Wellbeing

How to Improve your Sleep Hygiene

Improving your sleep is one of the most positive and easiest things you can do to improve your health and wellbeing. Teenagers need between 9 & 10 hours of sleep most nights, but many are only getting between 7 & 8 hours. One hour less sleep here & there is not a problem, but ongoing lack of adequate daily sleep leads to a “sleep debt”. This means, the sleep you are missing out on cannot be “made up” Constant lack of sleep can result in, concentration difficulties, shortened attention span, memory problems, poor decision making, lack of energy and changes in mood.

Even 20 - 30 minutes of extra sleep each night on a regular basis will make a big difference to your wellbeing

With small, practical, daily changes sleep patterns can improve.

Do the same bedtime behaviour each night for 4 weeks to make your brain connect this routine with going to sleep.

Make a relaxing bedtime routine; have a bath/shower before bedtime, read, listen to soothing music etc.
Avoid loud music, homework, computer games, phone scrolling 30 minutes before bedtime.
Put Aeroplane Mode on phone 30 min before bedtime and overnight: your alarm will still work!
The brain’s sleep–wake cycle is largely set by light absorbed through our eyes.

Limit all screen activity right before bed & keep your room dark at night (wear an eye mask)
In the morning, expose your eyes to lots of natural light to help wake up your brain.

Technology to help you sleep well

The iPhone's "Bedtime" function

This is within the alarm clock app and works on the basis that being consistent with the amount of sleep you get, going to bed and waking up at the same time every day, promotes healthy sleep and positive wellbeing.

Smiling Mind Sleep Meditation: Body Scan - YouTube (8 minutes)

This meditation will help relax your body and mind to prepare you for a good night sleep.

https://www.youtube.com/watch?v=VxYC_UcQ0PI

Smiling Mind free app-based program

Developed by psychologists to help manage stress and anxiety to improve wellbeing. Mindfulness meditation is about mental health and looking after the mind.

Easy to follow sleep meditations for all ages and abilities.

https://www.smilingmind.com.au/

Talk to someone if you need help with ways to enhance your sleep.

More information:

Sleep podcasts https://www.mcri.edu.au/sleeppodcast: There are different podcasts for different age brackets.
https://au.reachout.com/articles/how-to-get-a-good-nights-sleep
https://www.sleephealthfoundation.org.au/teenage-sleep.html

Penny Hsiao

Health Promotion Nurse

R U OK? Day

On Thursday 9 September, Health and Wellbeing hosted R U OK? Day online. This day aimed to inspire and empower everyone to meaningfully connect with people and start a conversation with friends, family members, classmates or staff members.

The Student Representative Council sent two video clips to the Head of House for Mentor Groups to watch and initiate conversations around mental health and wellbeing. Below are some of the comments from members from the Student Representative Council.

‘It’s important that we ask people in the school community “Are you OK?”. Whether you are a parent, teacher or student, this simple question can start a real and meaningful conversation. Especially during these times, it’s essential to communicate and converse with others in the school community. It’s also easy to start conversations like this, so here are a few steps:

First, ask the individual if they’re okay and if they’re doing alright. Then you need to listen without interrupting or judging them. If needed, encourage them to speak to others.

Finally, make sure you check in on them, as mental health constantly fluctuates and never stays the same.

I encourage everyone to try these two steps, as it will make a difference in our school community and help everyone uncover the true meaning of R U OK? Day.’

Gabriel Lopez

Leading Health & Wellbeing Representative