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A-maze-ing sleep

Master these mazes and miss the distractions to get to bed, as you learn how to avoid the things that make sleep tricky.

You will need

  • Pens or pencils
  • Erasers
  • Rulers
  • A4 paper
  • Tables
  • Chairs
Sleep mazes
PDF – 179.8KB

Before you begin

  • Print out copies of the ‘Sleep mazes’ sheet so that there’s one for each person.
  • Set up tables and chairs so that everyone can sit and work on their mazes comfortably

Time to a-maze

  1. The person leading the activity should ask the groups what things could make it hard for them to have a good night’s sleep (for example, watching screens, eating too close to bedtime, too much caffeine, stress, heat or humidity, light, and noise).
  2. Everyone should think about which things they find the most distracting when they’re trying to sleep. Does anyone have any habits that make it harder for them to sleep well?
  3. Everyone should talk about why these distractions hold us back when we are trying to sleep.
  4. Everyone should come up with their perfect conditions for sleep.
  1. The person leading the activity should give everyone a ‘Sleep mazes’ sheet and a pencil.
  2. Everyone should try to solve the two mazes on the sheets without looking at the answers. They should use a pen or pencil to draw a single line from the arrow to the bed, avoiding the bedtime distraction symbols inside the maze.
  3. Once they’ve solved the mazes, everyone should try to make their own. The person leading the activity should give everyone some squared paper, a ruler, and an eraser.
  4. Everyone should use a pencil and a ruler to create a maze with a start and a finish, just like the ones they’ve just solved.
  1. Everyone should add some bedtime distractions to their maze. It’s up to them how many obstacles they add and what they include – this is a great chance to get creative.
  2. When all of the mazes are ready, everyone should swap with the person next to them. Everyone should try to solve their new maze. Can they get to bed without getting distracted?
  1. Everyone should come back together and chat about who made the toughest maze. What made it difficult?


The group has looked at the habits and other factors that distract us from sleep. Was anyone surprised at how many things affect the quality of sleep? How could people change their behaviour to avoid these distractions? Did anyone find out something new that might have been affecting their sleep?

Everyone then solved a bedtime-themed maze, before making one of their own. Which was harder to solve: the ones on the sheet or the ones drawn by everyone else? What did people do to work out a route to the finish without hitting a dead end or distraction?


All activities must be safely managed. Use the safety checklist to help you plan and risk assess your activity. Do a risk assessment and take appropriate steps to reduce risk. Always get approval for the activity and have suitable supervision and an InTouch process.