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Top Tips for Better Sleep Health in Teenagers

Melissa Clinton, Canford’s Joint Head of Wellbeing

Sleep is a vital area of health that is often neglected. The Japanese government have said sleep problems/insomnia is the most serious social refractory disease of the 21st Century. Research shows increased evidence for a non-pharmacological approach, with a focus on addressing the behavioural and cognitive approach through education. Good sleep health assists better diet, improved productivity, improved concentration, improved emotional control, all extremely relevant and helpful for the Canford adolescent pupils in our care.

We are aware that key factors affect sleep including stress and anxiety, diet and screen time, all very relevant to teenagers. Through the pupil wellbeing surveys and research conducted within the school, sleep is definitely an area that we are keen to help support our pupils with. With this in mind, we have designed our very own Canford Sleep Education programme due to be launched in September 2021. The aim of the programme is to educate our pupils, empowering them with the knowledge and understanding so that they can make better, more informed choices on how to help manage sleep.

The programme will be delivered in house (including day houses) by a designated member of teaching staff and Matron, trained as a Sleep Champion. Read more here: The Sleep Programme

Here are some top tips on how to improve your sleep

·        Consistency in bedtime routine

·        Consistency in time you go to bed

·        Consistency in wake-up time

·        Ensure you are not on any form of screen at least 1 hour prior to going to sleep

·        Do not eat sugary snacks late in the evening

·        Avoid caffeinated drinks

·        Find relaxed activities as part of your bedtime routine, such as a warm bath, reading book, meditating

·        Offload worries and anxieties earlier in the day by talking to a friend/parent/staff member or try a brain dump diary where you write your worries down

 

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