From the Assistant Principal
Important Dates for Term 2
- Monday 27th June: Athletics Carnival (Mandatory for all students)
- Thursday 30th June: Last day of classes for students. Dismissal at 12:50p.m.
- Thursday 30th June: Y7-11 Parent / Teacher/ Student Interviews, 3:30-7:30p.m.
- Friday 1st July: Y7-11 Parent / Teacher/ Student Interviews, 9.00am-3.00pm
Road Safety- Drop off and Pick up
Many parents continue to risk the safety of their daughters and others by not following road rules and acting irresponsibly when dropping off and picking up their daughters from the college. Double parking, parking across driveways and allowing students to get in and out of the car when not parked continues to occur. Please follow road rules for the safety of all.
Please be reminded of the traffic rules in Botany St when picking up your daughters in the afternoon. It has been reported once again that parents have been double parking and causing traffic congestion in Botany St. This, in turn is forcing the parents who are trying to do the right thing to drive on the wrong side of the road. This is dangerous as there are many students walking in this area at this time.
Your cooperation in this matter would be greatly appreciated.
It may be worth considering….
- Choose a location away from congested areas to drop off/pick up (not the Hurstville parish area)
- Allow your daughter to catch public transport to and from school.
- The library is open from 8-4 every day; ask your daughter to wait in the library and do some private study so you are not dropping off and picking up in peak periods
Why Sleep is Important
The following information comes from: http://thesleepconnection.com.au/
Humans spend about one-third of their life asleep. Sleep is vital for our physical and mental wellbeing. Despite people thinking of sleep as a time of rest, a lot of important activity occurs in the brain and body during sleep. The quality of the one-third of our lives spent asleep, greatly influences the quality of the two-thirds we are awake.
Without adequate sleep our health, resilience and performance is greatly impacted.
Good quality sleep helps:
● Learning, memory and concentration
● Support our emotional health and wellbeing
● Positive behavior and decision making
● Improves energy levels and promotes healthy growth, metabolism and immune system
Sleep requirements do not change much from primary school age to teens however there is one change that does occur. The hormone melatonin, which makes us feel sleepy, is secreted later at night during puberty than in children and adults. This delay temporarily resets their circadian rhythm (which is like an internal biological clock). This means that your daughter will probably want to go to bed later at night and get up later in the morning.
Amount of Sleep Required
Statistically, over 30% of primary school children and 70% of teenagers are sleep deprived. In fact as a group Australian adolescents rank as the third most sleep deprived in the world.
Dr Chris Seton from the Sleepshack says the best way to judge how much sleep a child needs is to assess whether it’s “enough for them to wake spontaneously – meaning without an alarm clock – on most mornings and avoid tiredness during the day at least until the last hour before bedtime”.
A guide to hours of sleep/ night:
- Preschoolers (3-5 years old) : 10-13hrs
- School Aged Children (6-13years old) : 9-11 hrs
- Teens (14-17 years old) : 8-10 hrs
Sleep Thieves: Why Are Teenagers Tired?
Causes for insufficient hours of quality sleep in children and teenagers fall under 3 areas:
- Habits: Many of these habits are influenced by a lack of understanding of the importance of sleep. This combined with a busy lifestyles and the drive to be socially connected means sleep becomes undervalued and a low priority.
- Irregular weekly bedtimes and weekend sleep ins: This confuses the body clock. Sleeping in particularly on Sunday starts the school week off on a bad note.
- Sensory overload/multitasking: Flicking between homework, technology etc creates a wired inefficient brain that finds it hard to wind down and go to sleep
- Electronic Devices too close to bedtime and/or wake you over night: The blue light emitted from the devices inhibits the hormone melatonin that helps us sleep. Adding to this the device content excites the brain making it hard to go to sleep.
- Being woken messes with the natural sleep cycles.
- Studying too late: Tired brains are slow and inefficient. This creates the cycle of taking longer to do homework, which elays bedtime further.
- Exercise too close to bedtime: raises body temperature and cortisol levels making it harder for some people to fall asleep soon afterwards
- Poor bed association: Using technology and doing other activities in/on bed leads to mixed messages to the brain that bed is for restful sleep
- Stimulant use: caffeine, energy drinks, alcohol, drugs all impact on sleep quality
- Psychological causes
- FOMO (fear of missing out): The craving to maintain social connectivity leads to reduced sleep hours and even being woken throughout the night
- Electronic Device Addiction: This screen times takes away from sleep time. Added to this the device content excites the brain together with the blue light inhibiting the hormone melatonin that helps us sleep. A vicious cycle is created as the more wakeful they are the more activity they do to fill in time
- Infomania: The obsessive need for information and the need to constantly checking texts, e-mails, social-networking websites
- Stress: caused by pressures such school performance, family situations, bullying
- Anxiety and depression: can lead to a vicious cycle of – sleeplessness – anxiety/depression
- Brains That Don’t Switch Off: Tired but wired
- Psychological insomnia: see common sleep problems for more information.
- Sleep anxiety: worrying, “Will I sleep tonight,” “If I can’t sleep I won’t cope tomorrow.” Worrying about sleep makes it even harder to sleep. Kids end up in a downward spiral of worry about sleep and sleeplessness.
- Staying in bed feeling stressed or depressed: conditions the bed as a place of arousal.
- Putting everything in the sleep basket: “Everything would be better if only I slept”. How you feel of a day isn’t always about how much sleep you’ve had. Even if you improve your sleep there may still be challenges that need fixing.
- Sometimes sleeplessness works: Sleeping the day away to avoid stuff you don’t want to deal with? Sleep problems sometimes mean that you get out of things, less expectations are placed on you, or people are sympathetic toward you.
- Physical/biological causes
- Blue light effect from screens – reduces the hormone melatonin that helps us sleep. This encourages the brain to wake up instead of going to sleep
- Changes in Circadian Rhythm (Body Clock) – The hormone melatonin, which promotes sleep, is secreted later during puberty than in children and adults This delay temporarily resets their circadian rhythm (which is like an internal biological clock). This means that your teen will want to go to bed later at night and get up later in the morning
- Sleep disorders – eg : DSPS, Snoring and Obstructive Sleep Apnea.
- Health problems and Medications
- Physical Environment – Environmental factors negatively impacting sleep such as temperature, light, noise