Why a good night’s sleep is the key to supporting students

In this episode, we take a deep dive with Rob and Chris about the impact a lack of sleep can have on the developing brain of a high school student. Inspired by Matthew Walker’s ‘Why We Sleep: The New Science of Sleep and Dreams’, Rob explains the detrimental role of screens and blue light, the intersection of alcohol and sleep deprivation, and how a lack of sleep compounds to blunt your ability to study. Tune in to learn strategies to improve sleep habits and help teenagers thrive.

Christopher Kalodikis and Robert Naumoski have over 20 years of teaching experience. Chris teaches Computing and is the founder of Maximum Education. Rob teaches Mathematics and is the founder of The Coaching College and owner of Ultimate Defence Academy.

Topics covered

• Teenagers should have about 9 hours of sleep a night, adults need 7 hours of sleep, and the quality of the sleep matters too
• How to create a comfortable sleep environment that is dark, quiet and cool
• Engage in regular physical activity but avoid intense exercise close to going to sleep
• How to develop a consistent sleep schedule to help regulate your body clock
• Establish a relaxing sleep routine, such as reading or a warm bath, to signal your body that it is time to wind down
• Limit screen time before bed, as blue light can interfere with your sleep cycle
• Limit naps to 20-30 minutes, and not too late in the afternoon, to avoid delaying your natural sleep cycle
• The impact a disrupted sleep pattern can have on school attendance and performance

Links and sources

• Why We Sleep: The New Science of Sleep and Dreams by Matthew Walker
• Waking up to Australia’s Sleep Crisis, The Australian, 24 Feb 2024
• 4 in 10 Australians battling sleep issues as nation’s sleep crisis grows, SBS Australia (media release), 7 February 2024
• What happens to a person's biological clock in isolation? – More information about the bunker experiment, in which subjects were confined for weeks with no exposure to natural light and soon established their own circadian rhythms
• https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side
• https://www.sleepfoundation.org/nutrition/alcohol-and-sleep
• https://sequencewiz.org/2018/04/25/how_caffeine_affects_the_body/