’t start to feel tired until 10:30 or 11 p.m. Sleep expert Amy Marasco from Goodnight Sleep Site (a service committed to helping families get better sleep) says that adolescents show higher levels of alertness at 8 p.m. than most adults, and even more so at 10 p.m. “Further investigation revealed that the adolescent body’s release of the sleep-inducing hormone melatonin is delayed during the sleep phase delay portion of adolescence, making it harder for teens to fall asleep on their own,” says Marasco. Sleepiness a Serious Threat A technical report done by The American Academy of Paediatrics talks about how chronic sleep loss is a serious threat to teenagers that can contribute to obesity, mental health issues and drowsy driving. The report revealed that as students get older, sleep durations decline. Students in America, Germany, Northern Taiwan, and India dropped to less than eight hours of sleep for high-school aged students; so, it isn’t just a problem within North America. How Many Hours Should Your Teen Be Sleeping? Sleep is important to growing teens as appropriate sleep is required in order for their bodies and minds to function at their best.“The recommended amount of sleep for a teen is 9 ¼ hours which is much more sleep than the average 7-7 ¼ hours teens are currently getting,” says Marasco. Getting a proper amount of sleep will also help them fight off illness and keep up with academics, part-time jobs and family obligations. 4

Depressed and Dying Teen suicide is rising at alarming rates. In fact, according to a recent survey, 13.6 per cent of surveyed high school students in the US and a whopping 46 per cent of surveyed high school students in Canada have created a plan to die. Here’s how to spot the signs of depression and suicidal thoughts in your teens, so you can get them help before it’s too late. By Dr. Allison Forti Every day, we turn on the news or log on to our social media and see stories of teen suicide. Our children are killing themselves more and more every day. Suicide is now the second leading cause of death for young people ages 10-24. In fact, according to the Centers for Disease Control and Prevention, rates of teen suicide have steadily risen in the U.S. since 2007 from 9.7 deaths per 100,000 to 13.15 deaths per 100,000 for ages 15-24. This alarming trend also reveals increases in suicidal ideation and behaviour. According to the latest Youth Risk Behaviour Survey, which is conducted every two years during the spring semester and provides data representative of Grade 9 through Grade 12 students in public and private schools throughout the United States, 31.5 per cent of high school students reported persistent feelings of sadness and hopelessness daily for two or more weeks over the past year. The same survey revealed 17.2 per cent of high school students have considered suicide, 13.6 per cent have created a plan for suicide, and 2.4 per cent have actually injured themselves in suicide attempts. In Canada, our teens are faring no better. Kids Help Phone surveyed 1,319 teens aged 13 to 18 across the country. The finding were published in a report called “Teens Talk 2016,” and included this alarming statistic — 22 per cent of those who responded, seriously considered attempting suicide in the last 12 months. Moreover, 46 per cent had formulated a plan with girls (67 per cent) being twice as likely as boys (33 per cent) to consider taking their own lives. Being aware of the signs of suicidal ideation may help parents protect their teens. Teens most at risk for suicide are those with a past history of substance abuse and mental illness (e.g., depression). If you think your teen might be depressed, it’s important to get him or her the help she or he needs. Here are eight signs to look

10 Must-Haves For Back to School From water bottles to skin care products to shoes and snacks, have your teens looking and feeling their very best for the new school year. This list has all the necessary things that they need to be fully prepared for anything that comes their way! S’well Water Bottle The perfect storage for hot or cold drinks, this durable water bottle lives up to the hype. With tons of colours and patterns to choose from, staying hydrated will be the fashionable thing to do. $45 at Indigo Clarisonic Mia 2 This is an absolute essential for teens to keep them looking fresh and feeling confident. The Clarisonic Mia 2 is a gentle machine that cleanses pores and keeps skin looking healthy and glowing. Comes in Pink and White $131 at Clarisonic.c.  https://www.clarisonic.ca/en/face-brushes/mia-2-facial-cleansing-brush/CL367.html Adidas VL Court 2.0 Shoes These shoes are a staple for any teen’s wardrobe. With cushy rubber soles, these comfortable shoes are sure to be a popular choice for your teen. Comes in Black and Red. $49 at Mountain Equipment Co-op Simply Protein Kids Bars They are healthy snacks, peanut-nut free with quality ingredients and absolutely no artificial flavours. Only 4g of protein and 4g of sugar. These make the perfect, healthy alternative in your kid’s lunch. Just $5.99 a pack and available at Walmart, Loblaws, Metro and Bulk Barn. Mesh Shower Tote This is the perfect shower accessory with numerous compartments and a waterproof pocket to carry all your teen’s shower necessities. $14.99 at Bed Bath and Beyond Fjällräven Kånken Water Resistant Backpack These backpacks have been so popular with teens and with good reason. With narrow back straps and a handle to carry the backpack, this is a lightweight alternative backpack to the ones on the market right now. With a large main compartment and two side pockets, this pack offers ample space for all their stuff. $99.99 Yoobi Mini Supply Kit This little mini-office is a necessity for back to school. Housing everything from a pencil sharpener and scissors to a stapler, staple remover AND staples and more! It’s got everything! $9.99 at Indigo Keepsakes 2.0 Cloud Peak Boots Perfect for those chilly fall and early winter days, these boots have a soft suede-textured microfibre material and a cushy memory foam for the ultimate comfort. They won't mind walking to and from class in these comfy and stylish boots! $63 at Skechers. Lipper Bamboo Revolving Desk Organizer Teens can keep their desk essentials organized with this handy desk organizer. With

6 Gadgets Your Teen Will Love for Back to School   With all kinds of new tech coming out every year, your teen is bound to want something or the other and if it helps them get ahead at school – even better! Whether they are just listening to music on the go or writing essays, this list has everything they need for a successful school year. Airpods Revolutionizing the way students use headphones, Airpods are wireless and connect to iPhones, iPads, Apple Watches, and Macs seamlessly. $219 at Apple.ca iPad Pro More powerful than most PC laptops and are extremely easy to use. The Apple Pencil feels natural and responsive on the iPad Pro with the Smart Keyboard connecting easily for typing notes, essays and emails. Starts at $869 at Apple.ca Wireless Speaker This Outdoor Technology BuckShot 2.0 Wireless Speaker from MEC comes with a rubber-bar mount that allows you to mount to your bike handle bars or dune buggy role cages. It also has a built-in speakerphone so your teen can take calls on the go! $49 at Mountain Equipment Co-op. Fujifilm Wireless Square Mobile Printer With Polaroids and photography being all the rage among teens, this gadget is perfect. Snap pictures with your phone or a compatible Fujifilm camera and this wireless printer will print immediately. It’s completely portable and comes with a rechargeable battery. $249 at Best Buy Tablet Stand With full 210 degrees rotation, this tablet stand is perfect for writing essays, watching movies, or simply having a safe place to store the device. $23.99 at Amazon.ca Reading Book Light For a book that your teen just can’t put down, or late-night study sessions, this travel-size book light is perfect. Comes with a sturdy, bendy arm that clips to any hardcover or paperback. $10.95 at Indigo.

6 Decor Items for Their Dorm Make your teen’s dorm room feel like home with these fun finds sure to liven up their new space! From sprays to water clocks, we have handpicked a diverse list just in time for back to school! Room Spray This will become an instant favourite for your teen. Refreshes any dorm room with the sweet scent of fall. $7.50 at Bath and Body Works Neon Lights A wonderfully bright addition to any study space – choose from a cat, a heart and a cupcake design. These neon light decorations feature modern LED technology for a warm steady glow. $22 at Indigo stores Calendar Chalkboard Perfect for organizing the week, your teen is sure to appreciate having this in their dorm room. Includes rose gold clips at the top for mounting notes. $34 at Urban Outfitters Water Clock For the teen majoring in environmental studies! This clock uses water to run and batteries and electricity are never needed – only tap water. $33.80 at Amazon.ca Floor Pillow These are essential for gatherings with friends or late-night study sessions. Comes in an assortment of fabrics and colours. $59 at Urban Outfitters Lap Desk Whether your teen likes to lounge on the bed or the floor, this lap desk is perfect for laptops or notebooks. $24 at Indigo stores.

Fans of Freaky Friday get ready to experience déjà vu! The popular comedy about a mom and daughter who swap bodies is seeing its fifth iteration with the latest version appearing on The Disney Channel. The movie, which demonstrates the very real push-pull relationship of parents and their teens, stars Broadway veteran Heidi Blickenstaff as Katherine Blake and Cozi Zuehlsdorff (Dolphin Tale and Dolphin Tale 2) as Ellie Blake. In real life, Blickenstaff is a step-mom to two teenage boys and we sat down with both actors to ask: If you could switch places with the parent and teen in your life, what would you want them to know? Heidi Blickenstaff 80s music is the best. Eat your greens. Spend less time on your phone and more time interacting, person-to-person. Wear sunscreen. Always be kind to people. Cozi Zuehlsdorff Sometimes with teenagers, "I hate you" actually means, "help me" Take extra time to tell your kids they're beautiful. It means everything coming from a parent. My room may look messy but I know where everything is. Vegetables aren't really that important. If I'm on my phone, maybe I'm using it to achieve world peace so give me the benefit of the doubt. Freaky Friday premieres Friday, August 10 (8:00 p.m., ET/PT) on Disney Channel and DisneyNOW.

3 Reasons to go to The Mosaïculture Gatineau 2018 Exhibit Have you thought about some places you might want to visit this summer? If so, here’s a site worth traveling to. Just picture being surrounded by luscious plants and flowers while gazing at the most beautiful sculptures of Gatineau, and spending some much needed time with your teen. From now until October 15th The Mosaïculture Gatineau 2018 exhibit is open to the public for viewing. This year’s theme is “A Marvelous Voyage” and consists of 45 magnificent floral pieces surrounding Jacques-Cartier Park. This exhibit is a must-see, with more than 5.5 million plants used to design such majestic sculptures each exhibiting a piece of Canadian history. Need a reason to take your teen? We have three. It encourages Canadian history Your teen will benefit from the history behind some of these figures such as The Man Who Planted Trees, The Drum Dancer, The Howling Wolf, and Mother Earth, just to name a few. Each sculpture represents a story, every piece brings the essence of the story alive in a remarkable, profound way that’s breathtaking to the eyes and engages questions that’ll manifest the curiosity in your teen to learn more. History has made a huge impact on the pieces they’ll witness throughout the exhibit; the plaques represent the story behind each sculpture to encourage learning every step of the way. It exposes teens to art Another great reason to bring your teen to the exhibit is for the exposure to art they’ll experience. 45 different pieces surround the park, all offering something quite unique, such as the Bird Tree: a sculpture that represents as many as 50 endangered species. This piece is 52-ft high and weighs over 100 tonnes. An astounding 350,000 plants were used to create such magnificent work that raises the awareness of such talents from the creators who have taken mountain climbing and trapeze courses to perfect the trimming of the trees. Whether it’s plants or flowers, each sculpture is handcrafted into something quite breathtaking that should be witnessed in real time. The sculptures have a way of sparking up creativity or inspiration and that’s something we want our teens to exercise, especially during the summer when all they want to do is shut their brains off and relax. It’s a perfect way to keep their minds stimulated. It fosters bonding time Finally, the third reason you should visit the Mosaïculture Gatineau 2018 exhibit

Top 7 things to do with kids in Montreal this summer Have kids and want to travel to Montreal? From toddlers to teens, Montreal is filled with activities that are actually fun for the whole family. Photo Credit: Claude Robidoux/VIA 1. Take the train. There’s nothing easier than rolling into the VIA station, grabbing your bags and walking to one of the many fantastic hotels in the downtown core. The kids will love the train experience and you’ll love the me-time to read, listen to music or catch up on some much-needed sleep. 2. Old Port. Tuck into shops, have a drink on a patio, rent a bike, quadricycle or pedal boat, learn to Segway or Hoverboard or zip line across the water. 3. La Grande Roue de Montreal. This highlight of the city gives you a panoramic, breathtaking view from 60 metres high in the air. Day or night, this is a magical experience. 4. SOS Labyrinthe. This unique indoor treasure hunt located in the Old Port is fun for all ages — and great on a rainy afternoon. Find your way through a 2-km maze to the four longshoremen’s treasures, get your card stamped and get out as fast as you can. 5. Biosphere. You can’t miss the white dome that is Biosphere, located on Ile Sainte-Helene. Built for Expo 67, it now hosts exhibitions and scientific events that highlight the ways we live as eco-citizens. Kids will love the interactive displays, games, videos, nature tours and more. 6. Botanical Gardens. With more than 22,000 plant species, 10 greenhouses, and 30 thematic gardens, you’ll feel as though you’ve been transported to far-off lands while getting that much-needed break from the bustle of the city. 7. Voiles en Voiles. This outdoor park, situated steps from the zip line and Ferris wheel, features aerial courses all aboard two massive ships — and a whole host of bouncy castles that’ll have the kids amused for hours. The ships are fun for adults too — or the perfect excuse for you to sit and read a book for a bit.  By Chantel Guertin

4 Reasons To Take Your Teen To Clear Lake, Manitoba Families looking to experience a quintessential Canadian beach town need look no further than Wasagaming in Riding Mountain National Park in Manitoba. As soon as you enter the log cabin-looking gates of the provincial park, you will be transported to a place that’s packed with adventure, wildlife, amazing food and scenery that will leave an imprint on your memory for years to come. Surrounded by lush forest, Wasagaming, otherwise known as Clear Lake, is located about three hours northwest of Winnipeg. During the summer, the hotspot is bustling with vacationers — young and old. If you’re looking to impress your tween and teen with a family getaway they won’t soon forget, don’t miss out on these four things to do and see in Clear Lake. The Lakehouse Before you begin exploring the area, stake your basecamp at The Lakehouse. Located in the heart of the main stretch of Wasagaming, just steps away from the beach, this boutique hotel is not only the perfect place to stay, but it also serves as a hotbed for entertainment. Whether they are staying there or not, the main lobby is bustling with vacationers lined up at the ice cream, coffee and smoothie bar. The adjoining lounge, fitted with sink-into chocolate leather lounge chairs, a cozy fireplace and reclaimed wood bar and tables, is the ideal setting for the lodge’s trivia, boozy bingo and live music nights. In the back of the resort, where you access the hotel rooms, is two hot tubs, barbecue stations, and sitting/lounging areas, all underneath a canopy of twinkle lights, that look nothing less than magical on a warm summer’s night. The rooms are comfortable and contemporary with reclaimed wood headboards, brightly coloured furniture and convenient amenities every family needs, such as a microwave and fridge. Don’t leave without picking up a Lakehouse souvenir — the stylish logo is printed on everything from candles and coffee cups to T-shirts and sweaters. Clear Lake Marina You can’t help but be drawn to the crystal clear waters of Clear Lake. It’s the perfect place to swim, water ski, wake-board, canoe, and paddleboard. To soak in the scenery from a whole new perspective, head to the Clear Lake Marina where you can rent everything from a motorboat to a paddle boat or take the family on a dinner or sunset cruise on the Martese. Not only will your teen capture some