The Power of Sleep and Mental Well-Being

The Link Between Sleep and Mental Health

Quality sleep is essential for emotional regulation, cognitive function, and overall well-being. Poor sleep can lead to increased stress, anxiety, and difficulty managing emotions, particularly in students navigating academic and social challenges.

As we transition into daylight saving time, the loss of an hour of sleep can significantly impact students and educators alike.

Further Readings:

7 Things to Know About Daylight Saving Time - John Hopkins

Adverse Effects of Daylight Saving Time on Adolescent's Sleep and Vigilance - Journal of Clinical Sleep Medicine

Daylight Saving Time and Your Health - HealthBeat

How Educators Can Support Students' Sleep Habits

Educators can play an important role in reinforcing the value of sleep for student's academic success and mental health. While school schedules and extracurricular commitments can sometimes limit sleep, small adjustments in the classroom can promote better sleep habits:

• Educate Students on the Importance of Sleep: Incorporate discussions about healthy sleep habits into health and wellness lessons.
• Encourage Healthy Routines: Remind students about the benefits of consistent sleep schedules and relaxation techniques before bed.
• Minimize Late-Night Workload: Where possible, balance homework expectations to reduce stress and allow for adequate rest.
• Adjust Expectations During Daylight Saving: Acknowledge that students may experience increased fatigue after the time change and provide support where needed.
• Be Mindful of Classroom Lighting: Natural light exposure during the day can help regulate sleep cycles, so consider opening blinds or encouraging outdoor activities when possible.
• Model Positive Sleep Habits: Just as with parents, educators who prioritize their own well-being set a strong example for students.

Further Readings:

The Dark Side of Daylight Saving Time - Harvard Men's Health Watch

How Daylight Saving Time Affects Education - Boston Tutoring Services

The Parent Corner

Developing Healthy Sleep Habits at Home

Parents play a vital role in setting the foundation for lifelong healthy sleep habits. Healthy sleep habits start at home, and when parents prioritize their own sleep hygiene, it sets a positive example for children. Here are some key ways parents can support healthy sleep habits for the whole family:

• Maintain Consistent Sleep Schedules: Encourage regular sleep and wake times, even on weekends, to regulate the body's internal clock.
• Limit Screen Time Before Bed: Reduce exposure to blue light from phones, tablets, and TVs for at least an hour before bedtime to support melatonin production.
• Create a Relaxing Bedtime Routine: Reading, taking a warm bath, or practicing mindfulness can help signal to the body that it's time to wind down.
• Ensure a Sleep-Friendly Environment: Keep bedrooms cool, dark, and quiet, and avoid stimulating activities close to bedtime.
• Model Healthy Sleep Habits: Children and teens are more likely to adopt healthy sleeping habits if they see their parents prioritizing rest as well.
• Mindfulness and Relaxation Apps: Headspace, Calm, and Soluna offer guided meditations and sleep stories to promote relaxation and better sleep.

Further Readings:

National Sleep Foundation: Research-Based recommendations on sleep health for all ages.

Centers for Disease Control and Prevention: Guidance on sleep hygiene and its impact on mental health.

Wellness Symposium featuring Elena Aguilar

Resource Spotlight

211

211 is a free, confidential service that connects individuals and families to essential resources, including mental health support, housing assistance, and crisis intervention.

Available 24/7 by dialing 211 or visiting 211cc.org, this service can help families navigate sleep-related concerns tied to stress, mental health challenges, or other life circumstances.

988 & Suicide Crisis Lifeline

The 988 Suicide and Crisis Lifeline provides free, confidential support 24/7 to anyone experiencing a mental health crisis, emotional distress, or thoughts of suicide. By calling or texting 988, individuals are connected with trained crisis counselors who offer immediate support, guidance, and connections to local mental health resources.

988 Suicide and Crisis Lifeline: What to Expect When You Call

988 Youth Resources

Care Solace

Struggling to find the right mental health support? Care Solace is here to help. This no-cost, confidential resource simplifies the process of connecting individuals and families with mental health and substance use services.

Care Solace offers:

• 24/7 Support: Their care team is available around the clock to guide you through the process of finding help.
• Personalized Referrals: Get matched with therapists, counselors, or treatment programs tailored to your needs.
• Help Navigating Systems: Avoid the hassle of searching for providers - they do the work for you.

Whether you're looking for ongoing mental health care, crisis support, or help finding a substance use treatment program, Care Solace makes it easier to access care when you need it the most.

Please review the Care Solace Services Presentation to see if Care Solace covers your school district.

Please feel free to download and share these promotional materials for Care Solace:

Care Solace Services Presentation

Family Flyer (English/Spanish)

Family Letter (English/Spanish)

Staff Flyer

STAND Together Contra Costa

Stand Together Contra Costa is a community-based initiative dedicated to providing legal, social, and mental health support for immigrant families in Contra Costa County. The program offers free and confidential legal services, community education, and advocacy to protect and empower immigrant residents. Stand Together Contra Costa ensures that individuals and families have access to the resources they need to thrive.

The Wellness in Schools Program Resource Page

The Contra Costa Office of Education WISP's Resource page offers a wealth of mental health, well-being, and student support resources for school staff, parents, and students.

LGBTQ+ Student Support Page:

The LGBTQ+ Resource section provides inclusive educational materials, mental health resources, and local/national support organizations designed to help students, families, and educators build more affirming school communities.

Upcoming Trainings from WISP Partners