From the School Psychologists

In our recent bulletin, we shared the findings from Black Dog’s Future Proofing Study that the Graduating Class of 2025 participated in. You can read a summary of the findings here: Landmark Australian study. 

An important finding of the Future Proofing research showed that sleep plays a vital role in protecting adolescent mental health. Researchers found that ongoing sleep difficulties among young people are linked with higher risks of low mood and anxiety. The researchers emphasised the importance of prioritising sleep education and sleep screening among adolescents.   

Healthy sleep habits and supports

Healthy sleep habits support learning, mood and emotional regulation. Some ideas to consider that support sleep hygiene and healthy habits include: 

• Regular rhythms: aim for similar bedtimes and wake-up times on weekdays and weekends to improve sleep quality. We know that life can get busy sometimes, so having some flexibility when needed is helpful too
• Wind-down time: help support a calming evening routine (such as warm shower, reading, stretching)
• Screen boundaries: power down devices at least one hour before bedtime to assist the circadian rhythm. Modelling values about sleep and screen reduction before bedtime is powerful for young people in establishing their own routines
• Sleep-friendly spaces: consider environmental factors that promote sleep such as temperate, lighting and noise levels
• Day-time habits: encouraging regular exercise and avoiding caffeine (especially in the afternoon) contribute to promoting good sleep

If sleep difficulties persist or you have concerns, we encourage you to contact the School Psychologists or your child’s GP for further advice. If your child is in high school, you can also encourage them to speak directly with the School Psychologists for support. Reaching out for support early makes a significant difference!

Additional resources

The Sleep Ninja app is a free, evidence-based tool developed by the Black Dog Institute for adolescents. It uses Cognitive Behavioural Therapy techniques (CBT) across six short sessions to foster healthy sleep habits, manage night-time worries and improve sleep quality. Sleep Ninja was designed with young people and is suitable for those aged 12 to 16 years old. It can be a practical online support alongside family routines and additional supports. 

The Black Dog Institute also has quality evidence-based information on assisting young people to develop healthy routines and optimal sleep, for example, Tips for Supporting Better Sleep - Black Dog Institute. This website includes recommended resources for young people, as well as for parents and carers wanting to improve their sleep. 

Emily Reed and Bec Campey

ereed@kws.nsw.edu.au ; rcampey@kws.nsw.edu.au