To be honest it was a fairly easy transition. Washing the sand took the longest...maybe 2 hours to clean about 18kg. Once the sand was washed I drained half the water from my tank, removed all the plants and driftwood into a large container. I dont have a spare aquarium as this would have been ideal. I then removed the fish...the tetra were hard to net, and put these in with the decor and tank water.
I then removed the remaining water into a separate container and put the filter in that so it did not dry out. Next was the gravel scooping. A square plastic tray worked well as it allowed me to get into the corners. Once this was all out I gave the tank a quick clean and then in went the sand. Once I had about 1.25 inches of sand I placed some of the more awkward plants. I placed a plate onto the sand and carefully started adding the old aquarium water back. Pouring slowly onto the plate meant that not so much sand was kicked up into the water. Once half full I place the rest of the decor and plants, fish back in and then topped up slowly with fresh treated water.
I left the filter off for a couple of hours while the sand settled. I guess a total time of 3.5 hours to do the process (130 litre). The fish took a while to adjust but where happy and exploring again within a couple of hours. I guess the most important thing is to reduce the stress on the fish and I think if I had kept them in it would have been pretty hectic for them...I'm a bit clumsy and heavy handed sometimes.
Hope that helps. I sure others have more advice and different methods though.