Lesson 5: Sleep Like a Champion

• LessonUp
• Upper Secondary (Key Stage 4)
• Further Education (Key Stage 5)

Introduction

The exam period is an exciting yet often stressful time for students. They struggle with planning, concentration, exam anxiety, and balancing study with relaxation. The lesson series Exam Boost supports students in preparing for their exams in a structured and calm way. These lessons are light-hearted, interactive, and immediately applicable, helping students to study effectively without feeling overwhelmed. The focus is on practical strategies they can use right away, such as smart planning, managing stress, building healthy habits, and studying more efficiently. Each lesson includes: A short introduction presenting a relatable scenario. Interactive elements like polls, quiz questions, and practical tasks to actively engage students. Concrete tips and exercises to help students take immediate action. A closing reflection where students share what they’re taking away from the lesson and how they’ll apply it. The lessons can be delivered individually or as a complete series. The goal is not only to help students succeed, but also to teach them how to do so with a healthy mindset and without unnecessary stress.

Instructions

Short introduction for the teacher:

Sleep has a huge impact on concentration, memory, and stress levels. However, many exam candidates sleep too little, especially in the weeks leading up to the exam. In this lesson, students will learn why sleep is essential and how they can improve their sleep routine.

Sleep Like a Champion

Lesson: 5

How many hours of sleep do you get 

on average?

012

Introduction:

Ask the students: What do you recognise?

This can be a great way to open a discussion on sleep habits and how it impacts studying and performance. You could ask them questions like:

 • How often do you find yourself staying up late even though you know you should sleep earlier?

 • What helps you feel more relaxed when you’re trying to fall asleep?

 • Have you noticed a difference in how you feel or perform when you’ve had a good night’s sleep versus when you haven’t?

By asking these questions, you can get students thinking about their own sleep patterns and how they affect their learning.

What do you do if you’re not tired yet, 

but you need to sleep early?

I stay on my phone until I get tired.

I just lie in bed and hope I fall asleep.

I read or do relaxation exercises.

I usually fall asleep right away.

Other...

Poll

Using screens right before bed can negatively impact your sleep. The blue light emitted by phones, tablets, and computers can interfere with your body’s production of melatonin, the hormone that helps you sleep. As a result, it can take longer to fall asleep and the quality of your sleep may be reduced. It’s best to avoid screens at least 30 minutes to an hour before going to bed to help your body prepare for rest.

What's the most helpful 

to fall asleep faster?

1. Being on your phone until you get tired.
2. Lying in bed immediately after studying.
3. Drinking caffeine so you’re less tired.
4. Maintaining a regular sleep routine.

Quiz

Explain why consistency and relaxation are essential for a good night’s sleep.

Stap 1: Maak een lijst met alle vakken waarvoor je moet leren voor je examen

Stap 2: Verdeel de stof over meerdere dagen en blokken

Stap 3:Maak ruimte voor herhaling en rustdagen.

Stap 4: Maak een visueel duidelijke planning

Make a Sleep Plan

Write down your sleep habit.

Discuss any areas for improvement with each other.

Create your personal sleep plan.

Step: 1

Step: 2

Step: 3

Practical Assignment

Step 1:

Have students write down their current sleep habits.

Step 2:

Discuss areas for improvement (such as reducing screen time, sticking to regular sleep times).

Step 3:

Have them create a personal sleep plan.

Encourage students to actually implement changes to their sleep habits.

Better sleep = better memory

⏰

Go to bed at the same time every day.

📺

Avoid screens an hour before sleeping.

❄️

Ensure a cool, dark room.

💪

My main tip is…

Conclusion:

Ask students to choose a specific sleep habit they will improve. Have them apply this change and share their experiences in the next lesson.

#check

Better sleep = 

better memory

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