welcome Hazel,
doing a substrate change will be a messy job but i personally prefer sand to gravel, to ease your pressure buy a few big buckets empty about 80% of the tank water into these(try not to suck up the crap by the gravel , this you can empty out with the gravel), run your filter in the bucket (to keep media alive) along with your heater (but keep an eye on the temp) quickly strip out your gravel, have your sand pre rinsed and empty it into the tank refill with water you've stored in the buckets, add heater (might sound stupid to say this but plug them out when taking in and out of water and allow heater to cool down before adding it back to the tank) turn all back on using water from tank will speed up heating stage as it should take too long to strip out gravel, top up with fresh treated water.... preferably heated to tank temp(another good reason to have a spare heater), decorate and when at temp add filter which is tankfully still alive as it has been running in the bucket with your fish in it , then add fish
hope this helps, and remember the only stupid question is the one you didnt ask

but you may get some stupid answers
enjoy the forum
Seamus