Student Wellbeing

The Importance Of Sleep: Enhancing Academic and Personal Wellbeing

Adequate sleep is a fundamental pillar of overall wellbeing, comparable to proper nutrition and regular physical activity. However, due to academic responsibilities, extracurricular commitments, and social engagements, many students struggle to obtain sufficient rest. Insufficient sleep can negatively impact concentration, emotional stability, and academic performance. Fortunately, by adopting proper sleep hygiene practices, students can enhance their cognitive function, mood, and overall health.

Sleep hygiene encompasses a set of practices that contribute to high-quality sleep. These include maintaining a consistent sleep schedule, creating an optimal sleep environment, and avoiding behaviours that disrupt rest. Adolescence is a critical period for physical and cognitive development, and sufficient sleep is essential for these processes.

The benefits of proper sleep include:

Enhanced Cognitive Function and Memory Retention – Sleep facilitates the brain’s ability to process and store information, improving learning and retention.

Emotional Stability and Mental Health – Sleep deprivation can contribute to heightened stress, anxiety, and irritability. Sufficient rest supports emotional wellbeing and resilience.

Strengthened Immune System – A well-rested body is more capable of combating illnesses and maintaining overall health.

Increased Energy Levels and Performance – Quality sleep enables students to function optimally in both academic and extracurricular activities.

Support for Physical Growth and Development – Deep sleep is essential for the release of growth hormones, which play a vital role in adolescent development.

To achieve high-quality sleep, consider implementing the following best practices:

Establish a Consistent Sleep Schedule – Aim to go to bed and wake up at the same time each day, including weekends.

Develop a Calming Pre-Bedtime Routine – Engaging in relaxing activities such as reading, stretching, or listening to soothing music can help signal to the body that it is time to rest.

Minimise Exposure to Screens Before Sleep – The blue light emitted by electronic devices can disrupt the natural sleep cycle. If students must use an electronic device before bed, they should consider switching their device to ‘night mode’.

Avoid Caffeine and Intake in the Evening – Beverages such as coffee, soft drink and energy drinks can interfere with the ability to fall asleep.

Optimise the Sleep Environment – A cool, dark, and quiet bedroom setting can significantly improve sleep quality.

If falling asleep is a challenge, there are several techniques that may help. Engaging in deep breathing exercises, progressive muscle relaxation, or meditation can help calm the mind and body. As difficult as it may be, students should also avoid watching the clock, as this can increase anxiety about not sleeping. Instead, if sleep does not come within 20-30 minutes, students may get up and engage in a quiet, non-stimulating activity, such as reading a book under dim light, before trying again. Additionally, maintaining a consistent sleep routine and reducing daytime naps can help regulate the body's internal clock, making it easier to fall asleep at night.

By prioritising proper sleep hygiene, students can enhance their academic success, emotional well-being, and physical health. Establishing healthy sleep habits now will serve as a foundation for long-term well-being and productivity.

If students have further questions on how they can optimise their sleep, they should consider reaching out to the school counselling team for assistance with this.

The Benefits Of Counselling

What College Counselling Offers

Our service is a confidential, professional and inclusive resource for all students from Years 7 to 12, across both campuses. It is designed to provide support for a range of issues, including but not limited to:

Managing stress and academic pressures
Building self-esteem and resilience
Navigating friendships and social dynamics
Coping with family changes or personal challenges
Addressing feelings of anxiety or sadness, and many more

How Students Can Access Counselling

Self-referring to the Wellbeing Coordinator counselling@stbedes.catholic.edu.au
Drop-in to our Wellbeing Office at our Mentone Campus (near the Chapel gardens)
Requesting a referral from their Homeroom/Tutor Group teacher, Year Level/House Coordinator on their behalf
Requesting a referral from their Parent/Guardian on their behalf (either via counselling@stbedes.catholic.edu.au or 9582 5999)

College Counselling is tailored to each specific student and can be offered one-on-one or in a group context. Support can also last from a ‘one-off’ session to weekly/ongoing appointments.

How Families Can Support

As parents/guardian, your role in your child’s wellbeing is invaluable. Some ways you can assist your child include:

Helping them establish a balanced routine that includes time for study, relaxation, and hobbies
Encouraging healthy sleep habits and a nutritious diet to support their overall wellbeing
Being attentive to changes in their behaviour or mood, and gently ask how they are feeling if and when you notice any changes
Promoting positive self-talk and help them set realistic goals for themselves
Modelling healthy coping strategies, such as managing stress or problem-solving constructively
Celebrating their achievements, no matter how small, to boost their confidence
Encouraging open conversations about their feelings and experiences – but accept and understand if and when they may not want to open up to you (if this is the case encourage them to seek help elsewhere)
Encouraging and reassuring them that seeking support is a sign of strength, not weakness
Staying informed about the services and resources the school offers

If you have any concerns about your child’s wellbeing or feel that they could benefit from additional support, please do not hesitate to contact your child’s Year Level or House coordinator of myself. Our staff here to work in partnership with you to ensure your child’s wellbeing is prioritised.

Thank you for your ongoing support. Together, we can ensure the 2025 academic year is a positive and enriching experience for your child.

Scott Cadby, PACFA Reg. Clinical (21605)

Psychotherapist

BA (Psych) MPsychotherapyCouns

College Counsellor and Wellbeing Coordinator

Email counselling@stbedes.catholic.edu.au

Phone 9582 5999

Student Wellbeing Online Parent Sessions

The recent Parent and Carer sessions for The Common Ground and The Resilience Project are available for you to view online at your convenience via the links below

The Common Ground: Future Fit Masculinities

The Resilience Project: Authentic Connection

Please note this session expires on 11 April

We appreciate every family collaboration and commitment with our College to support our students to do their personal best.