The Importance of Sleep

Despite what they may say, teenagers need sleep. In fact a good night sleep is like their mental health superpower. Teens need around 8 to 10 hours sleep, although this can vary depending on the person. A good night's sleep can:

give more energy
help manage difficult emotions
improve memory, attention and concentration
help deal with stressful situations.

As parents it’s part of our role to support our children form healthy habits around sleep. Below are some ideas that may help improve your child’s sleep. Your child will need your support with trying these, especially in reducing their use of screens around bedtime.

Is your child struggling to sleep? Here’s some things to try:

Turn off games, YouTube, social media and any notifications at least an hour before bed. Try a movie, book or watch TV instead (not in the bedroom though!)
No devices in bedrooms
Getting outside and being active, particularly in the morning, can help sleep
Use the blue light filter on your phone and lower the brightness at night
Try a mindfulness exercise – check out Smiling Minds app for ideas

Try to get in a routine going to bed and getting up at a similar time each night. An extra hour, every now and then is fine – any more can confuse your body clock
Avoid caffeine at least six hours before bed
Avoid napping during the day
Ensure you are eating healthy meals throughout the day

If your child has tried these strategies and is still struggling to sleep and has consistently struggled to sleep over at least two weeks, it’s time to have a chat with your local doctor for further support.

For more info: https://raisingchildren.net.au/teens/healthy-lifestyle/sleep/sleep-teens

Is your teen not convinced they need sleep? Here’s something for them to look at: HSP225-Sleep-Fact-Sheet-DP3.pdf (headspace.org.au)

GET ACTIVE IN THE YARRA RANGES GUIDE - TERM 2

Use this handy guide to find walking groups, popular trails, public art, gardens, gym, neighbourhood house activities, green spaces and more. Check it out below.

https://inspiro.org.au/wp-content/uploads/2025/04/Get-Active-in-the-Yarra-Ranges-Term-2-2025.pdf

HEALTHY RECIPE - MEXICAN STYLE MINI PIES

Fibre plays an important role in our digestive health! This recipe from the Heart Foundation is high in fibre, protein and is easy to put together on a weeknight (Heart Foundation, 2025).

Ingredients:

Olive oil spray
1 teaspoon olive oil
1 small red onion, finely chopped
1 garlic clove, crushed
½ red capsicum, seeded, finely chopped
2 carrots, peeled, coarsely grated
1 teaspoon Mexican chilli powder
400g can no added salt diced tomatoes
400g can no added salt red kidney beans, rinsed, drained
125g frozen corn kernels
6 wholemeal wraps
½ cup (60g) grated reduced-fat mozzarella
Coriander sprigs, to serve
Lime wedges, to serve

Method:

Step 1

Preheat oven to 180°C. Lightly spray 6 holes of a ⅔ cup (160ml) Texas (large) muffin pan with olive oil spray.

Step 2

Heat the oil in a medium saucepan over medium heat. Add onion and garlic. Cook, stirring, for 2-3 minutes or until the onion is soft. Add the capsicum, carrot and chilli powder. Cook, stirring occasionally, for 2-3 minutes or until capsicum is just tender.

Step 3

Add the tomato, beans and corn. Bring to the boil. Reduce heat to low. Simmer for 4-5 minutes or until the mixture thickens.

Step 4

Place the wraps on a clean work surface. Trim each wrap to a 15cm disc. Place wrap discs on a microwave-safe plate. Heat in microwave for 20 seconds to soften. Place 1 wrap in each prepared hole. Fill with the bean mixture and sprinkle with mozzarella.

Step 5

Bake for 10-15 minutes or until wraps are crisp and cheese is bubbling and golden. Top with coriander sprigs and serve with lime wedges.

(Courtney Croxford: Adolescent Health Nurse)

HEALTH AND WELLBEING SERVICES/CONTACTS -

KNOX, MAROONDAH, YARRA RANGES

Bike Club

Clare Rayner