Lesson video

Hello, I'm Mr. Whitehead and welcome to the RSHE Health and Prevention: Sleep and Routines unit.

In this lesson, we're going to be looking at how we can have a good quality sleep and the health benefits that surround that.

Okay, let's get started.

To successfully complete this lesson, you will need the following items: A piece of paper, or a notepad, and a pen, or a pencil.

There will be times during this lesson when you will need to write a few notes down and you may even want to take some notes on the information that we go through.

Okay, let's move on.

So, for the agenda for this lesson, first of all, you should have already completed the intro quiz, and fingers crossed you got five out of five on that quiz.

We're then going to take a look at some key words that you will need for this lesson.

Next, we'll be looking at time we should spend asleep.

We'll then look at the difference between good and poor sleep and the benefits of sleep.

And finally, once we've completed the video, you will complete the exit quiz to round up everything we have learned throughout this lesson.

For this lesson, there is one main keyword that you will need to know to successfully complete this lesson and that word is sleep.

So this full unit is around sleep so it's really important that we know the real meaning of the word.

And you may think of it as just going to bed and closing our eyes, but sleep is a condition of body and mind that typically recurs for several hours every night in which the nervous system is relatively inactive, the eyes are closed, the postural muscles relaxed, and the consciousness practically suspended.

And this is where our body rests and recovers and gets energy ready for the next day.

Okay now we know what sleep is, lets move on.

To start off and get us thinking about sleep, we're going to think about the following question.

What terms might be used instead of sleep? So what terms have you heard, or have you used, to explain sleep, or substitute it for sleep? Okay take this opportunity now to pause the video and write down some ideas that you've got.

Once you're ready to resume, press the button, and we will carry on with this lesson.

Welcome back.

So let's take a look at some different terms that we may have heard or used to describe sleep.

So the first one is rest.

So we might use that word, rest, we're going to get some rest, we're going to get some sleep Snoozing and dozing.

Now there's lot of others that you may use so there's no right or wrong answer for this question.

It's just to get you to start thinking about different terms you may use for sleep.

Okay, let's move on.

Based on the information that we've just gone through, we're now going to answer the following question.

How many hours of sleep per day should a six to 12 year old aim for? 10 to 12 hours, nine to 12, 11 to 13, or eight to 10 hours? Now take a few seconds to think about this question before we reveal the answer.

Okay, let's take a look at the answer.

And the answer is nine to 12 hours.

A six to 12 year old should aim for nine to 12 hours to get the maximum amount of health benefits from that sleep.

Okay, let's move on and look at how poor and good health are different.

We're now going to look at the differences between a good and a poor sleep and you can use this table, this information, to decide whether you have a good sleep or a poor sleep and this may vary each night so listen carefully.

So when you have a good sleep, you fall asleep soon after getting into bed, within 30 minutes or less.

A poor sleep, you take more than 30 minutes to fall asleep after getting into bed.

For a good sleep, you typically sleep straight through the night, waking up no more than once per night.

Whereas with poor sleep, you wake up regularly, more than once during the night.

With a good sleep, you fall straight back to sleep when you wake back up, within 20 minutes.

Whereas poor sleep, you often lie awake for more than 20 minutes when you wake up in the middle of the night.

With a good sleep, you feel rested, restored, and energised when you wake up fresh in the morning.

Whereas with poor sleep you feel more stressed out, emotionally exhausted and angrier than usual.

There is many more characteristics that you can get using the NHS website if you are interested in getting more information.

So head on to the NHS website if you are interested in getting more information about the characteristics between a good and a poor sleep.

If you are struggling with poor sleep, please don't stay silent.

Please speak to a parent or a carer.

They can point you in the right direction on who to speak to.

And then we might have to go to the GP to give you advice and guidance.

If you'd like, you can speak to your school nurse.

They can give you advice and help on how to improve your sleep and get that poor quality sleep turned to a good quality sleep.

You can also get help on the NHS website.

There's lots of tool kits and information that you can get via the NHS website.

So please, if you are struggling with poor quality sleep, ask for help.

There's nothing wrong with asking for help if you are struggling with something.

Based on the information that we've just gone through, between the difference between good and poor sleep, we're going to look at how Chelsea might sleep at night.

So each evening, when Chelsea goes to bed, it can take her at least 30 minutes to get to sleep.

She often wakes up during the night and it can take over 20 minutes for her to get back to sleep.

Based on what we know about Chelsea, which type of sleep is Chelsea getting? Is it a poor sleep or is it a good sleep? And how might Chelsea feel during the day? Take an opportunity now to pause the video and think about these two questions.

Take a few notes on your piece of paper, or notepad, and resume the lesson when you're ready to go through the answers.

Okay, pause now.

Welcome back.

Okay, so we've had a little think about how Chelsea sleeps at night time and it takes her at least 30 minutes to get to sleep.

She often wakes up and it takes her 20 minutes to get back to sleep.

So when we think about it, this sleep is a poor quality sleep and this is going to cause issues to Chelsea throughout the day.

So when we think about how Chelsea might feel during the day, she might be feeling more stressed, she might have a low mood, she might feel anxious, tired.

These are the feelings that she will get if she has a poor night's sleep.

Okay, let's move on now.

Based on the information that we've just gone through, between the difference between good and poor sleep, we're going to look at how Chelsea might sleep at night.

So each evening, when Chelsea goes to bed, it can take her at least 30 minutes to get to sleep.

She often wakes up during the night and it can take over 20 minutes for her to get back to sleep.

Based on what we know about Chelsea, which type of sleep is Chelsea getting? Is it a poor sleep or is it a good sleep? And how might Chelsea feel during the day? Take an opportunity now to pause the video and think about these two questions.

Take a few notes on your piece of paper, or notepad, and resume the lesson when you're ready to go through the answers.

Okay, pause now.

Welcome back.

Okay, so we've had a little think about how Chelsea sleeps at night time and it takes her at least 30 minutes to get to sleep.

She often wakes up and it takes her 20 minutes to get back to sleep.

So when we think about it, this sleep is a poor quality sleep and this is going to cause issues to Chelsea throughout the day.

So when we think about how Chelsea might feel during the day, she might be feeling more stressed, she might have a low mood, she might feel anxious, tired.

These are the feelings that she will get if she has a poor night's sleep.

Okay, let's move on now.