Wellbeing Report

Mindfullness and Sleep

Our minds are constantly active.

You might be watching television – but also thinking about the past, or worrying about the future, or wondering what you’re going to have for dinner. Mindfulness is focusing your complete attention on what’s happening right now. It’s also letting your thoughts and worries come and go without judgment.

You can be mindful of your internal world – for example, what you’re thinking, how your breath makes your chest rise and fall, or how an emotion feels in your body. Or you can focus on what’s around you – for example, the sun on your skin, the smell of your coffee, or the sound of a bird. You can be mindful anywhere and with anything. For example, you can be mindful while you’re eating, walking, listening to music or sitting.

When you practise mindfulness, you’ll feel generally calmer, more focused and better able to concentrate. And in moments of stress, you’ll be able to pause, relax, see things more clearly and make better decisions. For children and teenagers, mindfulness can be a way to deal with the stress of study, work and play as they get older.

Everyday mindfulness

You can use everyday moments to build and practise everyday mindfulness. The more you practise, the more benefit you’ll get.

You can also encourage your child to build mindfulness. In many ways, this is simply about getting your child to do what they naturally do. Young children are naturally mindful because every new experience is fresh and exciting for them. Older children and teenagers can learn mindfulness.

There are many ways to help your child build and practise mindfulness. For example:

Colouring in is a great way to get your child focused on a task.
Walking through nature with the family can get your child interested in exploring the beauty of nature. Your child could collect and examine autumn leaves, or feel the sand beneath their toes during a walk on the beach.
Taking photographs or drawing something interesting or beautiful – like a sea shell or an insect – encourages your child to look closely at details.
Looking after a vegetable patch encourages your child to notice how plants grow.
Listening to music and focusing on the instruments or lyrics is a great way for your child to focus on the present without distraction.

Mindfulness meditation

Mindfulness meditation is a highly focused type of mindfulness. It combines meditation, breathing techniques and paying attention to the present moment to help you notice the way you think, feel and act.

You can do mindfulness meditation with an instructor, or you can use a guided mindfulness meditation app.

If you or your child is trying mindfulness meditation, you might sometimes find that you or your child is focusing on negative or upsetting thoughts. It could be worth trying mindfulness with an experienced practitioner. They can help you understand your thoughts and focus on positive things.

Mindfulness: the evidence

There’s clear evidence that practising mindfulness can have health benefits for adults.

For example, studies suggest that mindfulness-based stress reduction (MBSR) can reduce stress and improve other mental health issues. Mindfulness-based cognitive therapy (MBCT) can help people with depression stay well and stop them from getting depressed again. It can work just as well as an antidepressant.

Being ‘present’ and less anxious can boost social skills and academic performance. It can also help people manage emotions. Mindfulness can also reduce anxiety and depression.

There’s growing research into mindfulness for children and teenagers, including both school-based mindfulness group programs and individual practice. The research suggests that regular mindfulness practice and programs:

work best at helping children and teenagers reduce stress, anxiety and panic
appear to improve attention and reduce low mood
can boost children’s and teenagers’ empathy and self-compassion.

Children and teenagers seem to enjoy and appreciate mindfulness activities, and schools are introducing mindfulness-based exercises into their day-to-day routines.

Sleep

Over 90% of adolescent children don’t get the recommended amount of sleep on school nights. Getting enough good-quality sleep is important during this period, because sleep is vital for thinking, learning and concentration skills. Lack of sleep in these years has also been linked to mental health conditions like depression and anxiety.

For more mindfulness and sleep information, please visit https://raisingchildren.net.au

Why is sleep important?

Sleep restores children physically. It helps them learn and remember things, and it boosts immunity. And sleep helps children grow. For example, children’s bodies produce growth hormone when they’re asleep.

Children of all ages need to get enough sleep so they can play, learn and concentrate during the day.

Sleep at different ages

Babies, children and teenagers need different amounts of sleep. For example, as babies and children get older, the amount of sleep they need slowly decreases.

Also, sleep patterns change as babies and children get older. For example, as babies get older, they begin to sleep less during the day and more at night.

School-age children: when and how much they sleep

Children aged 5-11 years need 9-11 hours of sleep a night.
Children over 5 years of age rarely nap during the day. If your child often needs daytime naps, it’s good to check they’re getting enough sleep overnight. See your GP if you have concerns.
Primary school-age children are usually tired after school and might look forward to bedtime from about 7.30 pm.

Teenagers: when and how much they sleep

Children entering puberty generally need about 8-10 hours of sleep a night.

Changes to the circadian rhythm during adolescence mean it’s normal for teenagers to want to go to bed later at night – often around 11 pm or later – then get up later in the morning. Good daytime habits and sleep environment habits can help teenagers get enough sleep.

Positive bedtime routines for school-age children

Bedtime routines help school-age children fall asleep. At this age, your child might be more independent with things like brushing their teeth, but they’ll probably still enjoy quiet play, reading, gentle chat and cuddles with you as part of their bedtime routine.

Even as your child becomes more independent or starts to have a later bedtime, it’s still a good idea for them to have a bedtime routine.

Here’s an example of a bedtime routine for a school-age child:

Your child does homework before dinner if they can, so that they can relax before bed.
Your child has a bath or shower.
Your child spends time doing relaxing things like drawing, listening to music or playing a game. Your child is likely to get to sleep more quickly if they avoid screens in the hour before bed.
You and your child share a story in bed. You can read to your child or ask your child to read to you.
You and your child have a cuddle and a kiss goodnight.
You or your child turns out the light.

Dear Parents,

We are excited to announce the relocation of our new Wellbeing Hub at school! The Wellbeing Hub is a dedicated space where students can come to relax, recharge, and take care of their mental and emotional health.
It is in the front office space opposite the I.T department and shared with the library space.

One of the services we offer at the Wellbeing Hub is a daily breakfast. We understand the importance of starting the day off right with a nutritious meal, and we want to ensure that all students have access to a healthy breakfast to fuel their day.

In addition to breakfast, the Wellbeing Hub is a place where students can come when they are feeling overwhelmed or stressed. Our trained staff are always available to offer support, guidance, and a listening ear to any student in need.

We believe that prioritizing and nurturing the mental health and wellbeing of our students is essential for their overall success and happiness. We are committed to providing a safe and supportive environment where all students feel valued, heard, and supported.

If you have any questions about the Wellbeing Hub or would like more information, please do not hesitate to reach out to us. Thank you for your continued support in helping us create a positive and healthy school community.

Sincerely,

Anna pace
Year 7-8 wellbeing officer