Solutions
Actionable Tips and Programs to Improve the Sleep Health of Your Community
Smart Sleep Habits
Tips you can implement now
Plan and Prioritise
Know how much sleep you need, what your motivation is to get that sleep and start to plan and prioritise it
Create a Regular Sleep / Wake Routine
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.
Improve Your Time Management Skills
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.
Have a Break From Devices Before Sleep
Aim to have a one hour break between electronic devices and sleep in particular interactive gaming and social media.
Create a Relaxing Bedroom Environment
Keep your bedroom free of distracting activities such as electronic devices use, TV and study out to help you associate your bedroom with sleep.
Create a Good Sleeping Environment
Keep your bedroom dark, quiet & the right temperature for sleeping around 18–20 degrees Celsius for the optimum sleeping environment.
Expose Yourself to Bright Light in the Morning and Dim Light at Night
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.
Have a Relaxing Pre-Bed Wind Down Routine
Don’t hop in wide awake and alert, instead create a routine that will signal
to your brain and body that it’s time to wind down. This may be a warm shower, reading a book and then dimming the lights.
Winding Down
If you are having trouble winding down, try some
deep breathing, muscle relaxation or mindfulness such as the ‘body scan’ exercise. If you can’t fall asleep or wake up, don’t lie in bed feeling stressed or frustrated: Try to do something to calm down and then give sleep another go.
Extra for Teenagers
Avoid Long and Late Naps
Aim to keep naps to 15–20 minute power nap and avoid them late afternoon. Naps that are too long and late in the day if they are too long or can make it hard to fall asleep at night.
Avoid Caffeine Use Altogether or At Least Avoid High Doses 6 Hours Before Bed
Caffeine has a half-life of 4-7hrs and can impact on sleep. This includes coffee, green and black tea, chocolate, energy drinks and some soft drinks and sports supplements.
Get Rid of the Snooze Button
Although you may feel you get a few extra minutes, due to repeatedly waking you up in the wrong part of a new sleep new cycle this can make you wake up feeling groggier.
Extra for Parents
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.
Contact Us About Improving The Sleep Health of Your School Community
School and Community Solutions
The Sleep Connection Programs
Sleep for Better Health, Resilience and Performance - Program for Students, Staff and Parents
There are various options for parent and staff programs. Traditionally the staff session focused on student wellbeing, however increasingly requests are for the staff program to focus more on supporting staff wellbeing. The Sleep Connection will work with you to find the best options for your parents and staff communities.
The student program can be tailored to suit students from Stage 3 through to Year 12. Contact The Sleep Connection for a complementary conversation regarding the best year groups to run the program for in your school, including from a more preventative perspective.
The aims of the programs are to provide a simple, yet effective framework to help students, parents and staff:
- Increase their awareness of the causes and effects of insufficient sleep
- Assess their own sleep habits and empower them with the knowledge, motivation and practical strategies to improve their sleep health.
- Deliver information on pathways to treatment, for those who require professional help.
Invite The Sleep Connection in to your school community to implement the Sleep for Better Health, Resilience and Performance program.
Click Below to See Program Overviews for our Student, Parent and Community, and Staff Wellbeing Programs
Whole-School Approach
Additionally The Sleep Connection aims to collaborate further with schools and equip them with ideas they can implement for more of a whole-school approach to becoming a “sleep smart school”.
Solutions you can implement now
Identify sleepy children in the school environment
Key Red Flags Include:
- Tired body language
- Behaviour: Younger children can exhibit symptoms of attention deficit hyperactivity disorder (ADHD), becoming excitable, hyperactive, disagreeable and engaging in extreme behaviours like tantrums or aggression
- Difficulties concentrating, poor short term memory, declining grades
- Moody and stressed
- Late for school
Create a Culture of Sleep Awareness
Talk to parents and students. Ask them:
- About the amount of sleep the student is getting. Parents often underestimate this. Ask for sleep time/ awake time and if the student has long sleep-ins on the weekend.
- If the student has difficulty waking up and getting going in the morning
Encourage parents and students to:
- Visit The Sleep Connection website
- Seek professional help
Contact Us About Introducing the Whole-School Approach at Your School
We would love to have a consultation and learn more about how we can work together
Professional Help
When to Seek Professional Help
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.
Where to Seek Professional Help
Online Program
The online program Sheepshack, below, can be accessed from any state In Australia and does not need a referral from your GP.
Face to Face
Online
Sleepshack
Sleepshack does not require a referral from your GP
Face to Face
Woolcock Paediatric & Adolescent Sleep Clinic
Visit your GP if you require a face to face appointment you will need to request a referral to Woolcock from your GP.
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 The Woolcock Institute Paediatric and Adolescent Sleep Clinic
To contact:
Dr Chris Seton – Adolescent & Paediatric Sleep Physician
Call 0423 523 840