At Lindisfarne we talk of our Four Cornerstones of learning. These are Academic Excellence, Sporting Endeavour, Cultural Enrichment and Christian Dimension. It is these cornerstones that provide the foundation of a balanced education that emphasises excellence. These cornerstones also empower ordinary boys to achieve extraordinary things and, above all, allow them to be the best that they can be. Underpinning our Four Cornerstones is our commitment to building outstanding character in all our young men through leadership, mentoring, our pastoral care programme, team building and service-related activities.

What we have here is a commitment to creating an environment where our young men can thrive in their endeavours now and into the future. A key component in the human capacity to thrive is sleep. Sleep is when our body, and our mind rests, and it is only when we rest that we recover. As teachers and parents supporting our Lindisfarne students to thrive, we have the responsibility to promote the benefits of high quality, regular sleep.

The benefits of high-quality sleep include, but are not limited to, improved memory capacity, greater creativity, a strengthened immune system, reduced risk of depression, enhanced physical capabilities, sharpened attention, reduced stress, and weight loss. All these identified benefits help to create an environment where the individual can flourish.

However, what we know is that many young people struggle to create habits and routines that allow them to sleep effectively. Some of these are out of their control- for example, the fact that the adolescent circadian rhythm is pre-wired to have them want to start and finish sleep later than the societal structure they exist within allows for. Most causes of poor sleep in our young people are things we can control if we simply support adjustments in their lives. For example, many of our boys tell me that they are on their devices right up until the point in time that they try to sleep. Most of this activity involves gaming and/or social media, both of which in themselves heighten the body senses to a point that makes sleep difficult. More importantly is the point that the blue light from the screen is suppressing melatonin, the hormone necessary to support positive sleep. Our boys feel like ‘I’m not sleepy yet so why should I bother putting my device away,’ when in effect it is the device that is inhibiting the desire to sleep.

The harm created through poor sleep exists in both the short term and the long term. In the short term, they are less able to concentrate or retain new information directly impacting their capacity to learn. They are less alert, or physically ready for activity, meaning they will underperform in their sporting endeavors. They are irritable and less likely to engage in positive interactions with their parents, their peers, and their teachers.

In the long term they have increased risk of heart disease, mental health issues, skin disorders and diabetes, and they have decreased cognitive function, immunity, and capacity to manage their weight effectively.

So how do we go about improving our own sleep, and setting up an environment where our boys can sleep better? The following ten tips are by no means an exhaustive list, and are not guaranteed to work for every individual, but they are a list of strategies that have proven to work effectively to enhance both the quality and the quantity of our sleep.

1. Decide on a set bedtime (weekdays and weekends the same)

The weekend all night gaming session, or mid-day Sunday sleep in have a significant impact upon the individuals sleep Sunday to Thursday.

2. Leave the electronics alone (60-90 minutes before bed)

This is an incredibly difficult proposition for young tech addicts to get their head around, but one of the best things we can do is eliminate the blue light intake directly before bed.

3. Have a light snack.

This allows the digestive system to continue to tick over, without screaming at our brain that we are hungry, or too full.

4. Take a warm bath or shower.

For hygiene reasons this is an incredibly important strategy anyway, but with the added bonus of enhanced sleep, it seems like a no brainer.

5. Listen to music that relaxes you.

What relaxes one person does not necessarily relax another- this is a very individualistic thing.

6. Stretch

Not only does stretching prepare us physically, but in a way, it is a very effective form of mindfulness.

7. Practice meditation (mindfulness)

Mindfulness is the capacity to be present in the present moment. Depression about the day that has been, or stress about the day that is to come will directly inhibit the quality of your sleep.

8. Read a good book.

A tried-and-true strategy, this supports us to escape from our own reality, whilst avoiding blue light, fueling our creative juices, and readying ourselves for a night full of dreams.

9. Write a to-do list for the next day.

Simply put, if we put our commitments down on paper, it means we do not have to fight to hold onto them in our mind, a practice that distracts our brain from sleep.

10. Prep your bedroom (cool, dark, and quiet)

At times some of these factors are out of our control, but the more we can deprive some of our senses, the more likely the others are to support us to sleep.

Ultimately, we all know that sleep is an essential part of survival. What we must highlight for our boys is that we do not want them just to survive, but rather to be able to thrive, in all their endeavors. To give greater attention to enhancing the quality and quantity of their sleep is one proactive thing we as parents can do to give our sons (and daughters) the best chance of fulfilling their potential.