As your SCHOOL DISTRICT/WELLNESS NURSE....
Check out what I do to help students succeed:
To Contact the Nurse
CALL: 415-759-2700 ext. 3175
TEXT: 415-448-7409 (during school hours only)
VOICE MAIL: 415-242-2574.
Are YOU Getting Enough?
Almost 70 percent of high school students are not getting the recommended hours of sleep on school nights, according to a study by the Centers for Disease Control and Prevention. Researchers found insufficient sleep (< 8 hours on an average school night) to be associated with a number of unhealthy activities, such as:
• Drinking soda or pop 1 or more times per day (not including diet soda or diet pop)
• Not participating in 60 minutes of physical activity on 5 or more of the past 7 days
• Using computers 3 or more hours each day
• Being in a physical fight 1 or more times
• Cigarette use
• Alcohol use
• Marijuana use
• Current sexual activity
• Feeling sad or hopeless
• Seriously considering attempting suicide
Adolescents not getting sufficient sleep each night may be due to changes in the sleep/wake‐cycle as well as everyday activities, such as employment, recreational activities, academic pressures, early school start times, and access to technology.
The following sleep health tips are recommended by the National Sleep Foundation:
- Go to bed at the same time each night and rise at the same time each morning.
- Make sure your bedroom is a quiet, dark, and relaxing environment, which is neither too hot or too cold.
- Make sure your bed is comfortable and use it only for sleeping and not for other activities, such asreading, watching TV, or listening to music.
- Remove all TVs, computers, and other “gadgets” from the bedroom.
- Physical activity may help promote sleep, but don’t exercise within a few hours of bedtime.
- Avoid large meals a few hours before bedtime.
If your sleep problems persist or if they interfere with how you feel or function during the day, you should the assistance of a physician or other health professional. Before visiting your physician, consider keeping a diary of your sleep habits for about ten days to discuss at the visit.
Include the following in your sleep diary, when you:
- Go to bed.
- Go to sleep.
- Wake up.
- Get out of bed.
- Take naps.
- Consume alcohol and how much.
- Consume caffeinated beverages and how much.
Tips for Prevention of Influenza (Flu)
WHAT: Flu season is upon us. The San Francisco Department of Public Health reports increased influenza activity locally.
The following are some effective ways to prevent the spread of influenza:
• Receive an annual seasonal flu vaccination. The Centers for Disease Control and Prevention (CDC) recommends the flu vaccine for everyone aged six months and older.
• Wash your hands often with soap to help protect you from germs.
• Avoid close contact with persons who are sick to keep you from getting sick too.
• Stay home when you are sick to prevent spreading your germs to others.
• Cover your cough and sneeze with tissue or sleeve to prevent those around you from getting sick.
• Avoid touching your eyes, nose or mouth. Germs are often spread when a person touches something that is contaminated with germs and then touches his/her eyes, nose or mouth.
• Clean and disinfect surfaces or objects with district-approved cleaning agents.
• Refer to the CDC and SFDPH links about Influenza:
o Seasonal Flu Information for Schools and Childcare Providers from the CDC:
o Information for families: http://www.cdc.gov/flu/freeresources/print-family.htm
o Posters and resources: http://www.cdc.gov/flu/freeresources/print-schools-childcare.htm
WHY: All staff, students and families must take the proper precautions to remain healthy and stop the spread of germs.