Monivae College Newsletter

Wellbeing Hub

Adolescence and the Importance of Sleep

Did you know that only 70% of young people get enough sleep every night? Sleep is vital for overall health and wellbeing, particularly during adolescence, where so much growth and development takes place. 

 

How much sleep do they need?

According to the Sleep Health Foundation, adolescents aged 13-18 years need at least 8-10 hours of sleep a night. It isn’t uncommon for students to report to us in the Wellbeing Hub that they are only getting 5-6 hours of sleep a night or within a 24 hour period. It is incredibly hard for young people to focus and concentrate on school, other hobbies/activities and part-time employment or work placement running on little rest. 

 

Michelle Mitchell, parenting author suggests 10 evidence-based sleep strategies:

  1. Understand the unique sleep needs during adolescence
  2. Reset any ‘sleep debt’ with a sleep schedule
  3. Get bright light in the morning
  4. Move your body daily
  5. Use soft night at light (including night-mode on devices)
  6. Prioritise ‘wind-down’ time
  7. No long naps (short/under 30mins if necessary!)
  8. Don’t stay in bed awake (reset to avoid worrying)
  9. Cool room and cool body (no hot showers right before bed)
  10. Extra sleep tools:  food, weighted blankets etc.

I encourage all families to read through these strategies in the full article and to even give some of these a try over the school holidays.  I’m sure many students will have ‘sleep debts’ that might need repaying in the holidays! 

 

The full article from Michelle Mitchell can be found at:

http://michellemitchell.org/sleep-tips-for-adolescence-what-the-worlds-leading-clinics-want-parents-to-know/

 

School Holiday Period

If you should require any Wellbeing support or Mental Health support over the school holiday period, please contact:

  • Headspace Hamilton: 5500 7130 or email: headspacehamilton@brophy.org.au
  • Kids Helpline: 1800 551 800 (free & confidential phone counselling service) 
  • Lifeline- 13 11 14 mental health crisis support 

Our Monivae Wellbeing Hub staff members will be unavailable over the school holiday period, as we will all be taking a very well deserved rest.  We wish our school community a happy and safe holiday break.  We hope it is a time to unwind and spend some valuable time with family and friends. 

 

Ms Kate Couchman, Mrs Belinda Carroll & Mrs Natalie Templeton

Wellbeing Hub Team