PSHE Association 2020 - The Kingsmead School
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© PSHE Association 2020 1
explain the importance of sleep for wellbeing and brain function -
particularly during adolescence.
explain how lifestyle choices can affect sleep quality.
describe a range of strategies for ensuring appropriate sleep patterns and
suggest advice for those struggling to sleep.
© PSHE Association 2020 2
Read Abe’s story in the worksheet Activity 1: Helpful and
less helpful sleep behaviours…
Highlight in one colour, anything that Abe is doing
to promote a healthy sleep pattern
Highlight in a different colour, anything Abe is doing
that might detract from a healthy sleep pattern
On average, how many
Then put this to one side — you’ll hours of sleep per
revisit Abe’s story at the end of the night should 14 - 16
lesson year olds have?
© PSHE Association 2020 3
Click the image to watch 1. How does the recommendation of
the film clip… 9-9
Key¼ hours’ sleep compare with your
points:
estimate fromofthe
- young people yourstart ofapproximately
age need the lesson? 9
hours’ sleep per night
Click to
2.- What do you
this is similar think
to that areduring
required the childhood
biggest reveal key
learning
but, importantly, around 13/14 years old there
barriers to young
is a natural shift to apeople
later sleepgetting
pattern, i.e. points!
enough
aroundsleep?
11pm to sleep and 7-8am to rise
- this natural cycle can easily be impacted by
3. What areacademic
social and the challenges
commitmentsfor young
which in turn
disrupt the natural sleep pattern and can make
people in getting the right sleep
a young person more tired
environment in their bedrooms?
© PSHE Association 2020 4Read ‘Activity 2: Consequences of poor sleep habits’. As you read each
scenario, think about the following questions:
1. What might the consequences of poor sleep be for the character?
2. What could the character do next?
3. How could the character change or improve their sleep patterns?
Then, read through the answer sheet.
Now, for each character, summarise into a single bullet point one thing they
could do in future.
Check your suggestions against the possible answers on the next slide…
© PSHE Association 2020 5It would help for Layla It is important that Abdi Su can make a minimal
and her dad to talk discusses this with his impact on her
about a better morning parents so that he and his performance for this
routine to avoid similar family are not put at risk game but can plan better
occurrences. when using the tools and next time, and get a good
machinery without enough night’s sleep.
sleep.
Tal needs to stick to a It’s really important that Connor should take
normal sleep pattern Alima does not drive if she steps to stop this
and allocate revision does not feel alert enough happening again, catch
accordingly. to do so, as this could be up on the work missed
very dangerous for Alima and take responsibility
and other road users. for his behavior.
© PSHE Association 2018 6Create a mind map of ideas of
how someone could promote
good quality sleep and avoid
issues with sleep.
E.g. avoid caffeine close to
bedtime, create a bedtime
routine…
© PSHE Association 2020 7Sort the cards on the ‘Activity 4: Managing
sleep problems’ worksheet, or annotate the
worksheet, indicating if each statement is
true or false.
What behaviours
Then, check your do you think are
answers using most and least
likely to encourage
the next slides… sleep?
© PSHE Association 2020 8If someone has been struggling to get to
sleep for a long time, they should get out To help someone figure out what could
of bed and read or drink a cup of herbal be causing their sleep difficulties, it
tea. might be worth keeping a sleep diary —
outlining what they did before a good
*However, it is important to try other night’s sleep and what happened when
techniques first (e.g. mindfulness) and to they slept less well.
recognise that relaxation in bed is still
beneficial.
Meditation, visualisation and
Walking in the sunshine — especially in mindfulness techniques can help a
the mornings — can help to reset the person to calm their mind if they are
circadian rhythm. finding it difficult to get to or fall back to
sleep.
© PSHE Association 2020 9If someone struggles with racing
Ensure any clocks or alarms aren’t visible
thoughts when trying to sleep, they
from a person’s sleeping position so they
could try allocating a time to think about
don’t focus on how long they have been
the day ahead or about worries —
trying to sleep for.
perhaps after dinner.
Keeping to a sleep routine at weekends
is important to encourage a regular sleep
pattern.
© PSHE Association 2020 10If someone is out late, they should skip It’s helpful to have a TV or phone in the
their usual wind down routine (e.g. having bedroom to help distract a person who is
a bath, reading a book) to make sure they struggling to sleep.
get to bed as close to their normal time as
possible. *Screen time and activities are more
likely to distract from sleep and blue light
*Sleep experts recommend sticking to a from screens can disrupt the production
90- minute wind-down schedule daily. of sleep hormones.
Exercising before bed can help tire a
Caffeine is fine as long as it’s drunk at
person out and help them sleep.
least 2 hours before sleep.
*Regular exercise supports sleep but it is
*Doctors suggest that those finding sleep
important that exercise is completed 2-3
difficult should avoid caffeine for at least
hours before sleep to ensure adequate
6 hours before sleep.
wind-down time.
© PSHE Association 2020 11People should leave curtains open so they Install a blue light filter on phones to help
go to sleep and wake up with the sun reduce the impact of screen time on the
cycle. sleep cycle.
*Most of us will find it difficult to sleep *This may be helpful but there are no
with street light, moonlight and car lights clear studies yet to demonstrate their
coming into the room — blackout curtains impacts. Plus, the engagement with
can help anyone sensitive to light friends and gaming etc. still keeps the
disruption. mind engaged and disrupts sleep.
Taking a short afternoon nap after teatime
is a great way to regularly top up sleep.
*Naps may help some people if they are
maximum 30-45 mins and taken before
3pm. It is important to ensure this does
not disrupt regular sleep patterns.
© PSHE Association 2020 12Think back to Abe from the start 1. ‘Getting an early night’ can be
counterproductive if it is a change of
of the lesson. sleep pattern.
2. Pressing the ‘snooze’ button can
again mean disrupting the normal
Revisit your sheet, annotate your sleep pattern.
3. Not eating breakfast increases the
initial thoughts from the start of likelihood of sugar cravings and
energy dips.
the lesson, changing anything you 4. Eating a large meal late in the
now feel differently about and evening can make it more difficult to
sleep.
adding any interesting facts from 5. Preparing for the next day in
the lesson. advance is helpful.
© PSHE Association 2020 13If you’re worried about your sleep, you Further information and support can
should always speak to your parent or be found at:
carer or a teacher in school so they can
NHS Website
help you.
http://www.nhs.uk/
You can also make an appointment to
The Sleep Council
see your GP.
https://sleepcouncil.org.uk/
© PSHE Association 2020 14Plan and carry out a survey of family and close friends about
their sleep patterns.
Information you could collect:
• Bedtimes
• Hours of sleep
• Bedtime routines
• Ways to overcome insomnia
Surveys could be anonymous but questions about age and
gender might be useful for further discussion.
© PSHE Association 2020 15Using the surveys, decide which is the
biggest issue for ‘sleep hygiene’.
Create an advertising campaign that
raises awareness and suggests helpful
hints for the issue.
This could be a video, poster or
leaflet.
© PSHE Association 2020 16You can also read
