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Dear Parents and Carers
Regularity and routine are the agents of sleep. It takes discipline to adhere to and commitment to making sleep a high priority. Helping kids understand how their body clock works, assisting them to work out their optimal bedtime and putting lifestyle habits in place can help them get the sleep they need to maximise their learning, wellbeing, development and overall performance. Here are some tips to help:
Understand the body clock
Sleep is regulated by a 24-hour body clock that manages the secretion of melatonin to send us to sleep and cortisol to wake us up. This amazing body clock is reset every day when light first hits our retinas. Sleep in late and the clock goes out of synch. When your child works with the rhythms of their body’s 24-hour clock they will give themselves the optimal chance for sleep success.
The sleep-wake cycle for teenagers is delayed by up to two hours. That is, they are sleepy later and awake later than when they were children. Melatonin, which makes them sleepy, is secreted as late as 11.00pm for some young people, which makes the time before bed-time a sleepless zone. Cortisol, the chemical that wakes them up is released at close to 8.00am for many teens. If this is the case, your young person’s brain wants to be asleep when they need to be awake for school.
Stick to sleep recommendations
The Raising Children’s Network recommends between 11-13 hours sleep per night for young children, 10-11 hours for primary school children and 8-10 hours for secondary school-aged kids. As every child is different, you may notice that your child needs more or less sleep than is recommended.
Develop good sleep hygiene habits
- Start a regular bedtime routine at least 45 minutes out from bedtime to help kids get ready for sleep.
- Eat and exercise at the right time. Sleep likes a relaxed body and a calm nervous system, so schedule exercise and active movement before mealtimes.
- Create a sleep sanctuary. Restrict bedrooms to sleep and relaxation quarters and find other places in the house for time out and reflection, school work and active play.
- Keep bedrooms cave-like. A child’s bedroom should be cave-like – that is, dark, cool and free from electronic devices. Darkness encourages melatonin, which regulates sleep-wake patterns.
- Get up at a regular time. For optimal sleep, bed and wake up times need to be as regular as possible.
Lifestyle habits that promote sleep
- Teach your child or young person to put away digital devices at least ninety minutes before bed-time
- Minimise weekend sleep-ins and limit them to an hour more than usual, to keep the sleep clock operating on a regular basis
- Encourage your child to go outside every day – take a walk, meet a mate (subject to COVID restrictions) or do an errand
- Keep homework out of bedrooms, or at least out of beds. The brain associates activity with location, so if kids work while on their beds, it will be hard for them to mentally switch off from their schoolwork when the light finally goes out.
- Confine caffeine to mornings. Consuming caffeine in any form close to bedtime is like throwing a wrecking ball through regular sleep patterns. The brain needs to calm down rather than be artificially stimulated if sleep is to occur.
Sleep is a critical component of enhancing a child’s wellbeing, learning, development and overall performance. Helping your child to get enough quality sleep will ensure that their brain and body are being used at full capacity.
By Michael Grose Parenting Ideas
Book week Dress-up and Footy Colours
There have been requests about dressing up for Book Week or footy colours for the Grand Final - as a school our core focus is learning and teaching, so we are keen to minimise any further distractions in a year where there have been plenty. (If children are keen to dress up - they can do so on Friday at home and send in their photos and we can include these in next week's newsletter).
Birthdays at School
In the interests of safety for all, we will no longer be able to distribute any gift bags, lollies or birthday treats of any description. Each child will be appropriately acknowledged in their Learning Space. Many thanks for your understanding.
Second Hand Uniform Shop
At this time, the second hand uniform shop will remain closed. Many thanks for your understanding.
Important dates:
Friday 23 October Public Holiday - Grand Final Eve - NO SCHOOL
Monday 2 November School Closure – students do not attend school - No Camp Australia
Tuesday 3 November Public Holiday – Melbourne Cup Day - NO SCHOOL
Wednesday 16 December Final day for students
From the Office - October 2020
SKOOLBAG APP -
Updates to the system have been implemented by the company that manages Skoolbag. Unfortunately this has created some issues which have lead to some troubles with the app. We have been advised they are currently working on a update to fix the issues.
Thanks for your patience as we all work through this.
SCHOOL FEES -
Updated Fee statements have been emailed to families. Relevant credits have been applied for camps, swimming and excursions so these statements show the balance owing for 2020.
If your situation has changed meaning you now have a pension or health care card please let us know at the office or email finance@stclaresofficer.catholic.edu.au This can make a substantial difference to you school fees.
Families who have concerns about their financial situation are asked to contact the school via email finance@stclaresofficer.catholic.edu.au, so that we can explore confidential financial support arrangements.
VISITORS TO SCHOOL - For the safety of all, visitors to the school are being kept to a minimum and entrance to the office is only when essential. Please contact the office on 5940 6777 if you have any queries or require assistance.
EARLY PICK FROM SCHOOL - Should you need to collect your child early we ask that parents ring the school once they have arrived at school to collect the child. We will then arrange to bring the child out to you in the "L-Z kiss and drop zone". We remind you that parents are not to leave their car or enter the office area unless absolutely necessary.
Monday 14 December |
Year 6 Graduation |
Wednesday 16 December |
Final School Day for Students |
Friday 18 December |
School Office Closes |
Meet Colin - Our Crossing Supervisor
Colin is the Crossing Supervisor on the crossing at the top north-west corner of Majestic Drive.
Colin’s job is to make sure members of our school community cross Majestic Drive safely both before and after school.
You may need to add a few more steps to your walk so that you can use the marked crossing. With many more families walking to and from school now, Colin and the staff at St Clare’s would love to see you making that extra effort to cross the road at the safest point.
When using the crossing, wait behind the yellow line until you hear Colin’s whistle. The whistle means it is safe for you to cross the road within the marked crossing space. No need to run, as Colin will wait until everyone is safely across before he leaves the road.
Make sure you say “hello” to Colin and introduce yourself and family members next time you cross the road to come to school or on your way home