Sleep Diary — He Tuhinga Moe
Taha Tinana + Taha Hinengaro · Tracking rest and renewal as a wellbeing practice · Years 7–10
Ngā Whāinga Akoranga · Learning Intentions
- Track sleep patterns across a week (bedtime, wake time, hours, quality) to identify what helps and hinders rest.
- Understand how sleep affects taha tinana and taha hinengaro — body and mind.
- Build awareness of sleep hygiene habits that support or disrupt good rest.
- Connect Māori understandings of rest, dreams, and wairua renewal to the practice of sleep.
Paearu Angitu · Success Criteria
- Sleep diary is completed for 7 consecutive nights with honest entries.
- Students can identify at least 2 habits that consistently help them sleep well.
- Students can explain the connection between sleep quality and mood / focus the next day.
- Sleep hygiene checklist is used to design a realistic wind-down routine for their life.
He aha te take? · Why Does Sleep Matter for Hauora?
During sleep, your brain consolidates memories, your body repairs and grows, and your wairua has space to process the day. Most rangatahi need 8–10 hours of quality sleep each night. Chronic poor sleep affects mood, memory, decision-making, immune function, growth, and emotional regulation — touching every pou of Te Whare Tapa Whā.
This diary is not about judging your sleep — it is about understanding your patterns so you can make changes that feel possible and real.
He Tuhinga Moe ā-Wiki · 7-Day Sleep Diary
Quality 1–5: 1 = very poor · 3 = okay · 5 = great | Dreams noted? Y / N
| Rā | Bedtime | Wake time | Total hrs | Quality 1–5 | Wind-down routine (what did you do before bed?) | Dreams? |
|---|---|---|---|---|---|---|
| Rāhina Mon |
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| Rātū Tue |
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| Rāapa Wed |
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| Rāpare Thu |
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| Rāmere Fri |
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| Rāhoroi Sat |
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| Rātapu Sun |
He Rarangi Tiaki Moe · Sleep Hygiene Checklist
Tick which habits you already do well, circle the ones you'd like to try. Then design your ideal wind-down routine below.
- Same bedtime most nights
- Screen-free 30–60 min before bed
- Cool, dark, quiet room
- Karakia / short breathing practice
- Reading or light stretching
- Not eating large kai just before bed
- Consistent wake time (even weekends)
- Screens (phones/gaming) at bedtime
- Caffeine in the afternoon/evening
- Worrying or scrolling in bed
- Irregular sleep times
- Napping too long in the day
- Loud or bright environment
- Staying up very late on weekends
Hononga Marautanga · Curriculum Alignment
Taha tinana and taha hinengaro — sleep as a core physical and mental health need; understanding how rest and recovery support holistic wellbeing within Te Whare Tapa Whā.
Understanding biological processes during sleep; connecting personal health to broader social patterns (e.g. screen time, family routines, cultural practices around rest).
Tuhia ōu whakaaro · Sleep and Hauora Reflection
What pattern did you notice in your sleep diary? How did the quality of your sleep affect how you felt the next day — across taha tinana, hinengaro, whānau, and wairua?
Aronga Mātauranga Māori
In te ao Māori, the hours of night are a time of spiritual significance and renewal — not simply "offline" time for the body. The concept of wairua (spirit) is understood to travel and process during sleep; dreams (moemoeā) can carry messages, warnings, and guidance from tīpuna or atua. The night was traditionally a time for karakia, for allowing the mind and spirit to rest from the demands of the day. This understanding aligns closely with modern sleep science: quality sleep is the time when memory consolidates, the brain clears waste products, and emotional processing happens. Rest is not laziness — it is the essential renewal of mauri, and it is part of caring for your whole whare.
Ngā Rauemi Tautoko · Resources already provided
- unit-8-movement-plan-template.html — planning movement as part of the daily cycle that supports good sleep
- unit-8-physical-wellbeing-tracker.html — daily tracker that uses sleep hours as one of its key columns
- unit-8-nutrition-journal.html — tracking how kai timing and choices affect sleep quality
- unit-8-regulation-plan.html — strategies for managing stress that often interrupts sleep
📋 Teacher Planning Snapshot
Ngā Whāinga Ako — Learning Intentions
Students will engage with this hauora resource to build holistic wellbeing knowledge, connecting te ao Māori perspectives on hauora with personal, social, and environmental dimensions of health.
Ngā Paearu Angitū — Success Criteria
- ✅ Students can explain key hauora concepts using their own words and personal examples.
- ✅ Students can connect te ao Māori frameworks (e.g. Te Whare Tapa Whā) to real wellbeing contexts.
Differentiation & Inclusion
Scaffold support: Provide sentence starters, graphic organisers, and entry-level tasks to scaffold access. Offer extension challenges for capable learners to address a range of readiness levels.
ELL / ESOL: Pre-teach key vocabulary (hauora, wairua, tinana, hinengaro, whānau). Allow students to draw or respond in their home language as a first step.
Inclusion: Hauora topics can be sensitive — create a safe learning environment. Neurodiverse learners benefit from choice in how they demonstrate wellbeing understanding. Use accessible, non-threatening language.