Camden High School Newsletter

Ways to Wellbeing

 SLEEP - a vital piece of the whole wellbeing puzzle 

Sleep is important for more than just recovering your energy. It is directly linked to overall emotional, mental and physical health. 

 

During sleep, amazing things happen in our brain and body. Benefits of a good night’s sleep include: 

  • Better moods and better choices in behaviour 
  • Improved self-esteem and resilience 
  • Improved concentration and memory – which enhances learning 
  • A strong immune system so we can fight of germs 

Without the right amount of sleep we can feel tired, moody, run down, unwell, foggy-brained and have trouble regulating our emotions.  

A bad sleep can have a BIG impact on your day. 

 

So how much sleep do our teenagers need? 

The recommendation is 8-10 hours sleep every night. 

Given the demands of school, sport, social events, chores, study, and the physical demands of growing – a teenager's body and brain needs plenty of rest. 

 

So how can we make sure we get 8 to 10 hours of sleep every night? 

Here are our best tips below: 

  • Avoid screens such as computers, TV or smart phones, loud music, homework or any other activity that gets your mind racing for at least an hour before bedtime. 
  • Choose a relaxing bedtime routine; for example, have a bath and a hot milky drink before bed, or use meditation or mindfulness activities. Gentle yoga may also help. 
  • Avoid stimulants in the evening like coffee, tea, soft drinks and energy drinks. 
  • Keep your bedroom dark at night. Your brain’s sleep–wake cycle is largely set by light received through the eyes. Try to avoid watching television or using smart phones right before bed. In the morning, expose your eyes to lots of light to help wake up your brain. 
  • Do the same bedtime routine every night for at least four weeks to make your brain associate this routine with going to sleep. 
  • Get active during the day so you are more physically tired at night. 
  • Set up a comfortable sleep environment. 
  • Set up a regular wake-up time. 
  • Avoid staying up late on the weekends. Late nights will undo your hard work. 
  • Remember that even 30 minutes of extra sleep each night on a regular basis makes a big difference. However, it may take about six weeks of getting extra sleep before you feel the benefits. 

 For more information on sleep (and other wellbeing topics) please check out the websites below: