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Are You Sleep Ready?

Lesson Plan

Sleep Hygiene Lesson Plan

Students will learn healthy sleep hygiene practices and develop personalized bedtime routines by creating a weekly sleep chart and reflecting on positive dream imagery.

Good sleep habits are vital for 3rd graders’ growth, attention, mood, and learning. This lesson builds awareness and equips students to improve their nightly routines.

Audience

3rd Grade Class

Time

40 minutes

Approach

Interactive poll, slides, discussion, and hands-on chart activity reinforce sleep habits.

Materials

Chart Paper and Markers, Paper and Pencils, Bedtime Routine Slides, Sleep Quiz Poll, Create Your Sleep Chart, and Dream Journal Prompt

Prep

Prepare Materials

10 minutes

Step 1

Warm-Up: Sleep Quiz Poll

5 minutes

  • Display the Sleep Quiz Poll questions via projector or handouts.
  • Students respond by raising hands or submitting answers digitally.
  • Quickly review correct answers and introduce today’s focus on sleep hygiene.

Step 2

Introduction to Sleep Hygiene

10 minutes

  • Present the Bedtime Routine Slides.
  • Discuss key habits: consistent bedtimes, wind-down routines, limiting screens before bed.
  • Invite students to share their current bedtime activities; record ideas on chart paper.

Step 3

Peer Discussion: Routines

5 minutes

  • Pair students to share one healthy habit and one area to improve in their own routines.
  • Ask volunteers to report back one tip they learned from their partner.

Step 4

Main Activity: Create Your Sleep Chart

15 minutes

  • Distribute the Create Your Sleep Chart worksheet.
  • Students list three healthy bedtime habits and plan their sleep schedule for the upcoming week.
  • Circulate to offer feedback, answer questions, and encourage realistic goals.

Step 5

Cool-Down & Reflection

5 minutes

  • Hand out the Dream Journal Prompt.
  • Students write or draw a positive dream they’d like to have, fostering a restful mindset.
  • Collect journals to review later or let students take them home as an encouragement tool.
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Slide Deck

Are You Sleep Ready?

Today we’ll explore why sleep is important and how to build a routine that helps us feel our best!

Welcome students and introduce the topic of healthy bedtime routines. Explain that tonight they will learn simple steps to help their bodies and brains get the rest they need.

Why Sleep Matters

• Helps us grow taller and stronger
• Improves attention and learning in school
• Keeps our moods happy and stable

Share a fun fact about how sleep helps your brain organize memories and keep you alert in class.

How Much Sleep Do We Need?

3rd graders should get 9–11 hours of sleep each night.

Are you getting enough rest?

Explain recommended sleep duration. Ask a few students how many hours they sleep on an average night.

Tip 1: Set a Consistent Bedtime

• Go to bed at the same time every night
• Helps your body know when it’s time to sleep
• Makes waking up each morning easier

Discuss the power of consistency. Ask: “What time do you usually go to bed?”

Tip 2: Create a Wind-Down Routine

• Spend 20–30 minutes doing calm activities
• Try reading a book or drawing quietly
• Take deep breaths to relax your body

Offer examples of wind-down activities: reading, drawing, quiet conversation.

Tip 3: Keep Screens Away

• Turn off TVs, tablets, and phones 1 hour before bed
• Screen light tricks your brain into thinking it’s daytime
• Try listening to soft music or telling a bedtime story instead

Explain why screens can keep us awake. Encourage students to name screen-free alternatives.

Tip 4: Make Your Room Sleep-Friendly

• Keep your room dark and quiet
• Use curtains or a nightlight if needed
• Keep the temperature cool and comfortable

Discuss room setup: darkness, cool temperature, and quiet. Ask: “What makes your room cozy?”

Building Your Personal Routine

  1. Choose a bedtime and wake-up time
  2. Pick 2–3 wind-down activities
  3. Turn off screens on time
  4. Create a cozy sleep space

Guide students through the steps of planning their own bedtime routine.

Let’s Practice: Sleep Chart

Use the Create Your Sleep Chart to plan your bedtime routine for the next week.

List 3 healthy habits and track your sleep!

Introduce the next activity and direct students to their worksheets.

Sweet Dreams Ahead

Don’t forget to fill out your Dream Journal Prompt with a positive dream image!

Good sleep leads to bright days ahead.

Wrap up and encourage students to use the dream journal at home.

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Warm Up

Warm-Up: Sleep Quiz Poll

Let’s kick off today by testing what we know about sleep! Answer these four questions by raising your hand for A, B, or C.

  1. How many hours of sleep should 3rd graders get each night?
    A. 8–9 hours
    B. 9–11 hours
    C. 12–14 hours



  1. How long before bedtime should we turn off screens like tablets and TVs?
    A. 15 minutes
    B. 30 minutes
    C. 60 minutes



  1. Which of these is a benefit of getting good sleep?
    A. Growing taller and stronger
    B. Time traveling
    C. Baking cookies without an oven



  1. Which is a healthy wind-down activity before bed?
    A. Playing video games
    B. Reading a book quietly
    C. Jumping on your bed




After responses, review the correct answers together and introduce today’s focus on creating healthy bedtime routines!

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Activity

Create Your Sleep Chart

Today you will plan your bedtime routine and track your sleep for one week. Follow the steps below.

Step 1: List Three Healthy Bedtime Habits

Think of three things you can do every night before bed to help you sleep better. Examples: reading quietly, taking deep breaths, turning off screens 1 hour before bed.

  1. _______________________________

  2. _______________________________

  3. _______________________________

Step 2: Plan Your Sleep Schedule

Write down the bedtime and wake-up time you will try for each day next week. Use realistic times you can stick to.

DayBedtimeWake-Up TimeHow I Felt (☹️ unhappy … 🙂 happy)
Monday_____ : __________ : _____________________________________
Tuesday_____ : __________ : _____________________________________
Wednesday_____ : __________ : _____________________________________
Thursday_____ : __________ : _____________________________________
Friday_____ : __________ : _____________________________________
Saturday_____ : __________ : _____________________________________
Sunday_____ : __________ : _____________________________________

Step 3: Reflect on Your Week

  1. Which bedtime habit was easiest to do? Why?






  1. Which part of your routine was hardest? How can you make it easier next week?






  1. How did getting better sleep make you feel during the day?






Teacher Tip: After students complete their charts, invite them to share one success and one goal for next week with a partner.

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Cool Down

Dream Journal Prompt

End today’s lesson with a peaceful and positive thought. Close your eyes for a moment, imagine a happy dream, and then use the space below to draw and write about it.

Step 1: Draw Your Dream

Draw a picture of your positive dream. What do you see? Who is there? What’s happening?














Step 2: Write About Your Dream

  1. Where did your dream take place?



  1. Who or what was in your dream?



  1. What fun or happy things happened in your dream?



  1. How did you feel during your dream? How do you feel now recalling it?






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