Anyone who knows me knows that I absolutely love sleep.
In fact, it was a bit of a family joke when I was growing up that no one actually knew what colour my eyes were for the first six months of my life; I only opened them to feed. Honestly, that is still quite accurate. If you are wondering, they are somewhere between blue, green and grey.
As a teenager, if I was not at school or playing sport, I was probably napping. Sleep was, and still is, my comfort zone. These days, though, I have had to become a bit more intentional about it. I try to keep my sleep and wake-up times fairly consistent, even on weekends, to avoid throwing off my body clock. I read a book a while ago called The Circadian Code and it convinced me to stop treating sleep like something I could make up for later. It’s a good and frightening read.
Even in the holidays, I still wake up early, grab a coffee (and then another), and sit in the same corner of the sofa in silence for a bit. It is my non-negotiable. I know I am supposed to drink water first! Maybe next year.
Here are a few pointers. You will know what works best for you. I have learned that if I exercise too late in the evening, there is no chance I will get to sleep. I’m still buzzing hours later. Your version of good sleep hygiene might look different, and that is completely fine. The key is noticing what helps your body wind down and protecting those routines whenever you can.
Here is a slide deck and a survey that I used with my advisory group last year. Feel free to download it, edit it, and use it in whatever way works for you.
I have added a little advice below. You can take it or leave it.
We talk a lot about student well-being, but educators need sleep literacy too. The reality is, many of us are running on caffeine and sheer willpower. No amount of planning or PD/PL compensates for chronic sleep loss.
Why Sleep Matters for Educators
- Sleep supports emotional regulation, patience, and presence in the classroom.
- Chronic sleep deprivation is linked to burnout, weaker decision-making, and reduced immunity.
- You cannot model well-being if you are constantly exhausted. Students notice more than we think.
Better Sleep Habits for Teachers
- Set boundaries around screens. Avoid marking, emailing, or scrolling in the hour before bed.
- Be mindful of alcohol. It may help you fall asleep, but it disrupts the quality of your rest. If you’re anything like me, it always ensures I’m staring at the clock at 3am!
- Shift your mindset. Sleep is not laziness. It is a professional tool for performance, clarity, and care.
Modelling Sleep Culture
- Avoid glorifying overwork. Phrases like “I marked until midnight” should not be seen as heroic.
- Use Flexi, advisory, or PSHE time to talk about healthy routines. Students respond to honesty and relatability.
- Model your own habits. They are more likely to follow what you live than what you say.
Helpful Wind-Down Strategies
- Try progressive muscle relaxation, light journaling, or a “shutdown” ritual such as writing tomorrow’s top three tasks.
- Create a screen-free buffer in the evening. Even 30 minutes can support melatonin production.
- Explore apps designed for better sleep. Insight Timer, Calm, and Headspace for Educators are great starting points.
Discover more from Edu'Flections
Subscribe to get the latest posts sent to your email.