Pastoral Care & Wellbeing

Finishing Well: Screens, Sleep and Digital Downtime

As the year draws to a close, exams and final assessments are front of mind for many of our students. We talk a lot about revision and preparation, but how well a student performs also depends on something that happens well away from the classroom: how much sleep they are getting, and what their screen use looks like in the hours before bed.

Why schools are paying attention

Schools are becoming more and more concerned about the impact of screens on students’ ability to concentrate. This month the Australian Department of Education published A Digital Detox, in which the Minister for Education argues there is a case for winding technology back a little in schools.

Here in Victoria, the rules are also expanding. As we shared earlier this term, from 28 January 2027 phones must be switched off and stored away from first bell to final bell in every Victorian school, with new restrictions on smartwatches, wireless earbuds and other wearable devices. An independent evaluation of the ban introduced in government schools in 2020 found students were more focused in class and more social during breaks.

School rules can only do part of the job. What happens at home, particularly at night, matters just as much. Two articles on the Online Safety Hub, which all St Patrick’s families can access, offer practical advice.

Is your child’s screen stealing their sleep?

In Is Your Child’s Screen Stealing Their Sleep (and Their Smarts)?, digital wellbeing content creator Michelle Manowski explains that the effects of poor sleep go well beyond feeling tired and can even resemble the symptoms of conditions such as ADHD. Signs to look out for include trouble focusing at school, difficulty remembering information or finishing tasks, restlessness, disorganisation, and irritability or mood swings. These are the last things a student needs in exam season.

Screens get in the way of sleep in several ways. Blue light suppresses melatonin, stimulating games and feeds keep the brain alert, social media can stir up strong emotions such as anxiety or fear of missing out, and time on a device can simply replace time asleep.

The article offers five strategies:

• establish a “digital sunset”, with no screens for at least an hour before bed
• keep the bedroom screen-free, including TVs, computers and charging phones
• keep bedtimes and wake-up times regular, even on weekends
• build a calming bedtime routine, such as a warm bath, reading or relaxing music
• encourage a balanced diet and regular exercise, and avoid caffeine and sugary drinks close to bedtime

If your child continues to struggle, the article recommends speaking with your paediatrician or a qualified healthcare professional, as other factors can also be involved.

Read the full article here: Is Your Child’s Screen Stealing Their Sleep (and Their Smarts)?

Digital downtime over the holidays

The end of the school year brings a welcome break from routine, but it can also mean a lot more time on devices. In Digital Downtime: Managing Healthy Holiday Habits, child wellbeing specialist Teodora Pavkovic encourages parents to aim for balance rather than strict control. She suggests:

• agreeing on clear but relaxed boundaries about when devices are used and when they are put away, so everyone knows what to expect and arguments don’t take over the holidays
• finding offline activities your child enjoys, such as time outdoors, creative pursuits or relaxing with family, as they will be more willing to step away from a screen if there is something they want to do instead
• having your child set their own achievable limits, which builds responsibility and self-regulation
• encouraging quality over quantity, with content that suits their age, interests and values
• leading by example, because children notice how the adults around them use their devices and whether they make time for real-world connection

Read the full article here: Digital Downtime: Managing Healthy Holiday Habits

Working together

None of this requires perfection. One small change, such as charging phones outside the bedroom during exams, can make a real difference, and it is much easier for young people to switch off when home and school send the same message.

To continue this conversation, keep an eye out early in Term 1 next year for Growing Up Online with Susan McLean. This free parent information evening will include practical advice on managing gaming and devices at home.