Midnight Moods Survey

Welcome to our session on sleep! Let's get a quick snapshot of how we're all doing with our sleep habits. Please respond to the following statements honestly.

1. On a scale of 1 to 5 (1 = never, 5 = always), I feel well-rested when I wake up in the morning.

2. How many hours of sleep do you typically get on a weeknight? (Circle one)
   A) Less than 5 hours
   B) 5-6 hours
   C) 7-8 hours
   D) 9+ hours

3. What is one thing you do before bed that might affect your sleep?

4. What is one thing you wish you could change about your sleep?

Sleep Myth Busting Circle

Let's clear up some common misconceptions about sleep. We'll go around the circle and discuss some popular ideas about sleep. There are no right or wrong answers, just honest discussion!

Discussion Prompts:

1. Myth or Fact: You can 'catch up' on lost sleep over the weekend.

   • What have you heard about this? Do you try to 'catch up'?
   • How does it feel when you try to 'catch up'?

2. Myth or Fact: Drinking alcohol before bed helps you sleep better.

   • What's your experience with this? Why do people think this is true?
   • What might be the downsides?

3. Myth or Fact: If you can't sleep, you should just stay in bed until you fall asleep.

   • What do you usually do when you can't sleep?
   • Are there other strategies you've tried or heard of?

4. Myth or Fact: Napping is always bad for your night's sleep.

   • Do you nap? How does it affect you?
   • Are there good ways to nap, or bad ways?

Crafting Your Sleep Diary

Understanding your sleep patterns is the first step towards improving them. A sleep diary helps you track your habits and identify what might be helping or hindering your rest. For the next week, try to fill out this diary each morning.

Sleep Diary Template

Day of the Week:

Date:

1. What time did you go to bed last night?

2. Approximately what time did you fall asleep?

3. How many times did you wake up during the night? (If any, briefly describe why)

4. What time did you wake up this morning?

5. How many hours of sleep did you get in total?

6. On a scale of 1 to 5 (1 = very tired, 5 = very refreshed), how did you feel when you woke up?

7. List any caffeine, alcohol, or heavy meals consumed within 3 hours of bedtime:

8. Describe your evening routine (e.g., watched TV, read, exercised, used phone/computer):

9. Any other notes about your sleep or dreams from last night:

Reflection Questions (After one week of tracking):

1. What patterns do you notice in your sleep diary?
   
   
   
   
   
   
   
   
   
   
   

2. Are there any habits you identified that might be negatively impacting your sleep?
   
   
   
   
   
   
   
   
   
   
   

3. What is one small change you could make to your routine based on what you learned from your diary?
   
   
   
   
   
   
   
   
   
   
   

Dream Goal Reflection

To wrap up our lesson on sleep health, let's take a moment to reflect on what we've learned and set a personal goal for improving our sleep.

1. What is one new thing you learned about sleep today that surprised you or made you think differently?
   
   
   
   
   
   

2. Based on today's discussion and activities, what is one specific, realistic goal you have for improving your sleep this week? (e.g., "I will turn off screens 30 minutes before bed," "I will try to go to bed at the same time each night.")
   
   
   
   
   
   
   
   
   
   
   

3. What is one small step you can take tomorrow to work towards this goal?
   
   
   
   
   
   

4. How do you think achieving this sleep goal might positively impact your daily life?
   
   
   
   
   
   
   
   
   
   
   

Thank you for participating! Remember, good sleep is a journey, not a destination.