Lesson video

Hello, my name is Miss Willow, and I'm going to be guiding you through today's lesson.

Today's lesson is called, "The Importance of Sleep and Rest," and it fits into our unit, "Physical Health: What makes a balanced lifestyle." I'm really looking forward to teaching you today's lesson, so let's make a start.

By the end of today's lesson, you'll be able to explain the importance of a good night's sleep.

Before we get started, we need to go over some ground rules.

These help to make sure that everyone feels safe and comfortable throughout today's lesson.

Laura says that we need to listen to others.

This means that we are not going to interrupt other people if they're speaking.

Jacob says, "No judgement ." This means we're not going to judge other people for what they think, what they feel, what they've experienced, or what they say.

Andeep says we respect each other's privacy.

That means we're not going to ask anyone any personal questions as this can make some people feel uncomfortable.

And Izzy says that we can choose our level of participation.

That means it's up to us how much we want to join in.

We are now going to go through the keywords for today's lesson.

It's really important that we have a good understanding of what each keyword means as these are gonna pop up quite a few times throughout the lesson.

First of all, we have the word "sleep".

Sleep is a natural state of rest for the body and mind that helps us to stay healthy and happy.

Healthy: when something is healthy, it means it's good for us, our minds, and bodies.

Routine: This means doing things regularly at a particular time of the day.

And rest: to relax or sleep, to allow your body and mind to take a break and have more energy.

As we go through today's lesson, keep an eye out for these words and see if you can remember what they mean.

Today's lesson is split into three learning cycles: What is sleep? What does a healthy bedtime routine look like? And how can we improve our sleep? We are now going to make a start on the first learning cycle, "What is sleep?" Our body has four main needs: food, water, air, and sleep.

Sleep is vital for keeping our body healthy.

When we sleep, our body repairs itself from the day, grows and develops, fights illness and stress.

This means it's really important that we get plenty of sleep.

Sleep is also important for our brain.

When we sleep, our body releases hormones that help with our brain development.

During sleep, our brain also manages and stores information, restores our body's natural chemicals, and problem solves.

This means that sleep is not only important for our body, but it's also really important for our brain.

We're now going to do a check for understanding to see how you're doing so far.

What are two functions of sleep? Is that A: to help our body repair itself, B: to increase memory loss, or C: to help our body grow? Can you remember? Pause the video, talk to the people around you, have a think to yourself, or tell me what you think the answer is.

Well done if you said that A and C are correct.

Two functions of sleep is that sleep helps our body to repair itself and it helps our body to grow.

It is not correct that sleep increases memory loss.

Instead, sleep actually helps us to remember information.

Well done if you got this question correct.

Sleep is also vital for our mood and our mental health.

If we don't get enough sleep, we can feel grumpy, feel tired, find it hard to remember information, and find it hard to concentrate.

When we do get a good night's sleep, meaning we've slept for long enough, and the sleep that we've had has been good quality, we can feel happier, feel less irritable, find it easier to learn, feel energised, have a better memory, and concentrate better.

By having good quality sleep, we're helping our body to stay healthy.

Good quality sleep can even improve the health of our heart, reduce the risk of us getting ill.

It can also lead to better problem solving skills, and better decision making skills too.

This means that when we get good enough quality sleep, we get better at solving any problems that might come our way, and we're also more likely to make good decisions.

Let's do another check for understanding.

This time, I'd like to use it decide if this statement is true or false.

We have better moods and concentration skills if we get enough sleep.

Is this true or false? Pause the video, talk to the people around you, have a think to yourself, or tell me.

Well done if you said that this is true.

If we get enough good quality sleep, we usually have a better mood and we can concentrate better too.

Well done if you got this right.

We are now going to put your learning from this learning cycle into practise.

For this task, I'd like you to explain two to three consequences that each pupil may experience as a result of their sleep.

Sam tells us, "I had plenty of sleep last night," but Jun says, "I didn't get enough sleep last night." For both Sam and Jun, can you decide two to three consequences that they're going to have as a result of their sleep? Pause the video and I look forward to going through the answers with you in a few minutes.

Okay, let's see what you may have said.

Sam had a good night's sleep, so she may feel energised, have better concentration and memory, feel happier and less irritable, find it easier to learn, be less likely to get ill, and she may have better problem solving and decision making skills.

On the other hand, Jun did not have enough sleep.

He may feel tired and grumpy.

He could find it hard to concentrate and remember information.

He's more likely to get ill, and he may have reduced decision making and problem solving skills.

Well done if you said this, or if you had something similar.

Well done for your fantastic hard work in the first learning cycle.

We're now moving on to our second learning cycle, "What does a healthy bedtime routine look like?" A bedtime routine is really important for getting enough good quality sleep.

We should aim to have between 9 and 12 hours of sleep every night.

This makes sure that our body has enough time to rest and recover after each day.

Everyone's bedtime routine may look slightly different, but everyone's routine should allow them to get plenty of sleep.

Jacob tells us, "I go to bed at 9:00 PM and wake up at seven." And Izzy says, "I go to bed at 8:00 PM and wake up at 7:30 AM." It's important to know how much sleep that we need to feel our best so that we can develop a healthy bedtime routine.

Some people may feel that they need a little more sleep than others, and this is okay, everyone is different.

Some people think that children need less sleep than adults because they're younger, but this isn't true.

Dr.

Elsie tells us that "Children need more sleep than adults because they're still growing, developing, and learning.

Sleep is vital for children's physical and mental development." Let's do a check for understanding to see how you're doing with this learning cycle.

How many hours of sleep should children aim to get every night? Can you remember? Is it A: 6 to 9 hours, B: 9 to 12 hours, or C: 12 to 15 hours? You might want to talk to the people around you, have a think to yourself, or tell me what you think the answer is.

Well done if you said that B is correct.

Children should aim to get between 9 to 12 hours of sleep every night to make sure that they get enough sleep to keep their body healthy.

A healthy bedtime routine starts long before you get into bed.

An hour or two before sleep, it can be helpful to stop using any digital devices with a screen like a TV or a tablet.

It can be helpful to start to rest by doing something calming like reading a book or doing some colouring.

It can also be helpful to have a relaxing bath or shower so that our body is relaxed ready for sleep.

These calming activities help our mind to wind down before we try to sleep.

It can also be helpful to start your bedtime routine at a similar time every day.

Waking up and going to bed at around the same time each day is also important for making sure that we get enough good quality sleep.

Dr.

Elsie says that "By going to bed and waking up at the same time each day, it makes it more likely that we will fall asleep quickly.

Our body is able to predict what will happen at certain times, and get ready for sleep or get ready to wake up." This results in us having better quality sleep and usually more of it too.

Sometimes our bedtime routine might not be possible on some days, or there might be some days that we decide to stay up a little bit later than usual.

Or we might decide on some days that we're going to stay up a little bit later.

It's also okay if we decide on some days to wake up a little bit later than normal too.

Jacob says, "I stay up a little bit later on the weekends," and Izzy says, "I have a lie-in on the school holidays." The important part of having a bedtime routine is that it happens more often than not, and that we get between 9 to 12 hours of sleep most nights.

If there are times that we're out of a routine, it's important to try and get back into it as soon as we can.

This helps to make sure that we stay healthy and that we get enough sleep.

We are now going to do another check for understanding.

This time, I'd like you to decide who has a healthy bedtime routine.

Lucas says, "Most days I go to sleep at 9:00 PM and wake up at 7:00 AM.

An hour before bed, I stop using my tablet, and I read instead." Laura says, "Most days I go to sleep at 10:00 PM and I wake up at 6:30 AM.

I usually go on my tablet in bed.

I just go to sleep when I feel tired." Who do you think has a healthy bedtime routine? Pause the video, talk to the people around you, have a think to yourself, or tell me.

Well done if you said that Lucas has a healthy bedtime routine.

He goes to sleep at the same time most days and wakes up at the same time most days too.

He also makes sure that he's not using a digital device close to bedtime, and instead he does a calming bedtime activity, reading, before he goes to sleep.

Well done if you said the same thing.

We are now moving on to your second task.

For the first part of this activity, I'd like you to identify at least two parts of this child's routine that could be changed so that they have a healthy bedtime routine.

This child says, "Most days I go to sleep at 10:30 PM and I wake up at 7:00 AM.

I usually watch TV in bed until I feel tired.

On weekends, I go to sleep as late as I want, and I have a lie-in too." Can you identify at least two parts of this child's routine that could be changed so that they have a healthy bedtime routine? Pause the video, and I look forward to going through some potential answers with you in a few minutes.

Okay, let's see what you might have said.

You might have identified that the parts of this routine that could be changed is this person going to bed at 10:30 PM and waking up at 7:00 AM.

The fact that they usually watch TV in bed until they feel tired and the fact that they go to sleep as late as they want, these are all less healthy parts of a bedtime routine, so this person could change them to make them healthier.

Well done if you said the same thing.

For the next part of this activity, I'd like you to make two suggestions of how this charge could have a healthy bedtime routine.

Pause the video, and we'll go through some potential answers in a few minutes.

Okay, let's see what you might have said.

This person could go to sleep earlier so that they can get at least nine hours sleep.

They could stop watching TV at least an hour before they go to sleep, and they could try to go to sleep at the same time at the weekends.

Well done if you said this or something similar.

We are now moving on to our final learning cycle, "How can we improve our sleep?" You've done a brilliant job so far, so keep it up for this last learning cycle.

Sometimes we don't always get a good night's sleep.

This might mean that it takes us a long time to get to sleep, we wake up multiple times during the night, we wake up in the night and we struggle to get back to sleep, and sometimes we might still feel tired when we wake up.

It's typical for this to happen from time to time, but a healthy bedtime routine can help to make sure that it doesn't happen too often.

One way that we can improve our sleep is by avoiding screens before bed.

Screens give off blue light, and this can trick our body into thinking it's daytime.

This means that we feel more awake and it's more difficult to get to sleep.

Usually, our quality of sleep is worse too.

By not using screens for at least an hour before going to sleep, we can help our body to realise that it's nighttime and that it's time to go to sleep.

This then makes it easier for us to fall asleep.

Alex tells us that "An hour before I go to bed, I stop using screens.

Instead, I rest by reading a book or doing some colouring." It's important to try and do some calming activities before we go to bed that don't involve using a screen.

For example, Alex has been reading or doing some colouring.

Let's do a check for understanding to see how you're doing with this learning cycle.

I'd like you to fill in the blanks.

One way that we can improve our sleep is by avoiding something before bed.

They give off something which can trick our body into thinking It's something.

By not using them for at least something before going to sleep, we can increase the chance of having a good night's sleep.

With the people around you or by yourself, can you decide which words should go in the blanks? Okay, our first missing word was "screens", then "blue light", "daytime", and "hour".

The full paragraph should now say, "One way that we can improve our sleep is by avoiding screens before bed.

They give off blue light, which can trick our body into thinking it's daytime.

By not using them for at least an hour before going to sleep, we can increase the chance of having a good night's sleep." Well done if you said these words should go in the gaps.

We can also improve our sleep by avoiding sugary snacks and drinks before going to bed.

Sugar gives us energy which can make it difficult for us to get to sleep.

Instead, if we feel hungry before bed, we can have a snack that releases energy slowly, such as some toast, or some porridge, or a banana.

Getting enough rest throughout the week is also important for our health.

Whilst regular exercise does improve the quality of our sleep, we should make sure that we get plenty of rest too.

Getting enough rest can mean taking time to relax and do the things that we enjoy, for example, playing, drawing, or reading.

Some people find having a good night's sleep challenging, or they find it hard to find time to rest.

Dr.

Elsie says that "If you are finding sleep or rest tricky or you know someone who is, it's important to speak to a trusted adult so that they can help you." Let's do another check for understanding.

This time I'd like you to decide if this statement is true or false.

"Sugary snacks can help us to get to sleep." What do you think? Is this true or false? Talk to the people around you, have a think to yourself, or tell me.

Well done if you said that this is false, but why? You might have said that sugar gives us energy quickly, which can make it difficult to get to sleep.

Instead, we could eat a banana, some toast, or some porridge before bed as these release energy slowly.

Well done if you got this right or if you had something similar.

We are now moving on to our final practise task.

You've done a brilliant job so far, so keep it up as we move into the last practise task.

For this task, I'd like you to make two changes to Andeep's bedtime routine to improve his sleep.

At the moment, at 7:30 PM, Andeep is gaming on the computer, at 8:30 PM he eats two squares of chocolate, and at 8:45 he goes to sleep.

Can you make two changes to his bedtime routine that will improve his sleep? Pause the video, and we'll go through what you might have said in a few minutes.

Let's see what you might have said.

You might have said that at 7:30, Andeep should read a book because this is a nice calming activity and doesn't involve using a screen.

At 8:30 PM he should have some porridge as this is a healthy snack that will release energy slowly.

At 8:45, he should go to sleep.

Well done if you said this or if you had something similar.

We're now going to summarise the key learning from today's lesson.

Today, we've learned that sleep is important for staying healthy as it helps our bodies to repair, develop, and grow.

It's important for children to have between 9 and 12 hours of sleep every night so that their body is able to rest and recover.

A bedtime routine helps us to get good quality sleep, and we should try to go to sleep at the same time each night.

We should avoid screens and sugary snacks before bed as these can disrupt our sleep.

And finally, we've learned that getting enough rest throughout the week is also important for our health.

We can do this by relaxing and doing what we enjoy.

In today's lesson, we've done a lot of brilliant learning.

If you do have any questions or worries about anything that we've covered, it's really important to speak to a trusted adult.

There's also some resources on the screen that are there to help you too.

You've worked so hard in today's lesson, and I'm so proud of you.

I hope to see you in another lesson soon.