What can you remember about Dave’s Day? Ask students to see how much of the Dave’s Day story they can remember from last lesson in pairs.

Dave’s Day Learning Objective: To able to think about your lifestyle and make healthier choices. I can explain the importance of turning off phones before bed. I can advise Dave on a good bedtime routine. I can practice mindfulness to help calm sleep.

Dave’s Day Dave’s alarm went off at 6:45am.   He over slept and woke up in a panic, realising he was late for work. He got dressed quickly and jumped in the car. He didn’t have time for breakfast so he had an energy drink in the car. When he got to work he parked right next to the office and ran in just in time. As he ran to his desk he saw his boss looking at him. Dave worked on his computer all morning. Because he was late to work he wanted to make it up to his boss so he ate his lunch at his desk. Because he was running late he hadn’t packed a lunch. Luckily there was a vending machine. He worked on his computer for the rest of the day and at 5:00pm he drove home. That was a busy day! Dave was exhausted and so hungry on the way home and all he wanted to do was relax this evening. He couldn’t be bothered to cook so he stopped at the take away on the way home. He ordered loads because he was so hungry. Dave ate his food in front of the TV. Once he had finished he turned on his PlayStation and played until 9:30pm. His tummy was grumbling! Must have been that early dinner. He made some beans on toast as a snack. He was keen to get to bed a bit earlier because of his stressful morning so he took himself up to bed after his snack. Just as he was settling down in bed his phone lit up on his bedside table. It was a Facebook notification. His friend had shared a really funny video of a bulldog riding a skateboard. It was hilarious. He commented on it and shared it with is friends. Under the video was another one with a water skiing squirrel! Unbelievable! He watched a few more funny videos and then put his phone down again. It was 11:00pm when Dave settled down to go to sleep. He rolled around for about half an hour and then finally drifted off at around 11:30. Read Dave’s Day as a class.

Improve Dave’s Bedtime How could you improve your sleep quality and amount? Who plays on their phone before bed? Does this effect your sleep? How many hours of sleep should Dave be getting? He was keen to get to bed a bit earlier because of his stressful morning so he took himself up to bed after his snack.   Just as he was settling down in bed his phone lit up on his bedside table. It was a Facebook notification. His friend had shared a really funny video of a bulldog riding a skateboard. It was hilarious. He commented on it and shared it with is friends. Under the video was another one with a water skiing squirrel! Unbelievable! He watched a few more funny videos and then put his phone down again. It was 11:00pm when Dave settled down to go to sleep. He rolled around for about half an hour and then finally drifted off at around 11:30.

Who plays with their phone before bed? Bedtime Routine Unplug! Who plays with their phone before bed? Discuss this as a class – ask how much they use their phone in the evening. Go through the importance of switching off their phone at least 30 minutes before they want to go to sleep, ideally 90 minutes. For more information on this show students the BBC news clip. http://www.bbc.co.uk/news/av/health-26899454/is-your-smartphone-ruining-your-sleep

Get More Sleep Set a regular bed time routine. Exercise regularly. Avoid sugar and caffeine in the evening. Keep the lights low. Avoid bright lights from screens. Close your blinds and curtains so that your room is completely dark. Bright lights in the morning help your brain to wake up. Get your parents to open the curtains or turn on your bedroom light when the alarm goes off. Practice mindfulness. Do things that relax you. Meditate. Have a warm shower. Read a book. Go through how to create a good bedtime routine.

Dave’s Day Learning Objective: To able to think about your lifestyle and make healthier choices. I can explain the importance of turning off phones before bed. I can advise Dave on a good bedtime routine. I can practice mindfulness to help calm sleep.

Dave gets up at 6:45. He need to get at least 8 hours sleep! Create a Bedtime Routine Dave needs a better bedtime routine. Create a bedtime routine for him to follow. Dave finished eating dinner at 7:00 so start planning his evening routine from here. What is he going to do each hour before bed to ensure he is ready for sleep? Give students time to create a bedtime routine in their books. Remind them to consider what will help him be ready for sleep. Also think about things he needs to avoid, e.g. caffeine. Ask some students to share their routines – can they be improved in any way? When they have finished ask them to compare the bedtime routine they have created to their own bedtime routine. Does anything about their routine need to change and why? Remember Dave gets up at 6:45. He need to get at least 8 hours sleep!

Dave’s Day Learning Objective: To able to think about your lifestyle and make healthier choices. I can explain the importance of turning off phones before bed. I can advise Dave on a good bedtime routine. I can practice mindfulness to help calm sleep.

Mindfulness Practice What is it? Mindfulness is all about living fully in the present moment, without judgment, and with an attitude of kindness and curiosity. It’s about breathing, noticing what’s happening right here and now, sending a gentle smile to whatever you’re experiencing in this moment (whether it’s easy or difficult), and then letting it go. You can be mindful anytime, anywhere, no matter what you’re doing. It sounds simple, but it’s not always easy to do, especially when you are stressed!  Spend time allowing students to see what mindfulness is all about, there is a suggested link but there are lots available if you want to use a different one. If you feel comfortable give students a chance to practice this, it is around 15 mins in total but you don’t need to do all of it. Students may have the tendency to be a little silly so lay down clear expectations before you start and ask anyone who is disruptive to step outside for the activity. Remind them it isn’t very often they get to chill out like this at school so they should make the most of it! It can also be used to help you sleep. Listen to the meditation to see what it is like. https://www.youtube.com/watch?v=DFEnruF-dts

Dave’s Day Learning Objective: To able to think about your lifestyle and make healthier choices. I can explain the importance of turning off phones before bed. I can advise Dave on a good bedtime routine. I can practice mindfulness to help calm sleep.

Improve Dave’s Bedtime Consequences Use your consequences piece of paper from last lesson. Each time you write something you will need to fold it over and pass it to the person next to you. Improve Dave’s Bedtime Finish the sentences: Dave knows that exercise helps people sleep better so he… When he had finished his exercise he decided to read … He made sure he avoided … Dave turned his light off at … Students should have kept a piece of paper from the consequences games from previous lessons in their books. When the sentence starter comes up they need to finish it, fold over their paper and then pass it to the person next to them. They will then complete the next sentence on the piece of paper they have been handed and so on. Students need to keep hold of the piece of paper they end up with for next lesson.