From the School Psychologists

Sleep; the secret ingredient to wellbeing! Most of us crave sleep when we don’t have enough of it, but don’t give it much thought when we do. Why is sleep something that young people in particular need to be more aware of?

Importance of sleep:

• Growth
• Repairing injuries or illness
• Mood stability
• Energy
• Getting along with others
• Motivation
• Focus
• Memory

Effects of poor sleep:

• Difficulty paying attention, concentrating, learning and solving problems
• Poorer performance at school, sport or other hoobies
• Poorer quality time spent with friends or family
• Increased risk of injury and physical health problems 
• Increased risk of mental health problems
• Feeling irritable, stressed, more aggressive towards family and friends

Tips for teens:

• Regular bed time – young people should start winding down for bed around the same time each night, regardless of afterschool or morning activities
• Bath or shower before bed – sensory soothing techniques help to regulate the body and increase a feeling of calm before sleep
• Sleep when sleepy – if someone is climbing into bed when they are still wide awake, they probably need to do some more soothing activities approximately half an hour before bed
• Bedtime routine – repetitive actions such as putting devices on charge, having a shower, packing your school bag and reading a book can help to remind the body that it is time to rest
• Bed is for sleeping – avoid doing homework, chatting to friends, eating or watching TV whilst in bed
• Ideal conditions – bedrooms should be cool, dark and quiet to assist with increasing ‘sleepy’ brain chemicals
• No clock watching – checking the clock in the middle of the night can activate physical and emotional arousal, if it is dark, it is usually not time to get up yet
• No naps during the day – teach your body to wait until nighttime to rest fully
• Exercise – regular physical activity throughout the day uses up energy that can keep people awake at night, but avoid exercising in the 2 hours before bed
• Avoid caffeine – caffeinated drinks can interfere with normal energy levels and make it harder to young people to respond to their natural body cues
• Nutrition – eating a wide range of foods helps to nourish the body and leads to a greater sense of satisfaction, helping people to get to sleep. Avoid eating large meals right before bed.

The Black Dog institute has recently released Sleep Ninja, a free app designed for young people to engage in bite-sized skills relating to improving their sleep patterns. Year 10 students who are part of the Black Dog Institute’s Future Proofing study heard about the importance of sleep and tried the new Sleep Ninja app soon after it was released in Week 6 this term. Some of our boarders will also be trialing this app in a group setting before or after Prep to see if it improves their sleep habits. Parents are encouraged to check it out themselves before talking with their children about it.

Sleep Ninja® - Black Dog Institute