Getting enough quality sleep is essential for teenagers’ physical health, emotional wellbeing, and academic success. For students in Years 9 and 10 at Allegra School, sleep plays a vital role in managing stress, staying focused, and improving mood, especially during the school term when routines can become overwhelming.
Many teens struggle with sleep due to busy schedules, screen time, and irregular routines. Poor sleep hygiene, such as late-night phone use or inconsistent bedtimes, can lead to difficulties with concentration, increased anxiety, and lower energy levels.
Additionally, a teenager’s circadian rhythm, their natural sleep-wake cycle, shifts during adolescence. Changes in melatonin production (the hormone that regulates sleep) make it harder for teens to fall asleep early and wake up in the morning. As a result, many young people don’t get enough rest, which can impact mood, focus, and overall wellbeing.
Why the School Holidays Are a Good Time to Reset
School holidays offer a great opportunity to reset and establish healthier sleep habits. With fewer early morning commitments and less day-to-day stress, students can ease into more consistent routines and try out strategies that support better sleep. Making small adjustments now can make a big difference once school resumes.
Tips to Improve Sleep Hygiene
🕙 Keep a consistent sleep schedule
Encourage your teen to go to bed and wake up at the same time each day—even on weekends or during holidays.
📱 Limit screen time before bed
Blue light from phones and devices can disrupt melatonin production and make it harder to fall asleep.
☕ Reduce caffeine intake in the afternoon
Caffeinated drinks can delay sleep and lead to restlessness at night.
🛏 Create a relaxing bedtime routine
Activities like reading, listening to calming music, or practising deep breathing can help signal the body that it’s time to wind down.
🏋️ Stay active during the day
Regular exercise helps support good sleep—just be sure to avoid vigorous activity too close to bedtime.
Prioritising good sleep habits over the holidays can help your teen return to school feeling more rested, focused, and ready to learn.
For More Information on Teen Sleep Hygiene:
🔗 Raising Children Network – Sleep for Teenagers
🔗 Sleep Health Foundation – Teen Sleep
🔗 Johns Hopkins Medicine – Teen Sleep Guide
