Ku-ring-gai Merit Design Competition - Win Prizes

Design a visual representation of our positive psychology school values: Respect, Responsibility and Personal Growth. Entries close Friday 4th September. See your Year Adviser for entry form and details.


Wellbeing Team

For a comprehensive list of the Wellbeing Team here at Ku-ring-gai please click on the following for more information.

Student Sleep

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 sleep a night, teenagers need more like 9 hours and 15 minutes 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 a night and a pattern will start to appear.

Getting a good sleep is important for your mind and body.  Sleep lets your body rest and repair, it helps maintain a healthy immune system and sleep is needed so your body has the energy it needs during the day for activity and concentration.  Sleeping well helps you to stay mentally healthy too.

Signs that perhaps you aren’t getting enough sleep or enough good quality sleep include irregular sleep patterns, feeling tired and drowsy during the day, falling asleep at school or in the afternoon, trouble falling asleep or staying asleep, loud snoring, sleepwalking or night terrors and difficulties with concentration and memory.

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….and if you are drinking, consider a herbal tea like chamomile.

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.  Too cold and you may have difficulty falling asleep or staying asleep. Too warm and 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 which is large enough for you to spread out and is supportive will help you to sleep well, as will a comfortable pillow which provides the right amount of support for your neck.

Good ventilation in your room helps to get rid of toxins and keep 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.

Practice 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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As a smaller secondary school located in Northern Turramurra in Northern Sydney, Ku-ring-gai High School is able to offer a very personalised and individual approach to supporting student learning and achievement. Often called “the best kept secret on the North Shore” due to our size and outstanding academic results, our school is located on the edge of the very beautiful Ku-ring-gai National Park - a short 12 minute bus ride from Turramurra Station. We have a wide drawing area with the opportunity for students from outside that area to apply for enrolment. Our focus is on creativity, innovation and challenge. Ku-ring-gai is a comprehensive co-educational high school offering the same curriculum as all secondary schools in NSW and enhanced by a special structure which allows for a creativity stream. This Talent Enrichment Program (TEP) offers students who are gifted, talented or interested in creative or performing arts, sports, technology or design options, the opportunity to choose extra classes, often with tutors or coaches to engage them and further develop their skills and interests.



Our innovative and creative approach to education has seen the school well placed to implement the educational changes needed to enable students to meet the challenges faced by 21st century learners.

Ku-ring-gai fosters strong educational connections with local primary schools through our year 5 and 6 Enrichment Day Program as well as Project Based interactive learning activities. Our partnership with the NS5- North Shore Secondary Public Schools has resulted in an increased choice of curriculum and extra curricular subjects for students including leadership days, sports gala days, Duke of Edinburgh, debating and public speaking competitions. Our P&C is active in supporting our educational programs and the updating of resources including our tennis courts and basketball courts. We have an artificially surfaced full hockey pitch with change rooms and lighting located within our grounds. Our fully flood lit soccer fields are used by the Northern District Football Association.

Addressing issues of student engagement and well-being is an important part of our culture. Support programs are offered over the year to students and parents and include such programs as the "Big Fish Little Fish" Program to assist students and parents in the transition from Primary School to High School. The “Managing HSC Stress“ has been particularly helpful to our year 12 students and their families. A strong student support team assists students with learning difficulties.


Small personal morning teas are held a couple of times per term where families meet the Principal and have a school tour. This allows families to see the school in operation and to meet with teachers and students in an informal climate.

Ms Terri-Anne Kamasz
BA. Dip Ed. Hon. Fellow of the Australian Council of Educational Leaders


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Get in Touch

Ku-ring-gai Creative Arts High School
403 Bobbin Head Rd,
Turramurra North 2074
Phone: 9144 3477 or 9144 7617
Fax: 9983 9331