The Importance of Maintaining Proper Sleep Hygiene for Adolescents

In the hustle and bustle of a Senior School student's life, sleep can take a backseat to the myriad activities that fills their day. I have commented at length regarding the number of academic and extra-curricular activities that pepper our College calendar, and a fellow member of staff recently noted the number of homework hours the VCAA expects VCE students to fill in each day.

However, the importance of proper sleep hygiene cannot be overstated, especially for teenagers who find themselves at a critical stage of their physical, emotional, and intellectual development. The recommended eight hours of sleep per night is essential for their physical and mental wellbeing, and it is imperative that both adolescents and their parents understand the significance of good sleep habits.

I mentioned in assembly that one of our students logged off their school-issued Surface Pro around 4.30am one morning. Students have also indicated to their teachers that they while away hours on their smart phones and tablets, sometimes dozing off whilst clutching their devices in hand which sees them nodding off or staring blankly into the distance in class - or in assembly.

The Science of Sleep

Research has consistently shown that sleep plays a crucial role in cognitive functions, emotional regulation, and overall health. According to the American Academy of Sleep Medicine, teenagers aged 13 to 18 should sleep 8-10 hours per 24 hours for optimal health. Adequate sleep helps improve attention, behaviour, learning, memory, and overall mental and physical health. A good night's sleep allows students to process what they have learned during the course of the day and helps them to prepare themselves (both mentally and physically) for whatever they will face the next day.

Conversely, a lack of sleep can lead to various problems including mood swings, a weakened immune system, and an increased risk of mental health issues such as depression and anxiety - all of which inevitably serve to distract from the process of learning and sound academic progress. Chronic sleep deprivation in adolescents has also been linked to obesity and cardiovascular diseases.

The Role of Sleep Hygiene

Sleep hygiene refers to the practices and habits that are conducive to sleeping well on a regular basis. For adolescents, this includes maintaining a consistent sleep schedule, creating a restful environment, limiting exposure to screens before bedtime, and avoiding caffeine and heavy meals in the evening.

To cultivate good sleep hygiene, students should:

Set a consistent sleep schedule: Go to bed and wake up at the same time every day, even on weekends.
Create a restful environment: Ensure the bedroom is cool, dark, and quiet.
Limit screen time before bed: Avoid electronic devices at least an hour before bedtime.
Avoid stimulants: Reduce intake of caffeine and heavy meals before sleeping.

Biblical Wisdom on Rest and Responsibility

The importance of rest is echoed in the Bible, emphasising that there is a proper time for everything, including a time to rest. Ecclesiastes 3:1 states, There is a time for everything, and a season for every activity under the heavens. This verse underscores the necessity of balance in our lives, including the balance between activity and rest.

The Bible highlights personal responsibility in taking care of oneself. 1 Corinthians 6:19-20 reminds us, Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore, honour God with your bodies. This passage encourages us to treat our bodies with respect, which includes ensuring we get sufficient sleep.

Taking Personal Responsibility

Students need to understand that taking care of their sleep is a crucial part of their overall health and wellbeing. While parents can provide guidance and support, it is ultimately the responsibility of the individual to cultivate good habits. By recognising the real value of sleep and making it a priority, adolescents can improve their quality of life and set a foundation for lifelong health.

By aligning our daily habits with the wisdom found in both science and scripture, we can foster a healthier, more balanced life for the younger generation. As we guide them to take personal responsibility for their health, we also instill in them the values that will benefit them throughout their lives.

School News Recap: A Busy End to Term 2

As Term 2 draws to a welcome close, the Senior School continues to bustle with activity. The last three weeks have been eventful, filled with celebrations, academic milestones, and enriching experiences for our students. The King's Birthday (that still sounds strange) provided a much-needed break for everyone, allowing students and staff to recharge just before the Year 7 and Year 10 Immunisations and a veritable assortment of activities as we made our way to the finish line for Term 2.

Ensemble Evening: A Showcase of Talent

On Friday June 14, our staff and students treated parents and teachers to an unforgettable Ensemble Evening. The event featured orchestral and choral renditions of both classic and contemporary pieces, showcasing the incredible talent of our students. The dedication and hard work of our teachers, instructors, and support staff were evident in the flawless performances. A heartfelt thank you to everyone who contributed to making this evening a success.

General Achievement Test and Morrisby Profile: A Milestone for Senior Students

June 18 marked the General Achievement Test (GAT) for all students sitting a Unit 3/4 subject. Despite a few nervous jitters, the examinations proceeded smoothly, demonstrating the resilience and preparation of our Year 11 and 12 students. This accomplishment is another step forward as they look ahead to future challenges.

Year 10 students also sat the Morrisby Profile on GAT day so that we can add just one more arrow to their quiver as they contemplate their subject options for VCE and future career paths. For the uninitiated (I counted among you until recently), the Morrisby Profile is a comprehensive career guidance assessment designed to help individuals understand their strengths, interests, and potential career paths. It is commonly used in educational settings to assist students in making informed decisions about their future education and career choices. The profile consists of a series of tests and questionnaires that evaluate various aspects of an individual's abilities and preferences.

Thank you to Mrs Doblin for setting this up for our Year 10s, her efforts are greatly appreciated by all.

VCE Pathways Evening

The VCE Pathways Evening for the 2025 Year 10 and 11 students took place on June 20. The evening provided valuable information on subject selection options, the selection process via the online portal, and fast-tracking options for next year's Year 10s. The night was a resounding success, thanks to the teachers who gave their time to meet with students and parents, offering insights into their respective subjects. This year's process was different from previous years combining three separate evenings into one but worked exceptionally well.

Do not worry if you missed out, the presentation slides and information booklets from the evening were emailed to all parents of current Year 9 and 10 students and sent via direct message to the students.

Year 10 Work Experience

Currently, Year 10 students are immersed in their work experience programs, gaining practical insights and hands-on exposure to various professions. This opportunity allows students to explore potential career paths, develop new skills, and understand the workplace environment. The feedback from employers has been overwhelmingly positive, highlighting the students' enthusiasm, professionalism, and willingness to learn.

Year 9 Election Program

The Year 9 Election Program is in full swing, with students actively engaging in the political process. They have been out on the hustings, spruiking their policies to potential voters, preparing and presenting campaigns. This program not only educates students about the electoral process but also hones their public speaking, leadership, and organisational skills. Special thanks to Mr White for his continued efforts in coordinating this program and to Victorian MP Nicole Werner for her inspiring talk on the life of a member of parliament.

End of Term Reminder

As a reminder, Friday June 28, marks the last day of Term 2 before a well-earned three-week holiday for students. This break is an excellent time for students to rest, recharge, and prepare for the challenges of the upcoming term.

The last three weeks of Term 2 have been packed with significant events and milestones and we look forward to more achievements and experiences in the next term.

James Avram

Deputy Principal - Head of Senior School

Term	First Day	Last Day
2	Monday 15 April	Friday 28 June
3	Monday 22 July	Friday 20 September
4	Monday 7 October	Wednesday 4 December

2024 Public Holidays and Student Free Days
Friday 26 July	Student Free Day
Monday 4 November	Student Free Day
Tuesday 5 November	Public Holiday - Melbourne Cup
Friday 22 November	Student Free Day
Monday 25 November	Student Free Day

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2024 Term Dates