Dear Families,

Yesterday our girls participated in the online Father Daughter Liturgy. It was a lovely Liturgy that gave us the chance to reflect on the wonderful role that our Dads play in our lives. Below is an extract of the message that I delivered as part of that Liturgy.

The media tells us instant gratification, power, money, cars, success and image are signs of successful manhood, but in our all-girls school that espouses values of Mercy, we need to be clear about what manhood really is.

Surely at the core of manhood, is love. Love which is in harmony with the love your daughter will receive from all those who surround her. Love shown through the just and discerning decisions you make, love which is compassionate and merciful. Our world, more than ever, is crying for men who are strong in principle, determined and resilient, courageous for the sake of their families, even in times when courage is waning; men gentle in responding to the needs of others and fathers patient when their children challenge them.

I wish all our Mercy dads a wonderful Fathers' Day, albeit different in this lockdown year and thank you for entrusting your daughter's education to us.

Message from 2020 Head Girl

Return to face-to-face learning in Term 4

In last week’s communications, I outlined that OLMC will be releasing our return to school plan, to suit the needs of our community. As indicated by the NSW Premier – at this stage, the earliest possible return date for any students is October 25 which is Week 5 of Term 4. As has been the case throughout this period, we will be reviewing the advice of several education bodies to ensure our plan best serves the needs of our girls. I expect to be able to release this before the end of Term 3. I will also be sharing our plan for any events and activities for the remainder of the 2021 school year.

Communications and Engagement Survey 

I would like to thank the very many parents who have completed the Communications and Engagement Survey. We have had a wonderful response and the data obtained will help us fulfill Pillar 5 of our Strategic Vision which is ‘Community engagement’. The results support what we have known to be true - that  OLMC parents and carers are totally engaged with their daughters’ academic success and wellbeing in authentic and positive ways.

The survey will close this evening so there is some time to complete it if you haven’t yet had the chance. CLICK HERE to complete the survey.

Creative Kids

A reminder if you haven’t already claimed your creative kids vouchers from the NSW Government, this period of lockdown may be a great opportunity as they can be used for some online activities too. Parents can apply for a voucher with a value of up to $100 per calendar year for each student aged 4.5 to 18 years old enrolled in school. The voucher may be used with a registered activity provider for registration, participation and tuition costs for creative arts, speech, drama, dance, digital design, coding, and music lessons and activities. CLICK HERE for more details.

Share your Photos

Thank you to all who shared their Wellbeing Wednesday photos; you can view some of these below here. I now invite you to share photos in the theme of Spring which is just around the corner. The Visual Art Department is running a Student Photography Competition and successful entries will be included in our first Virtual Gallery experience. Here is the CANVAS LINK. The theme of Spring is open to your interpretation. Talk with your friends and family - get them involved! Entries for this competition close on Friday 17 September.

Lucie Farrugia
Principal 

What a year 2021 has been so far! I would like to share some of the learning experiences that have taken place in the PDHPE key learning area since my last report in Term 1.

On Wednesday 2 June, our Year 9 PASS students not only assisted but facilitated many of the events and activities at St Patrick’s Primary School Athletics Carnival. This provided students with a wonderful opportunity not only to develop their organisational and communication skills but also to strengthen our relationship with the community of St Patrick’s. The students were outstanding ambassadors for the College. Olivia Nesci has written a report outlining the rewarding day they experienced. Also, there are some photos below of the activities.

During Week 7 of Term 2, 9PASS had the privilege of assisting at St Patrick’s Parramatta annual Athletics Carnival. Under the guidance of Mrs Carroll from St Patrick’s and Mrs Simpson, our PASS class had the responsibility of facilitating different activities throughout the day including escorting the students safely to Barton Park, marshalling students into their correct heats for the traditional races, timekeeping, conducting the tabloid events and offering encouragement and support to both the infant and primary students throughout the day.

The students at St Patrick’s were blessed with perfect weather as the four Houses (Wattle, Melaleuca, Boronia and Waratah) enthusiastically competed in events that awarded valuable points for their respective Houses.

This Carnival provided our PASS class with an excellent learning experience to complement our unit on “Event Management”. Whilst the program of events for the Athletics Carnival had been predetermined, with Mrs Simpson’s guidance, we had the opportunity to participate in the preparation and execution of the Carnival events on the day. This was a great practical learning experience for our class as it provided all of us with an authentic and real-life experience of coordinating and managing an event.

On 23 June, Year 12 PDHPE students had the opportunity to visit the Department of Sport and Recreation Sport Science Facility at Narrabeen. Here they put theory into practice and participated in several different activities that Sports Scientists use in order to maximise the performance of athletes. The students were intrigued by the amount of data that is collected by the sports scientists and how that information is used to develop a comprehensive and thorough training program for the athletes. These hands-on experiences were able to give the students real and detailed insight into what takes place in the world of professional sport. Analiese Hanna shares her thoughts below:

During the holidays, Year 12 PDHPE students travelled to Narrabeen Sport and Recreation Centre, where we spent the day applying the knowledge we have learnt in the classroom (relating to HSC Core 2 - Factors affecting performance) in a practical setting. A number of Sports Scientists shared their knowledge and experience with us, which helped to reinforce what we had learnt in the past term and broaden our understanding. As part of the practical activities for the day, we participated in a range of fitness tests. The first of these was the VO2 max test, which tests aerobic endurance, which Olivia Towle completed. We were able to monitor her heart rate, oxygen consumption and blood lactate levels, which were recorded every four minutes of the test. This then allowed us to calculate her stroke volume and cardiac output and see where she compared to students who had completed the test previously. Everyone then had the opportunity to complete power tests such as the vertical jump test and the 10-second peak power test, with a few students even attempting the 30-second peak power test! These tests allowed us to apply our knowledge of energy systems and physiological adaptations in a new and exciting way. Several students also participated in contrast water therapy, where they alternated between immersion in hot and cold tubs for around 20 minutes. This activity allowed us to apply our knowledge relating to recovery strategies, in particular hydrotherapy and how it may benefit athletes. The excursion to Narrabeen was an informative and engaging experience that will certainly benefit us heading into the HSC.

Analiese Hanna Year 12

The delivery of our teaching and learning programs has been very different this Term, as both the teachers and students have pivoted then adapted and been very flexible in their approach. Year 11 PDHPE is studying an option called Fitness Choices. They have been exploring individual vs group exercise options and, led by their teachers, Ms Connor and Mrs Simpson, they have participated in a zoom HITT fitness class and a Yoga class. They have enjoyed the time to be away from screens and look after their wellbeing using movement. Here are some student reflections:

Yoga

“I totally would do this again, as I think I would benefit strongly from not only increasing my flexibility and mobility but part taking in exercise that works different parts of the body and decreases stress.”

“It allows time away from the stress and pressure of school, which helps with productivity. I would partake again as it was very enjoyable and allowed me to relax and clear my mind”

HITT

“I enjoyed the higher intensity and the more body demanding exercise form. I feel refreshed and happier after the workout; it is also a good break from school work.”

“It was very motivating, and I felt good after it. My body was sore in a good way, and it was good to have another type of workout to do in lockdown.”

Exercise has always been a necessary and essential part of our lives and now, more than ever, it is paramount that we get outside, enjoy the sunshine and do some physical activity. Each week we have Fitness Friday where one of the PDHPE teachers provide some exercises or form of physical activity for our students and parents. Physical activity not only provides benefits to our physical health such as strengthening our heart, assisting at keeping our blood pressure in an acceptable range, improving the density and strength of our bones but there are emotional benefits as well. When we exercise, chemicals such as dopamine and endorphins are released from the brain that makes us feel happy. So, therefore, during our time whilst we are learning online, it is very important that we all get out and exercise regularly!

I will finish with a quote from Edwin Mamerto: “When life changes to be harder, change yourself to be stronger. What hurts you today, makes you stronger tomorrow.”

Stay active and healthy,

Jennifer McIntosh
PDHPE Leader of Learning

Year 9 Photography students were challenged to mark the end of winter last week through photography. Exceptional work captured reflections in the rain, the miniature world of water droplets, strong tonal contrasts and solitude. 

Year 9 and 10 Photographic and Digital Media are continuing their study of self-portraiture. As part of this unit, students have taken inspiration from Japanese artist Yasumasa Morimura and the current worldwide trend of recreating well-known artworks using props from around their homes.

Our Houses are continuing to be creatively engaged! Mercedes girls were invited to bake, make or construct food in the theme of blue while Stanley House had a Green and Gold House assembly to celebrate the commencement of the Paralympics. At the Assembly, Mercy Girls reflected on the Paralympic values of determination, equality, inspiration and courage, and the importance of focusing on the positives.

This week Year 9 Drama students developed an original theatre piece that integrated specific Brechtian techniques. Bertolt Brecht has been our primary focus in the Political Theatre unit.

One student piece involved futuristic characters, as they travelled through time to look at the rights of women. From the Salem witch trials to the 1950s kitchen, the class was able to reflect on the roles of women over time.

In a piece about discrimination, a sock puppet performance commented on how no one wants to be in the wash cycle with the red sock. They also integrated songs, including “It’s a hard sock life”. In another piece reflecting on discrimination, the performers used the Brechtian technique of historification. They set their piece in the 1800s, highlighting inequality and slave labour in the plantations of America. The use of contemporary Black Lives Matter images at the end of their performance made the audience question how far we have come.

Another piece highlighted the gaps between the social classes. These students also used the Brechtian theatre technique of historification to comment on a contemporary issue but set it in a different time period. It also made us aware of the abuses of power that can take place.

One piece was a subtle commentary on how technology is replacing humanity. It explored the idea that, in the future, names will be replaced with numbers.

In mid-August, Year 12 Geography undertook an incursion over Zoom with Hayley Brien, a Marine Biologist who works for a tour company in Port Douglas. Hayley also conducts research and surveys for James Cook University and The Australian Institute for Marine Science. This Term, Year 12 Geography has been studying the Great Barrier Reef as a case study for the Ecosystems at Risk topic. Hayley shared her experiences of working in this unique environment and what we can do to ensure the ecological sustainability of this World Heritage Site.

A Year 10 Religion class last week explored the gifts of the Holy Spirit and did this with amazing enthusiasm and energy!

Music lessons via Zoom have been coming along nicely. This week Year 8 Music students have been practicing “Can’t Stop the Feeling” on their own instrument.

Sport Cancellations

Unfortunately, it appears that all school sport will be cancelled for the remainder of 2021 due to the ongoing COVID 19 pandemic. Term 4 Saturday Basketball and Volleyball will not be going ahead.

If any school sporting opportunities appear in Term 4, I will inform the community.

Staying Fit & Healthy

On the MyOLMC Sport Canvas page you can find a document with numerous links to online sport specific training resources you can access - https://myolmc.instructure.com/courses/39/pages/olmc-sport

If you would like to keep training for your chosen sports while in isolation, these resources can help you by providing a number of drills you can try at home with minimal equipment, space or people.

Sport During Lockdown

Despite the widespread cancellations of sport in 2021, some students have been lucky with their chosen sport.

Annoushka Maikap has been able to play in various golf tournaments at the Stonecutters Ridge Golf Club.

• She has played in over 20 tournaments with various age groups.
• She won the “Ladies Tuesday” competition “twice”
• Joint winner of “4BBB Stableford” competition “twice” consecutive day in a row
• Winner of “Nearest to the pin” and the “Eagle Nest” competition 

She won a total of $237 prize money!

She has reduced her handicap by 4.2 during lockdown.

Golf courses have been closed now since 23 August, but Annoushka is continuing her practice in her backyard.

If anyone else would like to share their good news sporting/fitness/training stories, please get in touch with me.

Stuart Guthrie
Sports Coordinator

Against the background of COVID-19 restrictions, it is inspiring to hear that many competitions in Debating and Public Speaking are still going ahead.

In Debating news, we were informed this week that the CSDA Debating finals, suspended for the last couple of months, will now be held via Zoom. This is excellent news particularly for our two undefeated Year 7 teams who have both qualified for the last eight in their Year level. The Year 7 finals will be held at the start of Term 4. Vishnu Gude, Isabel Homairi, Celeste Ieronimo, Sophia Tong and Shiloh Julien (7A team) and A’ishah Ali, Lizzy Butler, Pia Goradia, Bianca Mina and Celina Wassef (7B team) will be preparing for the finals over the September holidays with the assistance of their coaches, ex-students Priyanka Sangar and Lily Tambrchi.

In Public Speaking, preparations are continuing for the Senior Australian Debating and Public Speaking titles and their Junior counterpart, Speakfest. The Senior team of Sakshi Chouta, Sarah D’Souza, Sophia Santos and Mikayla Simpson and the Junior team of Gabby Fleming, Sierra Lake, Neha Sharma and Jennifer Wang have already attended two Zoom training sessions, with more to come. The girls have also been working hard on preparing for the four events they will be participating in during the September holidays.

Several other girls have submitted videos in two other competitions in the last two weeks. In the Speaking4thePlanet competition, Annoushka Maikap, Sahanna Sri, Samantha Emeish and Sofia Tong are waiting to see if they progress to the State Final while our entrants in the Legacy Public Speakingcompetition are talented speakers Isabella Makhoul and Shanika Nawani. We wish them all well.

For all students, whether involved in competition or not, Student Speak is an original and innovative OLMC program that gives all students a voice. Student Speak can be found on Canvas/Courses/Student Speak and is accessible to both students and staff. Already, this site has a significant number of student speeches on video that are very inspirational to watch and listen to. For students, if there is something you want to share with the College community, Student Speak is the way to do it. You get support from start to finish so visit the site and take a look.

Christopher Ostrowski
Debating and Public Speaking Coordinator

This year, OLMC has entered two teams into the Tournament of Minds Competition. Students are encouraged to think ‘outside the box’ to solve a specific problem. They are judged on their creativity, their reasoning and their ability to use their skills. Mercy Girls have been inspirational in the way they have collaborated, meeting via zoom twice a week after online classes.

“This has been one of the best opportunities I could have been offered. I have gained so much confidence in speaking, performing and offering ideas.” Jessica Abrahams (Year 10). Jessica’s team chose the Language Literature Challenge and rewrote the story of Alice in Wonderland in a modern context.

"The competition has allowed me to fully express my creativity and has helped me further develop lifelong skills such as collaboration.” Sierra Lake (Year 8). Sierra’s team tackled a Social Sciences Challenge. They revisited the past speaking to Archimedes, Queen Victoria, Wangari Maathai and Jay-Z to develop a solution to the challenges faced by those who do not have access to clean and safe drinking water. Sierra played the role of Jay-Z.

Whilst the Uniform Shop is currently closed to students and families, online purchases can still be made. These orders will be processed and delivered to the Student Centre upon the students' return.

Purchases: Online purchases can be made via the Online Uniform Shop (https://shop.olmc.nsw.edu.au/).

Winter Uniform: Students are to wear their Winter Uniform during Term 2 and Term 3. For the Senior Winter Uniform, the long sleeve shirt is optional.

Scarves: There are scarves available for purchase either online or at the Shop.

Tights: The Uniform Shop has tights available for purchase with the Winter Uniform. If you are purchasing these elsewhere, the requirement is 70 denier opaque, colour - Ink Navy.

If you have any concerns regarding uniform items, please do not hesitate to contact the Uniform Shop on 8838 1275 or uniformshop@olmc.nsw.edu.au.

Creative and Performing Arts Leader     

What are the key responsibilities of your Portfolio? My responsibilities include supporting and organising Creative and Performing Arts events and encouraging girls to participate in as many creative co-curricular activities as possible.     

What is your vision as Leader of this Portfolio in 2021 and 2022? I hope to work with students from the Art, Dance, Drama and Music Departments to promote collaboration, as well as introduce more CAPA events and activities as a way for all students to easily become involved with the Arts.                  

What would be a good theme song for your life? Why? I would choose 'Merry-Go-Round' composed by Joe Hisaishi. It comes from the beautiful soundtrack of one of my favourite films, 'Howl's Moving Castle,' and sounds like everything I would want my life to be.                 

What would be your superpower? Why? I would love to be able to fly - it might be a little basic but I think it would make my life just a little bit more convenient while still being fun!    

What are your interests outside of school? Art and photography. I love how photography challenges me to think conceptually and aesthetically, and I also really enjoy visiting art galleries. One of my favourite photographers would have to be Vivian Maier!

In recent weeks your daughter's Homeroom Mentor has been working with her in Pastoral Care lessons on a range of topics that are all designed to support her whilst she is at home. I thought it would be good to share the topics with you so that you could have a conversation with her and get her take on how to get through lockdown and online learning.

• Setting up for Success
• Random Acts of Kindness
• National Tree Day
• Take your Temperate
• Thinking of others? Then tell them!
• A whinge or a worry?

As a result of the lesson titled Thinking of others? Then tell them! I am pleased to report that we have also sent approximately 300 cards/ letters of support to aged care facilities as an act of kindness to those who may be feeling particularly isolated at this time. Click here and here to view some samples.

Answers with Dr Justin Coulson: Anxiety in your Child - Wednesday 8 September 2021

Anxiety has become one of the leading causes of ill-health in our children and it’s also affecting more parents than ever before. The COVID-19 pandemic has exacerbated what was already an accelerating problem. 

 Dr Justin Coulson, one of Australia's leading parenting experts, has put together Answers with Dr Justin Coulson: Anxiety in your Child to provide the answers every parent needs to help their children – and even to help themselves.  This webinar is designed for parents and educators of primary and secondary school students across Australia.

Anxiety in Your Child is taking place on Wednesday 8 September 2021 from 7.30 pm to 9 pm AEST.

If you would like to participate, please register to view the seminar from this link.

The registrants will receive the viewing link and will be subscribed for email reminders for the event.

I know this may be a difficult time for many families and if, at any time, you have concerns for your daughter please don’t hesitate to contact the College and we will reach out to support you and your family.

Our thoughts and prayers are with you all.

Ann-Marie Herd
Director of Pastoral Care (Acting)

Father Daughter Liturgy

The whole OLMC Community is invited to join us in celebrating our annual Father Daughter Liturgy which can be viewed below.

Students and staff viewed this Liturgy in class on Tuesday. It is a timely reminder for us all to thank the fathers, grandfathers and father figures who show us unconditional love and support.

Thank you to all the people involved in the collation of this Liturgy including Ms Lucie Farrugia, Fr Walter Fogarty, Ms Ellen Lonergan, Mrs Mary Reyes and all students who filmed videos and sent in photos. To Mr Andrew Houseman and his daughters Tamsyn and Bella - it was lovely to hear insights and see images about the blessings of parenthood. Thank you to Mr Daniel White who put the video together and allowed us to share this moment in time. 

Friday Morning Prayer

Each Friday morning at 8.10am we join as a College Community to share in prayer. The College Liturgy Leaders run this service which consists of special intentions, a decade of the Rosary and a general concluding prayer.

All staff and students are invited to attend - the link is emailed out each Thursday afternoon.

As a special prayer for Friday 3 September, in celebration of Fathers' Day on Sunday 5 September, Fathers are invited to join us online for the prayer session. Please join your daughter on Zoom for this 10-minute service.

Cape York Immersion

The Immersion planned for the upcoming holiday break has been postponed and information will be provided in the coming week. At this time, we will schedule a Zoom meeting for all families. We appreciate your patience as we await final decisions.

Prayer for Afghanistan 

On Friday 20 August at Friday morning prayer, we prayed the following prayer.

Dear Lord,

We pray for the women and girls of Afghanistan. ​

For their safety and protection​

For the upholding of their rights to choice and freedom.​

We pray for wisdom and courage from leaders around the world​

To find solutions that ensure equality and safety for all.​

May the whole world continue to see that there is the possibility for liberation,​

Hope and peace and to work towards these goals.​

Help us not give up in despair and hopelessness​

Because generations of Afghani women and girls are relying on us. 

Gabby Scanlon
Director of Mission

Mental Health Check-in

Mental health affects your general capacity to think, regulate your emotions and behave appropriately. We all, at times will experience disturbances to this mental functioning – think about how you might respond to a challenge if you are particularly hungry or running late for an important meeting. Sometimes, we or our loved ones might experience a significant disturbance to this functioning, a disturbance which might not just go away or have a simple solution. A significant disturbance left un-checked can lead to long term mental ill-health or at times a diagnosable disorder.

Poor mental health will impact patterns or changes in thinking, emotions, behaviour, cause distress or disrupt a person's ability to function.

A period of mental ill-health can be difficult for a stranger to recognise or help diagnose. Changes to health, particularly mental health, are best noticed by the individual at first and the loved ones of the individual later. Illness or ill-health can be triggered by sudden changes to the environment, hormonal or chemical imbalances and periods of stress. Mental ill-health happens to most of us at some stage of our lives, it doesn’t discriminate by intelligence, strength, age or gender. Given the number of unprecedented stressors added to our already challenging lives, it can be important to check in on yourself or your loved ones.

Please consider seeking professional help if you notice the following in you or your loved one:

1)     Major changes to an individuals’ thought feeling or behaviours. These are changes from that individual's baseline, not from what is considered ‘normal’ for the general population. Some things to look out for include:

• Marked changes in personality, eating or sleeping patterns
• Feeling of disconnection or withdrawal from normal activities
• Unusual or "magical" thinking
• Excessive anxiety or anger
• Prolonged sadness, depression or apathy

2)     Symptoms or reactions (which might be appropriate) that stay an inappropriate length of time. Typically changes to moods which last longer than 2 weeks or an inability to demonstrate some improvement for 2-4 weeks after a traumatic or upsetting event, indicate symptoms which are present ‘too long’ to be considered normal.

3)     An inability to complete daily tasks and expectations. This may include a lack of motivation for social, educational or work-related tasks.

If you or your loved one have concerns about any of the above, you may choose to seek counselling directly through your GP or an external provider. OLMC counsellors are available to offer support to students, or alternatively, they may wish to speak or webchat through the following resources:

• Beyond Blue - call 1300 22 4636
• Lifeline- 13 11 14
• ReachOut (mental health support for young people online) 

There is never any shame in seeking help for any changes to health and wellbeing.

Rose Sedra
College Counsellor 

Kavanagh House Leader 

What are the key responsibilities of your Portfolio? My key responsibilities as Kavanagh House Leader include being a role model for Kavanagh girls and creating an inclusive sister spirit within the House. I will also be collaborating with other student leaders to assist with College events such as the Athletics and Swimming Carnivals.

What is your vision as Leader of this Portfolio in 2021 and 2022? I hope to create an inclusive, supportive and exciting environment where all Kavanagh girls feel valued and involved.            

What is something about you that others might be surprised to know? I started playing piano at four and still play today.                                 

What would be your superpower? Why? Being able to fly, as I would be able to get to people in need within a short amount of time.

What are your interests outside of school? Playing piano, calligraphy and spending time with friends.

Students and Sleep

Why is sleep so important?

Quality sleep improves your mental, emotional, and physical performance. It also improves your immune system, balances your hormones, boosts your metabolism, and improves your brain function. Sleep is when your brain files or removes all the clutter that accumulates in a day of learning and thinking so you are refreshed and ready with energy for the next day. Getting good sleep is important for both your mind and body.

How much sleep do I need?

Different people need a different amount of sleep, in order to function optimally during the day. Whilst most adults need about 8 hours of sleep a night, many teenagers need more like 9-10 hours of sleep per night. Working out how much sleep you need will take a little time and perseverance. Record how you feel during the day based on how much sleep you had each night and a pattern will start to appear.

Top Tips for getting to sleep/sleep routine / falling asleep

• Have a regular bed time and wake up time. A regular bed time helps to set your body clock, so your body knows it’s time to sleep. Waking up at (or near) the same time each day also helps your body to establish a sleep pattern.
• Get plenty of sunlight during the day too.
• Establish a bed time ritual. Doing a series of actions before bed also helps your body to prepare for sleep. Ideas include a warm bath or shower, reading a book, listening to quiet music or doing some gentle stretches.
• Avoid technology in the hour before bed, including TV, computers and phones.
• Exercise during the day so that your body is ready for rest at night.
• Don’t eat big meals at night. Eat as early as possible and try to avoid rich, heavy food close to bed time.
• Limit your caffeine during the day and don’t drink any caffeine in the afternoon or evening.
• Don’t have too much liquid in the evening.
• Worrying about problems at school or with friends often stops you from getting to sleep. Talk to a trusted person about things that are worrying you to find ways to solve your problems. You could also try some relaxation exercises such as meditation or positive visualisation.
• Have your room as dark as possible when trying to get to sleep. Use a sleep mask if you need to avoid light e.g. from electronic devices, street lights etc.

Staying Asleep

• Make sure the temperature of your room is comfortable.  If you are too cold you may have difficulty falling asleep or staying asleep. If you are too warm, the heat will also wake you.
• Having a quiet environment will help you stay asleep. If loud noises often wake you, having some consistent “white noise” can be helpful. Earplugs may also work for some people.
• A comfortable bed that is large enough for you to spread out and is supportive will help you to sleep well, as will a comfortable pillow that provides the right amount of support for your neck.
• Good ventilation in your room helps to get rid of toxins and keeps the air you are breathing fresh. A potted plant in your room may help.
• Make sure you go to the toilet just before you get into bed.

Good quality sleep

• Smelling lavender while you sleep might improve the quality of your sleep.  Try a few drops of lavender oil in your washing or on your pillow or using lavender scented soap.
• Have a good sleep environment.  Clear your room of clutter.  Dust regularly.  Have calming colours in your room.
• Try rearranging your room according to Feng Shui principles, whereby you can see the door from your bed, but your bed is not directly facing the door.  This may mean putting your bed on an angle.

Feeling refreshed after sleep

• First thing in the morning, drink a glass of water to help you wake up and rehydrate.
• Do some gentle stretches or more vigorous exercise first thing in the morning as part of your morning ritual.  This will also help to set your body clock.
• Practise deep breathing while you are still in bed to make sure your body is able to take in lots of oxygen and expel carbon dioxide.

Where to go for help or more information

If you try out the tips here and are still having trouble with falling asleep or staying asleep, try talking to your doctor to see if there is a medical or other reason.

You can learn more about how to optimise your performance as a student at www.studyskillshandbook.com.au

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