From the Leader of Wellbeing and Learning - Junior Campus

The Importance of Sleep

Sleep is important to our physical health and emotional wellbeing. In the long term, insufficient sleep increases our risk of developing high blood pressure or diabetes. It also affects our mood and stress levels. By learning routines on how to have a deep and uninterrupted sleep, you will boost both your physical and mental wellbeing. There is no substitute for sleep. Every night, your mind and body need at least nine hours of sleep to rest and recharge.

What’s a normal amount of sleep?

Experts have developed some guidelines regarding how much sleep we need. In general:

• Adults should get seven to eight hours’ sleep per night.

• Because they’re growing so fast, children, teenagers and young adults require at least nine hours of sleep per night. The extra hours allow for a healthy development of the brain and body.

• When it comes to sleep, though, everyone is different. Some people need more than the recommended amount of sleep, while others can function just fine on less.

Getting into a good sleeping routine

Research shows that adolescents and young adults need at least seven to nine hours of sleep a night. A good sleeping routine will help you get the hours you need on a regular basis.

Let’s start with the basics:

• Stick to a routine of setting your alarm for the same time each morning and going to bed at the same time each night.
• Lay off the alcohol, cigarettes and caffeine before bed, as they can make it harder to get to sleep or may disrupt your sleep.
• Keep calm, but yes, you need to turn off your television, mobile phone and laptop or tablet at least 30 minutes before bed. The light from these devices can trick your brain into thinking it’s still daytime.
• Practise relaxation and meditation techniques to help you switch off your mind in the evenings. Smiling Mind is a free, modern meditation program with exercises that can help you reduce stress and relax.
• Try not to nap during the day.
• Exercise first thing in the morning, outdoors. Sunlight can help reset your body clock.

Mrs Andrea Utoikamanu
Leader of Wellbeing and Learning - Junior Campus
Leader of Wellbeing - Year 10