Working in primary education is one of the most fulfilling jobs you can do—but it’s also one of the most draining. Whether you’re in the classroom, leading a phase, or carrying the weight of headship, the demands never really stop. Beyond teaching and learning, there’s safeguarding, behaviour, staffing, families, planning, data, assemblies, and the hundred other “little things” that fill every day. It’s no wonder sleep often takes the hit.
The Reality of Running on Empty
When you’re overtired, the ordinary feels overwhelming. The lesson you usually enjoy feels harder to deliver, the staff meeting feels heavier than usual, and the paperwork pile seems impossible. For leaders, decision-making can feel foggy; for teachers, patience can wear thin. Children and staff alike look to us for calm, energy and clarity—but when we’re running on little sleep, those qualities are harder to summon.
And yet, the timetable won’t wait. The bell still goes, the emails still arrive, and the children still walk through the door at 8.45am. That’s why it helps to have strategies that create breathing space, even when rest isn’t possible.
Reflection: Pressing Pause
Reflection doesn’t need to be formal or lengthy—it can be a quick end-of-day pause. Jotting down:
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What went well today?
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What didn’t go to plan?
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What will I carry forward into tomorrow?
For classroom teachers, this might focus on lessons and pupil progress. For leaders, it might be about staff dynamics or whole-school priorities. Either way, reflection stops the day from blurring into the next and gives perspective when energy is low.
Brain Dumps: Lightening the Load
One of the main reasons many of us struggle to rest is the endless mental list: Did I answer that parent? Sort the rota? Check the risk assessment? Prep the hall for tomorrow’s assembly?
A brain dump is simply writing it all down in one place. No organisation needed—just clearing the head. Once it’s captured, you can sort it later into urgent, important, or “leave until next week”. For senior leaders and heads in particular, this can stop the same worries circling round your mind late at night.
Gratitude Templates: Rebalancing Perspective
In schools, the negatives often shout louder than the positives—the one difficult conversation can overshadow the many things that went right. Gratitude templates help redress the balance. For example:
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One pupil or colleague who lifted my day was…
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One thing I did today that I’m proud of is…
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One small joy outside school was…
For leaders, this might include recognising a member of staff who went the extra mile. For teachers, it might be a child’s breakthrough moment. These small notes help remind us why we do this work and build resilience when the pressures feel relentless.
A Gentle Reminder
If you’re reading this and feeling exhausted—whether you’re teaching full-time, leading a team, or steering the whole school—you are not on your own. Primary education is demanding at every level. Sleep won’t always be in our control, but how we support ourselves can make a difference.
Reflection, brain dumps, and gratitude won’t solve everything, but they do create space for perspective and calm. And sometimes, in the middle of a very long term, that small shift is enough to carry us through.
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