Going to sleep and getting up around the same time every day helps keep your body clock in a regular rhythm making it easier to get to sleep and wake up. Try to maintain this schedule as closely as you can on weekends and holidays.
Poor time management often leads to compromised sleep time. To help you manage your time and prioritise your sleep, we’ve created a timetable template which you can personalise.
Turn off all technological distractions before you go to bed and keep them out of your room.
The most important external signal for the biological clock is light. In the morning, sunlight signals the body to “wake up.” As the day progresses to evening the withdrawal of light lets us prepare for sleep by allowing for the release of chemicals like melatonin.
Exercise raises body temperature and cortisol levels making it difficult to go to sleep soon afterwards.
Don’t hop in wide awake and alert.
Be a good role model: Examine your own sleep habits and your own electronic device use.
Have a bedtime to aim for: Be aware of how much sleep your child needs and have a sleep time to aim for see figures for hours of sleep/age.
Observe for tired signs and check in with your child’s teacher regarding tired signs.
Encourage the use of a 2 week sleep diary: A sleep diary is a great way of finding out if your child is getting enough sleep, what may be affecting the amount and quality of their sleep and how sleep affects areas such as their mood, concentration and energy levels. Click here to download the template.
Help your children with effective time management: The result of a busy lifestyle can be that the amount of time allocated to sleep is often the first thing to be compromised. To download a copy of a timetable template click here.
Discuss and set limits of electronic device exposure.
Think about sleep issues as a potential cause of moodiness.
Try putting yourself in your child’s shoes: Remember what it was like to be a teenager.
Sometimes sleep problems aren’t about sleep: They can be a sign of an anxiety disorder or depression. Think about sleep in the broader context of your child’s symptoms and history. If you suspect anxiety or depression see an expert for an assessment.
Seek advice from a health professional: If you’re concerned that problems with sleep, however mild, are having an impact on your child’s life in terms of wellbeing, school, relationships or home life.
Invite The Sleep Connection in to your school community to implement the “Sleep to be a Smarter Happier Healthier you” program. The program can be tailored to all age groups. From a preventative perspective, the most effective age groups are Stage 3 Primary School and Year 7 & 8 Secondary School.
The aims of the program include:
For a program overview including options for teachers and parents visit – Program Overview.
Click here to read more about:
Key red flags include:
Talk to parents and students. Ask them:
Encourage parents and students to:
This comprehensive half day sleep education seminar is presented by Adolescent & Paediatric Sleep Physician, Dr Chris Seton and Adolescent & Paediatric Sleep Psychologist Dr Amanda Gamble from the Woolcock Institute. This seminar will teach you all you need to know about adolescent sleep, and empower educationalists & parents to help students optimise their sleep. It will outline how to detect problems, implement practical assistance to your sleepy students, along with information on detailed treatment pathways for those students who require professional help. Further details on the seminar outline and professional development points will be posted in the very near future.
Seek advice from a health professional if you’re concerned that problems with sleep, however mild, are having an impact on your child’s life in terms of wellbeing, school, relationships or home life. Also seek help if the problems are making your child anxious, or if they persist for more than 2-4 weeks.
SleepShack is the clinically proven, online sleep program for pre-teens* (10-12 years) and teenagers (13-18 years). SleepShack provides a personalised Sleep Treatment Plan developed by Paediatric & Adolescent Sleep Physician Dr Chris Seton, and Clinical Psychologist Dr Amanda Gamble. The treatment is specifically based on the Doctors assessment of your son or daughter’s sleep.
For more information & to determine if your child would benefit from sleep treatment read more here- SleepShack. If you have further questions that are not answered by the program explanation you can fill out a contact form or simply email email@example.com.
The Woolcock Institute of Medical Research has developed a comprehensive Paediatric and Adolescent Sleep Service which treats sleep disorders in young people from birth to
18 years. This includes Australia’s only interdisciplinary sleep clinic for young people, where Sleep Paediatricians, Paediatric Ear, Nose and Throat Surgeons and Adolescent Sleep Psychologists work together to provide a comprehensive service under one roof.
Specialists can diagnose and treat all sleep issues, including Obstructive Sleep Apnea, Delayed Sleep Phase Disorder, insomnia, restless legs syndrome and sleep walking.
For more information visit Paediatric and Adolescent Sleep Clinic
Dr Chris Seton – Adolescent & Paediatric Sleep Physician
Call 0423 523 840
Dr Amanda Gamble – Adolescent & Paediatric Sleep Psychologist
Call 0414 108 100