Sleep vs. Coffee Poll

Purpose: Quick warm-up to surface assumptions about what fuels our daily performance.

Instructions for Participants (5 minutes):

1. Read the question below.
2. Place a ✓ next to the option that best describes what you rely on most to power your day.
3. Hand in your paper. Instructor will tally and share group results.

Poll Question:
Which of the following do you depend on most to feel alert and productive?

• A. Sufficient sleep (7–8 hours per night)
• B. Coffee or other caffeinated beverages
• C. A mix of both equally
• D. Neither / Other (please specify: _________)

Debunking Sleepless Myths Guide

Overview:
In this activity, learners work in small groups to examine and debunk common myths about sleep. By comparing assumptions to scientific evidence, participants will develop a more accurate understanding of healthy sleep practices.

Objectives:

• Identify widespread misconceptions about sleep
• Analyze real-world research that refutes these myths
• Practice sharing evidence-based insights

Materials Needed:

• Debunking Sleepless Myths Guide handout (1 per group)
• Pens or markers
• Flip-chart or whiteboard (optional)

Time: 10 minutes total

1. Form Your Groups (1 minute)

• Divide into 4 small groups of 3–4 participants.
• Assign each group one myth from the list below.

2. Myth Assignment (1 minute)

Group 1: “I can catch up on sleep later.”
Group 2: “Older adults need less sleep.”
Group 3: “A nightcap helps me sleep better.”
Group 4: “I’ll be more productive if I cut sleep short.”

3. Analyze & Debunk (6 minutes)

Using your handout, discuss the following questions:

1. Why is this myth so popular?
2. What does current research say?
3. How does the myth conflict with real-life sleep science?
4. Can you recall a personal or professional example that illustrates the myth’s flaw?

Encourage groups to jot down key bullet points or draw quick diagrams.

4. Share Insights (2 minutes)

• Each group offers a 30-second summary:
  • Myth statement
  • One strong piece of evidence debunking it
  • A quick takeaway or tip
  
  
  
  Facilitator Wrap-Up:
• Reinforce that sleep debt compounds and can’t simply be “repaid.”
• Highlight how aging doesn’t reduce sleep needs, but sleep quality may change.
• Emphasize that alcohol fragments sleep cycles and reduces restfulness.
• Note that truncating sleep usually backfires, reducing overall productivity.

Transition to the next activity: building your personalized sleep schedule to put these lessons into practice!

Build Your Ideal Sleep Schedule Worksheet

Purpose:
To help you design a personalized, actionable sleep schedule that supports your productivity and well-being.

Instructions:
Complete each section thoughtfully. Use the space below to write your responses.

1. Current Sleep Habits

• Usual bedtime: ___________________________
• Usual wake-up time: ______________________
• Average total sleep hours: ________________
• Quality of sleep (1–5 scale): ______________
  
  
  
  
  
  
  

2. Ideal Sleep Goals

• Target bedtime: ___________________________
• Target wake-up time: ______________________
• Desired total sleep hours: _________________
• Why is this goal important to you?
  
  
  
  
  
  
  

3. Identify Obstacles

List potential barriers that might prevent you from achieving your sleep goals (e.g., screen time, work demands, noisy environment):

4. Action Steps & Strategies

For each obstacle you listed above, write one specific strategy or habit change to overcome it:

• Obstacle 1 & Strategy: ____________________________________________________________________
  
  
  
  
  
  
  
• Obstacle 2 & Strategy: ____________________________________________________________________
  
  
  
  
  
  
  
• Obstacle 3 & Strategy: ____________________________________________________________________
  
  
  
  
  
  
  

5. Weekly Sleep Plan

Map out your ideal bedtime and wake-up time for the upcoming week. Note any adjustments you anticipate.

6. Accountability & Commitment

• Who will you share this plan with for support or check-ins? ______________________________
• How will you track your sleep each day? ______________________________________________
• My commitment statement (one clear, measurable promise I’ll keep this week):