Ways to Wellbeing

Wellbeing Initiatives for Term 2

This term is looking to be a busy one in terms of wellbeing groups and programs.

We have some familiar initiatives like Morning Fuel Up and Chill Out Tuesday continuing through the term.

Remember that students can grab a quick brekky on Monday, Thursday and Friday mornings. Students can also come into the library for some fun, easy and calming activities during Chill Out Tuesday which runs every Tuesday during the first break.

Term 2 will also be host to a number of fun and different programs, to support emotional and social wellbeing:

Week 4 : Year 11 are away at camp (photos of the high swing and abseiling to come in our next newsletter!)
Week 4: Year 10 will be going through one of our favourite and most engaging external programs called “Walk the Talk”
Weeks 4 through 10: Our new, small group drumming program “Rhythm to Recovery” will commence for students in Year 7.
Week 7: Year 9 will have the chance to attend the DAIR program run by Youth Solutions

Add to that the excitement of the Camden-Cowra Exchange in Week 6, and it looks to be a busy and engaging term!

The importance of Sleep – especially during busy times.

Given that we have such a big term coming up, it is a good opportunity to talk about how we can support our young people to not just survive, but to thrive.

One of the biggest barriers to student wellbeing that we see in our conversations with young people at school is a lack of sleep. Many students are staying up too late and not getting the rest they need—and it’s having a real impact on their health, mood, relationships and learning.

Teenagers need around 8 to 10 hours of sleep each night, but many are getting much less. Without enough sleep, it’s harder for students to concentrate in class, manage their emotions, and feel motivated during the day.

Getting enough sleep helps the brain focus, solve problems, and remember things. It also supports a more balanced mood and better decision-making. On the other hand, not getting enough sleep can lead to feeling anxious, low in mood, easily frustrated, or just not like themselves.

The good news is that small changes can make a big difference. Parents play an important role in helping teens build healthy sleep habits.

Helping teens sleep better in a digital world – resources from the Blackdog Institute

Screen use—especially at night—can make getting quality rest harder. The Black Dog Institute offers practical, research-based advice to help parents guide their teens toward better sleep habits in today’s tech-filled world.

Tips for Supporting Better Sleep:

Set Clear Boundaries Around Screen Use: Encourage screen-free time in the hour before bed. This helps the brain wind down and prepares the body for restful sleep.
Create a Calming Night Routine: Support your teen in establishing a consistent evening routine that doesn’t revolve around devices—this could include reading, listening to calming music, or gentle stretching.
Keep Devices Out of the Bedroom: Wherever possible, create a device-free sleep environment. Charging phones outside the bedroom can reduce the temptation to scroll late at night.
Talk Openly About Sleep and Screen Time: Help your teen understand how screen use—particularly social media and gaming—can affect their sleep quality and mental health.
Lead by Example: Model healthy digital habits in your own life, including switching off devices before bed and prioritising good sleep hygiene.

Supporting your teen’s sleep is one of the most powerful ways to help them thrive. For more tips and tools, visit the Black Dog Institute’s guide for parents.

Try the Free Sleep Ninja® App

Sleep Ninja® is a free, evidence-based app developed by the Black Dog Institute to help young people aged 12–17 improve their sleep. Using techniques based on cognitive behavioural therapy (CBT), the app teaches good sleep habits through a fun, interactive chatbot-style guide.

🛌 Learn more or download here: blackdoginstitute.org.au/sleep-ninja

More apps to support better sleep habits and create a more relaxing bedtime routine:

🌙 For Relaxation and Sleep Support:

Headspace – Guided meditations and calming sleep stories.
Calm – Soothing music, nature sounds, and stress-relief tools.
Insight Timer – Free meditations, sleep music, and breathing exercises.

🎧 For White Noise and Sleep Sounds:

Rain Rain Sleep Sounds – Gentle rain, ocean, and ambient sound options.
White Noise Lite – Blocks out distractions with steady background sounds.
BetterSleep – Customizable soundscapes and sleep stories to help teens relax.

These can be great alternatives to screen time before bed and may help make winding down at night easier and more restful.

More information on sleep can be found at: