This year has flown so quickly and the timid, somewhat anxious group of young people whom I welcomed on a very hot day in January are blossoming into adolescents. The far majority of Year 7 are wearing their uniform with pride at all times. Parents please assist the school in ensuring your son or daughter is wearing the correct uniform for school. If parents are experiencing any “battles” please do not hesitate to contact myself for any assistance. I also mentioned at our recent assembly that having a mobile phone is a privilege in high school, and in having that privilege comes responsibility. Phones are not to be used in school hours and are to be kept in student's bags at all times.

Teenagers and sleep -Promote the benefits of good sleep

Emphasis to your teenager the importance of sleep. It has proven advantages for memory and performance. A minimum of eight to nine hours’ good sleep on school nights is recommended for teens.

Exercise for better sleep

It's official – regular exercise helps you sleep more soundly, as well as improving your general health. Teenagers should be aiming for at least 60 minutes every day, including activities such as fast walking and running.

Cut out the Caffeine beat Insomnia

Suggest that your teenager drinks less caffeine (contained in drinks such as cola, energy drinks, tea and coffee). Too much caffeine stops them falling asleep and prevents deep sleep.

Don't Binge before Bedtime

Let teenagers know that eating too much or too little close to bedtime may prevent sleep, due to an overfull or empty stomach. This can be a cause of discomfort throughout the night

Bedtime Routines are a great sleep aid

Encourage your teenager to have a bedtime routine. Doing the same things in the same order an hour or two before slumber time can help them drift off to sleep.

Use these bedtime routine tips that are guaranteed to send your teenager to sleep.

Is the bedroom sleep-friendly?

Ensure they have a good sleeping environment – ideally a room that is dark, cool, quiet, safe and comfortable. It might be worth investing in thicker curtains or a blackout blind to help insulate against the light of summertime early mornings (and late evenings).

Limit Screens in the Bedrooom

If possible, don't have a mobile, tablet, TV or computer in the bedroom, as the light from the screen interferes with sleep. A music system is preferable. 

Get a Comfy Bed

Ensure teens have a comfortable bed or mattress. If it's time to get a new one, encourage them to choose it.

Spotlight on Joseph Butterworth

Joseph participated in the Australian Jiu Jistu Championships on 17^th August at the Melbourne Sports and Aquatics Centre in the 13 years category over 65kg. Joseph achieved second place. He trains 5 times a week at Gracie Barra Newcastle City. Joseph’s 2 year goal is to attain the gold medal next year at the championships.