Sleep-Friendly Day Timeline Relay
A team relay where students collect cards with daily habits (morning light, caffeine, workouts, screens, dinner, naps, bedtime) and place them on a timeline to build a day that supports sleep. It builds sleep hygiene knowledge and teamwork.
How to play
- Teams of 5. 15 m away, 14 face-down cards; in each team's area, a long rope as a 7 a.m. to midnight timeline, cones every 3 hours, and a discard zone (2 min).
- On the signal, a runner grabs one card, returns, and places it where the team decides. The next goes after a high five, until all 14 are collected (5 min).
- Some cards are traps (coffee at 7 p.m., a hard workout at 11 p.m., phone in bed) that can go in the discard zone.
- Teams get 2 minutes to review and rearrange without running.
- Scoring: 2 points per well-placed card, minus 1 per trap included. Explain morning daylight, caffeine (lasts 5-6 hours), dinner 2 hours before bed, and the 8-10 hours of sleep teens need (6 min).
- Quick second round with a test day or a weekend (5 min).
Rules
- Only one teammate runs at a time.
- One card per trip, without looking at other teams' cards.
- Safety: each team runs in its own lane.
Variations
Easier
Eight cards with no traps and a morning-afternoon-night timeline.
Standard
Fourteen cards with traps, an hourly timeline, and scored feedback.
Harder
Each team justifies three choices and others can challenge them.
Adaptations
- Limited mobility: places the cards and leads decisions, or uses a shorter lane in a wheelchair.
- Autism or shy students: a written schedule list and a fixed card reader role.
- Fitness level: adjust the distance between 10 and 20 m.
Learning goals
- Identify daily habits that help or hurt sleep.
- Organize a schedule that fits studying, exercise, and rest.
- Make group decisions with health-based reasons.
Equipment for a class of 25
- cards: 70
- cones: 25
- long ropes: 5
Teacher tip
Laminate and color-code the cards to reuse them. Don't judge students' real schedules: the goal is understanding, not blame.
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