Sleep: Reasonable Adjustments

Before Bed 

• Avoid naps after 2pm 

• Turn off screens (TV, phones, tablets) at least 1 hour before bed 

• Choose quiet play activities 

• Offer a light snack if needed (e.g. toast, cereal, warm milk) 

• Avoid sweets, fizzy drinks, tea, coffee, and hot chocolate 

• Start the bedtime routine no more than 1 hour before sleep 

Bedtime Routine 

• Keep bedtime and wake-up time consistent 

• Follow the same steps every night 

• Try a relaxing bath, brush teeth, then go to the bedroom 

• Read a calm story—not too exciting 

• Turn off lights 

• Give praise in the morning for following the routine

Key elements to support sleep: 

• Clear messages 

• Positive reinforcement 

• Good timing 

• Balanced diet 

• Sleep hygiene 

Calming Activities Before Bed 

• Lego 

• Jigsaws 

• Reading or audiobooks 

• Fidget toys 

• Slime or playdough 

• Sensory box 

• Dot-to-dot 

• Board games 

• Blowing bubbles 

• Gentle massage 

• Colouring or drawing 

• Sewing 

• Essential oils (rubbed on feet, if safe and preferred) 

Wind-Down Activities 

Breathing Exercise: 

• Lie in bed 

• Breathe in slowly through your nose 

• Fill your belly like a balloon 

• Count to 4 while breathing in 

• Breathe out slowly through your mouth 

• Count to 6 while breathing out 

• Repeat 10 times 

Stretch and Relax: 

• Lie flat with arms and legs straight 

• Point toes to the bottom of the bed—count to 5 

• Point toes toward your head—count to 5, then relax 

• Stretch arms toward legs—count to 5 

• Open and close hands 10 times, then relax 

• Squeeze eyes shut—count to 5, then relax 

• Take 5 deep breaths 

• Repeat if needed

Tips from The Sleep Charity 

🔗 Visit The Sleep Charity – Useful Resources 

• Be prepared 
  Make a simple revision timetable. Plan what to study and when. Stick to it so you cover all subjects. 

• Sleep well 
  Avoid all-nighters. Poor sleep leads to stress and fuzzy thinking. Study early and rest well before the exam. A comfy bed helps too. 

• Get physical 
  Exercise helps reduce stress. Try walking, running, or playing a sport. It also helps you sleep better. 

• Prioritise 
  Break revision into small tasks. Focus on the most important topics first. Set goals that feel doable. 

• Practice relaxation 
  Try deep breathing in bed. Close your eyes, breathe in slowly, and breathe out like blowing out a candle. Repeat to feel calm. 

• Ditch the devices 
  Turn off screens at least an hour before bed. Avoid talking about exams or watching videos late at night. 

• Change the environment 
  Study in different places. Go outside for fresh air or decorate your room with posters or cushions to make it feel new. 

• Socialise a little 
  Spend time with friends who understand how you feel. Talk about your stress and ask for help if needed.