Student Wellbeing

 The Importance of Sleep

https://www.betterhealth.vic.gov.au/health/HealthyLiving/teenagers-and-sleep

Sleep research suggests that a teenager needs between eight and 10 hours of sleep every night. This is more than the amount a child or an adult needs. Yet most adolescents only get about 6.5 – 7.5 hours sleep per night, and some get less. 

Regularly not getting enough sleep leads to chronic sleep deprivation. This can have dramatic effects on a teenager’s life, impacting their mental wellbeing, increasing their risk of depression, anxiety and low self-esteem. It can also affect academic performance at school. 

Causes of sleep deprivation

Some of the reasons why many teenagers regularly do not get enough sleep include:

• using screen based devices – smart phones and other devices used around bed time reduce sleep time. Teens who put down their smart-phones an hour before bed gain an extra 21 minutes sleep a night, (that's one hour and 45 minutes over the school week) according to a study by Vic Health and the Sleep Health Foundation
• hectic after-school schedule – homework, sport, part-time work and social commitments can cut into a teenager’s sleeping time
• leisure activities – the lure of stimulating entertainment such as television, the internet and computer gaming can keep a teenager out of bed.
• light exposure – light cues the brain to stay awake. In the evening, lights from televisions, mobile phones and computers can prevent adequate production of melatonin, the brain chemical (neurotransmitter) responsible for sleep
• reduced academic performance
• increased number of ‘sick days’ from school because of tiredness
• truancy.

Preventing sleep deprivation

• Allow your child to sleep in on the weekends.
• Encourage an early night every Sunday. A late night on Sunday followed by an early Monday morning will make your child drowsy for the start of the school week.
• Decide together on appropriate time limits for any stimulating activity such as homework or screen time. Encourage restful activities during the evening, such as reading.
• Assess your teenager's weekly schedule together and see if they are overcommitted. Help them to trim activities if they are.
• Encourage your teen to take an afternoon nap after school to help recharge their battery, if they have time.

Top sleep tips

• 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 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.
• 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.

Sarah Abbott

Acting Assistant Principal, Student Wellbeing