Good morning Year 5!
I hope you all had a good night’s sleep…
Sufficient good quality sleep is so important for good health. A lack of sleep can affect weight, mood and ability to learn!
Sleep cycles are part of our internal biological “clocks” the regularly occurring patterns of brain waves which occur while we sleep. Sleep cycles typically last around ninety minutes to two hours, during which time the brain cycles from slow-wave sleep to REM sleep in which we experience dreams. If we do not get a ‘good quality’ night’s sleep then it affects us!
You might be surprised to learn that sleep deprivation, or not getting enough sleep, can affect us in many ways.
Broken, or interrupted sleep, affects how rested we feel in the morning.
The amount of sleep we get and the quality of that sleep has a big impact on our bodies and on our minds.
A bad night’s sleep disrupts hormone levels that regulate appetite and food intake. Thus, too little sleep means bigger portions of foods and more snacking which leads to unhealthy weight gain.
There are lots of things you can do to ensure you get a good night’s sleep.
Some people find practising meditation before they go to sleep really helpful.
It can calm a restless mind and help the mind to be still.
Here is an example of a short meditation that could be used before going to sleep at night. You might like to try it but don’t fall asleep just now!
This meditation could work for anyone. However, some people like to imagine that they are doing something relaxing or that they are in a particularly calm place – maybe a place that is special
to them.
Some people might like to imagine that they are floating like a balloon, while others might like to imagine that they are gliding under the ocean’s waves. Some people might like to imagine that they are lying in a field with a cool breeze gently moving over their face and that the sweet sound of birds singing is in the distance. What do you like to imagine? Tell us in the comments!
Today’s task: write a short meditation that you could use when you are trying to get to sleep at night. Make it personal to you. Think of places, sounds and feelings that relax you and make you feel calm.
Make the right choice
We all know how important it is to get good quality sleep every night. It is one of many things we can do to help ourselves have a healthy body and a healthy mind.
Some of these things are out of our control, such as certain noises or interruptions. These things are not usually a problem if they only happen now and then.
Other things are things that we can make good choices about, such as what time we go to bed, what we do before going to bed and what we do in bed just before going to sleep.
Did you know that the blue light from TV Screens/iPads/Phones affect our sleep pattern? Using screens close to bedtime may contribute to poorer sleep, which may mean your concentration levels are lower during the day. This may be because blue light is linked to the suppression of a hormone in our body called melatonin which makes us feel sleepy.
Research shows children your age (7 to 12 year olds) need 10-11 hours of sleep per night! Are you getting enough sleep?
How has your sleep been? Do you think there is anything you can do to improve it? Tell us in the comments below.
Here is a reminder of today’s task:
Today’s task: write a short meditation that you could use when you are trying to get to sleep at night. Make it personal to you. Think of places, sounds and feelings that relax you and make you feel calm.
I look forward to seeing your Guided Sleep Meditations and I will be using some of them to help me to relax before I sleep!
Mrs Avdiu xx
printer friendly version: Monday PSHE blog Y5
Note: I will be on an online course this morning after our Zoom call so I will not be able to respond to comments until the training has finished. Thank you in advance for your patience!
Hello everyone!
I hope that you had a very nice weekend.
Here is my task for today:
When I fall asleep, I like to imagine Serbia and Slovenia. I imagine that I am there for the holidays with my mum. This thought makes me feel very peaceful, calm and comfortable. This is because I really miss my friends and family there and I cannot wait to see them all again.
Sometimes, I also think about my friends, teachers and family. I always say how lucky I am to have them in my life. Even though my friends can make my annoyed, they always make me cheer up.
My sleep has been fine, I try going to bed at around 8 pm so that I could read books for about 30 minutes. On the weekends however, I go to bed at around 9 – 9:30. This is because there is no school and I can wake up later.
To improve it, I do not think that I should have my phone next to me. This is because; I cannot wake up the next morning. Even though it wakes me up at 7 am because of my alarm, I think it would be better to move it on my desk that way I will not be tempted to pick it up.
This is my short meditation…
– Close your eyes think about a calm location.
– Breath in and out very slowly.
– Think about the breeze hitting your face softly.
– Think about your head – does it hurt? If it does lie down on a pillow and continue breathing in and out.
– Think about the day ahead, and say to yourself ‘tomorrow is going to be better than today…’
– Think about what you did today. Did you make someone fell embarrassed or ashamed? If you did say a prayer asking God to forgive you.
– Think about your colleagues, teachers, family and friends. Think about how lucky you are to have them in your live.
– Feel your body.
– Relax all the muscles.
– Now stay still and dream about peaceful locations.
I hope that this relaxed you all!
I miss you all so much and I cannot wait to see you all soon.
Thanks for these great tips. Nika, did you know you can turn your phone on ‘Airplane mode’ to reduce radiation, especially if it is in your bedroom? I do this every night and research has shown it can improve your sleep.
Hello everyone I hope you are all ok this is what i think of when i go to sleep.
I usually think of being with my whole family in Spain relaxing with my grandma. It helps me relax and I fall asleep very quickly with it.
When I lie in bed I try to relax and think of all my happy memories which really help me to relax.
Thinking of another place far away helps me to relax too 🙂
Hopefully you will get to see your family in Spain soon!
Hello Everyone!
I hope you are all safe and well!
I really enjoyed seeing all of you in the zoom call it was amazing
Here is my task for today:
Just before I go to sleep I say a little prayer with my grandmother and my brother so that I can calmly go to sleep. Also if I feel like a can not go to sleep because something is worrying I write in my Slytherin Diary (thank you to Nika for getting it for me for my birthday) so that when I am sleeping I do not have to worry about anything at all. Right before I go to sleep I put my shoulders on the pillow and I lie straight and make sure that my nose is pointing up, this actually helps you to go to sleep very quickly. When I am in bed and I am about to go to sleep I think of being in Spain with all of my cousins I also think about being at school with all of the Year 5 students and having fun all day long.
Now for the meditation:
– Close your eyes
– Imagine you are in a place that you love
– You are with the people that are most important to you
– You are having a great time
PS: I loved the zoom call
HI Elena, it was lovely to ‘see’ you too!
Praying is a brilliant way to calm down before bed. I really like the idea of letting out any worries in a diary. I hope some of your classmates can try your useful tips for a better night’s rest!
Hi everyone.
My sleep has been fine but we have been going to bed quite late and we always look at a screen before we go to sleep. Here’s my guide to get a good night’s sleep.
– Breathe in and out slowly
– Feel your hands and fingers, feet and toes.
– Try and stay as still as possible.
– Think happy thoughts.
– Relax.
– Forget all your worries and bad thoughts.
I am not usually sure about what I think while I sleep.
Hi Sara, it is good that you are reflecting on some bad habits which I think most of us need to change! I am also guilty of looking at the screen before bed or staying up too late sometimes so this is something I am going to work on too.
Hi everyone I hope you all had a Brilliant morning!?
When I go to bed I like to think about my favourite holiday in Gran Canaria which is an island off Africa that’s ruled by Spain??. I think of the hotel and how nice it was, the pool which was so warm, the buffet which had the best prawns ever?, the entertainment that made me laugh a lot?. When I think of those things I fall a sleep in one second!
Meditation:
Step 1.) Close your eyes and get comfortable.
Step 2.) Think of your favourite location or a location where you’d like to go.
Step 3.) Imagine you are there with your family or even with a friend.
Step 4.) Think of having a really good, relaxing time in that location.
Step 5.) Start to drift off
I hope these steps help you to go to sleep? bye
~Iggy
I did have a brilliant morning thanks to the Zoom call with my FABULOUS class!!!
I would love to go to the Gran Canaries one day Iggy. I am glad that you are sleeping better now 🙂
Hi everyone, this is my work on today’s PSHE blog.
I go to bed at 7:30 and wake up at 6:00 all throughout the week so I have 10 1/2 hours of sleep.
Before bed, I usually read my book which really helps to calm me down and to forget about the bad parts of the day which can cause stress.
Here is the meditation that I made up…
•Lie down and close your eyes.
•Take deep breaths in and out slowly.
•Think about a place that reminds you of happiness or makes you feel calm; focus on it and feel everything there, the air, the sea, the earth.
•Relax your muscles and ask God to forgive you for anything that you have done wrong and to start the day fresh tomorrow.
•Keep thinking about your location until you fall asleep.
The Zoom call was really fun and I am looking forward to the next one. ?
Hi Zavan, I am pleased you have a good night’s sleep every night and that you have been able to stick to this routine even while schools are closed. Routine is really helpful for our minds and bodies.
I really enjoyed the Zoom call too – it was lovely to ‘see’ you!
Hello everyone I i’m very surprised with how sleep can affect you in lots of good and bad ways!
I like to imagine that I am lying down on a fluffy cloud with my pet kitten Coco and we are just floating around to different countries in the world.
This is my meditation
Imagine you are in a safe fluffy cloud. You feel the warm breeze blowing you across a calm glittering sea full of The most prettiest see creatures. Imagine your fluffy warm cloud gently Blows down near the sea and a nice dolphin lets you pet it, you feel it’s smooth skin and you feel the warmth on your skin. As the dolphin swims away, another gentle breeze guides you to a calm Field full of pretty wild flowers you pick some and they smell The best. Now comes another breeze which picks you and your cloud up into the night sky and you drift into the stars of sleep.
I hope everyone has a great day ???☺️
I’m so glad you’ve learnt something new today 🙂 Mathilde, as I read your guided meditation I really felt like I was on a fluffy cloud and almost fell asleep!
Hi Everyone,
When I am going to sleep, I usually imagine me on the beach with my family and I ‘m also play with my friends on the beach ( I only get to see them once a year ). I also think of another holiday like when I went to Dubai ( in the United Arab Emirates ) and the amazing things that I did in the hotel.
My meditation:
– Try to relax by lying down on a pillow or something that is comfortable for you.
– Now, close your eyes.
– Imagine that you are in a place that you love or makes you feel calm
– Now, imagine that you are a car and your owner is turning off the engine. The engine is your body and muscles.
– You will now start to fall asleep.
I hope that this meditation helps you fall asleep!
Marco that meditation made me feel really sleepy- especially after I’ve just had a big lunch! Imagining I am on the beach really relaxes my mind too, must be something to do with the waves!
Hello everyone! I hope you are all okay. ? Here is my blog for todays blog:
Here is my meditation:
*Breathe in and out for 4-7 seconds
*Close your eyes and think about nothing so that your mind is clear ?
*Pray
*Count up to 100
*Then eventually you will fall asleep ?
I hope you found this helpful 🙂 Have a nice day everyone bye!
Kayla ?
I love how you have included prayer in your guided meditation 🙂 which prayer relaxes your mind and makes you feel better?
Hi everyone,
I miss you all so much! ?
I always fall asleep facing my family in Portugal ?? and I also try to maintain a sleep routine! Normally, I turn my light off at 20:15 and I USUALLY sleep ? until 7:30 ( Sometimes I oversleep a bit!… ). These are my tips on how to sleep well:
– Try to do as much exercise during the day as you can; this tires your muscles and makes them calm down easily.
– Once in bed, get a comfortable position
– Think of happy memories and relax your mind.
– You’ll fall asleep pretty quickly!!
I hope you all enjoy your day!!????
Sebastiao ⚡️⚡️⚡️
We miss you too! I’m pleased you are able to maintain such a good sleep routine. Nothing wrong with a little bit of oversleeping 😉
Thanks for your wonderful tips for falling asleep
Hello everyone!
I hope that you had a very nice weekend.
When I am trying to relax, I make sure I am in a comfortable position. I snuggle into my blankets and I have lots of pillows to rest my head. Sometimes I wear an eye mask to bed; my aunty bought it as a joke for me but I actually like wearing it (In secret!) Reading really helps me to relax and fall asleep .
Eye masks can be pretty helpful actually! Thanks for your great tips. I feel very cosy after reading your comment!
When I meditate I like to think of a place in the countryside called Wiltshire. I like to think of the incredible landscapes; from the top of the hills you can see fields all around you and lots of farm animals such as cows. I imagine I am in my grandma’s garden and I appreciate all of my surroundings; there are all kinds of flowers and there is even a pond where you can see lots of ducks.
How to meditate:
-close your eyes and relax
– get comfortable
– think about happy times and i assure you that you will be asleep in 10 minutes.
It is true that the countryside really does help people to relax – especially if you live in a city! I almost fell asleep after reading your guided meditation…