Wellbeing Matters

Creating Futures Together

Meet the Team

Celine Tsang-Student Wellbeing Leader/Counsellor

Celine.Tsang@education.vic.gov.au

Fosia Mohamud-Mental Health Practitioner

Fosia.Mohamud@education.vic.gov.au 

Madeline Mitchell- Art Therapist/Counsellor

Madeleine.Mitchell2@education.vic.gov.au

Annette Paterson- PSD Coordinator (Program for Students with Disabilities)

Annette.Paterson@education.vic.gov.au

Our goal is to provide a safe and supportive space where students wellbeing and mental health are our top priorities. We encourage both parents and students to reach out early if there are any concerns so that we can offer timely interventions. Please be assured that counselling sessions are strictly confidential unless safety risks are identified. Parents can contact our Learning and Wellbeing Leaders to discuss concerns and initiate referrals.

For students, your first point of contact is your teachers and the relevant Learning and Wellbeing Leaders. Students can also self-refer for wellbeing support using our student referral form  Click Here. The referral forms are also accessible through the wellbeing office, which is open to all students. A member of the wellbeing staff will get in touch with you as soon as possible to schedule a session.

The Facts About Sleep

Sleep is important for physical and mental health. All body functions involved in either physical or mental health do not function well without sleep. Sleep is important for the body to rest and repair. Sleep happens in two stages, non-Rapid Eye Movement (non-REM) sleep and REM sleep. Non-REM sleep occurs in four stages and is vital to get the body systems rested, this process is called homeostasis. A growth hormone is also produced during non-REM sleep, which causes children to grow and develop. REM sleep allows us to dream and studies have shown that dreaming allows us to learn. People who don’t dream or get REM sleep will not learn as efficiently.

Effects of sleep deprivation can lead to the following:

Physiological/Physical health decline
Psychological decline which affects our emotional and mental health
Psychosocial issues; affecting behaviour, peer relations and family relationships.
Cognitive decline, impacting on learning, attention and problem solving.

How much sleep do young people need for optimum physical and mental health?

Current research shows that teenagers need about nine hours per night. Most teenagers get between 7–8 hours, which means they are in ‘sleep debt’.

Sleep Deprivation and Behaviour

The prefrontal cortex is a crucial area of the brain responsible for essential functions that impact learning. This part of the brain requires ample sleep to operate effectively. When the prefrontal cortex is deprived of sleep, individuals may struggle with:

Regulating learning
Controlling emotions and behaviour
Retaining and concentrating on information
Planning ahead

These negative effects are cumulative. Instead of experiencing just one consequence, a sleep-deprived individual may face a variety of challenges, which can significantly hinder their educational progress and overall well-being. When learning becomes difficult due to lack of sleep, young people may feel frustrated and demotivated, leading to a decline in their academic performance and engagement.

How Parents Can Support Their Kids

Parents play an important role in ensuring their children get enough sleep to support healthy brain function and school performance. Here are some strategies parents can use:

Establish a Consistent Sleep Schedule: Ensure your child goes to bed and wakes up at the same time every day, even on weekends. This consistency helps regulate their internal body clock.
Create a Sleep-Friendly Environment: Make your child's bedroom conducive to sleep by keeping it dark, cool, and quiet. Consider using blackout curtains and white noise machines if necessary.
Limit Screen Time Before Bed: Encourage your child to turn off electronic devices at least an hour before bedtime. The blue light emitted by screens can interfere with the production of melatonin, the hormone that regulates sleep.
Encourage Relaxing Bedtime Routines: Develop calming pre-sleep routines, such as reading a book, taking a warm bath, or practicing mindfulness exercises. These activities can help signal to the brain that it's time to wind down.
Promote Physical Activity: Regular physical exercise can help improve sleep quality. Encourage your child to engage in physical activities during the day, but avoid vigorous exercise close to bedtime.
Monitor Diet and Caffeine Intake: Ensure your child eats a balanced diet and avoids consuming caffeine, especially in the afternoon and evening. Caffeine can stay in the body for hours and disrupt sleep.
Communicate the Importance of Sleep: Educate your child about the benefits of sleep and how it affects their mood, energy, and school performance. Understanding the importance of sleep can motivate them to prioritise it.

By implementing these strategies, parents can help their children develop healthy sleep habits that support their cognitive functions, regulations and overall well-being. Consistent, quality sleep is a cornerstone of academic success and emotional well-being.