For the past fortnight the Year 10 students have been busy with an energized ‘buzz’. All students continue to impress their teachers and wider College community with their manner, commitment to their learning and respect for their environment. We have been able to enjoy each other’s company and implement fun activities as a year level to spark joy and a sense of community. As such, we have started a year level Footy Tipping competition, where all students have been asked to join their respective Homeroom’s tipping page, with the anticipation of winning prizes at the halfway mark of the season and overall prizes for those students in each Homeroom who end up on top of their ladders at the conclusion of the season! Additionally, our Class Leaders have been proactive with their leadership roles by taking on responsibilities in their Homerooms, as well as implementing their own initiatives to create a sense of fun in their space.

Importance of Sleep

From a wellbeing perspective, throughout the past fortnight I have been sharing some psychoeducation with the year level about the importance of sleep. I have noticed that many of our students find getting the recommended amount of 8 to 10 hours quite challenging. The information that I share is designed to help our students create positive habits and routines at night to assist them with getting the recommended daily amount of sleep.

Why do you need 8 to 10 hours?

• Your academic success depends on how much sleep you get (ability to concentrate, focus, remember and maintain attention) 
• Your emotional health – if you are lacking sleep you have less control over your emotional responses, more likely to have conflict and feel negative emotions
• Physical Health – you are in a rapid stage of development and your body needs time to rejuvenate after a big day, if not, you experience fatigue and have a lower immunity (get sick more often) 

What is the Circadian Rhythm?

We are referring to our built-in body clock governed by the Circadian Rhythm. Light exposure during the day sends signals to our body clock to keep us alert, awake and active. As the evening approaches, our body clock starts the production of melatonin, a hormone that promotes sleep and sends signals that tell us that it’s time to fall asleep and stay asleep until sunrise. All this is what is known as the sleep-wake cycle, and it’s aligned with the day and night thanks to our Circadian Rhythm.

When our Circadian Rhythm is disrupted, our sleep is directly and negatively impacted as the body can’t function properly. A person with a misaligned Circadian Rhythm can struggle to fall asleep, stay asleep during the night, or suffer from a more fragmented, low-quality sleep. This can lead, in turn, to a higher risk of insomnia and excessive daytime sleepiness, which are not good either for our overall health and wellbeing (does anyone feel this way during the day?)

How can you develop a positive sleep schedule?

Create a sleep schedule, similar to a study timetable.

• Download the attached apps on your phones and complete the 14 day trial. Does this help you with your sleep patterns? 
• Meditation practice before bed
• Limit your screen time at night. Get off your phones 30 minutes before you go to sleep! The phone light triggers your brain to stay wired. 
• Read a book
• Drink Chamomile tea
• Exercise and nourish your body 
• Set up ‘Sleep Focus’ on your phones
• Avoid caffeinated drinks after lunch (coca cola has caffeine in it!!!!)
• Buy an eye mask/use ear plugs to help create a quiet and dark space
• See your GP if you are finding that you’re chronically not getting enough sleep

Further resources and apps