🦜 🦔 🦎

Rest, Recharge & Routines

KS2 Sleep & Bedtime · Ages 7–11

Learn how sleep helps your brain, build a wind-down routine, master sleep hygiene and quiet a busy mind.

Name: Date:

Sleep & the Brain

🦜 Rosie: "While you sleep, your brain sorts memories and your body repairs. Most 7–11s need about 9–11 hours." Do the maths.

If I wake at , to get ~10 hrs I should sleep by .

My Wind-Down Routine ️

🦔 Gary: "A calm hour signals sleep." Plan your last hour.

60 min before bed:

30 min before bed:

In bed:

Sleep Hygiene ✅

🦎 Elvis: "Small habits make big differences." Tick the ones you'll try.

🕰️ Same bed & wake time 📵 Screens off well before bed ☀️ Daylight & activity in the day 🛏️ Cool, dark, quiet room 🥤 No fizzy/caffeine drinks late

Quiet a Busy Mind

🦜 Rosie: "Offload thoughts so they don't spin." Brain-dump any worries or to-dos here.

If a worry needs a grown-up, I'll tell:

My Relaxation Toolkit

🦔 Gary: "Pick tools to help you drift off."

🌬️ 4-6 breathing 💪 Squeeze-and-relax muscles 🌅 Imagine a calm place 📖 Read something gentle

If you often can't sleep, feel very tired in the day, or wake a lot, tell a parent/carer — and if it lasts, your GP can help. Good sleep is worth sorting out.

🏅

Sleep Master Certificate

Brilliant work, !

You learned how sleep helps your brain, built a wind-down routine, mastered sleep hygiene, quieted your mind and packed a relaxation toolkit. 🌙

Signed by Rosie 🦜, Gary 🦔 and Elvis 🦎 · Date: