Lesson Plan
Sleep Health Audit Plan
Adults will audit their current sleep habits, understand key sleep health metrics, and collaboratively develop improvement goals for better sleep.
Good sleep is crucial for physical and mental well-being, productivity, and overall quality of life. This lesson empowers adults to take control of their sleep health.
Audience
Adult Education Class
Time
60 minutes
Approach
Interactive audit and collaborative goal setting.
Materials
Whiteboard or large chart paper, Markers, Pens/Pencils, Zzz Health Metrics, Weekly Sleep Snapshot, Group Goal-Setting Session, and Sleep Health Pledge
Prep
Review Materials and Prepare Classroom
20 minutes
Review the Sleep Health Audit Plan, Zzz Health Metrics slide deck, Weekly Sleep Snapshot warm-up, Group Goal-Setting Session activity, and Sleep Health Pledge cool-down. Ensure familiarity with all content and activities. Arrange seating for group discussions. Ensure whiteboard or chart paper is accessible for collaborative goal setting.
Step 1
Warm-Up: Weekly Sleep Snapshot
10 minutes
Distribute the Weekly Sleep Snapshot to each participant.
Instruct students to privately reflect on their sleep habits over the past week.
Encourage honest self-assessment without judgment.
Briefly discuss observations as a whole group, focusing on general patterns rather than individual specifics.
Step 2
Introduction to Sleep Health
15 minutes
Use the Zzz Health Metrics slide deck to introduce the concept of sleep health and its importance.
Discuss key metrics like duration, quality, and consistency.
Facilitate a short discussion on common sleep challenges adults face.
Step 3
Group Goal-Setting Session
20 minutes
Divide participants into small groups.
Introduce the Group Goal-Setting Session activity.
Instruct groups to discuss common sleep challenges and brainstorm collective improvement goals.
Have each group share their top 1-2 goals with the class.
Record shared goals on the whiteboard/chart paper.
Step 4
Cool-Down: Sleep Health Pledge
10 minutes
Distribute the Sleep Health Pledge.
Ask participants to choose one personal sleep goal from the group discussion or one they identified themselves.
Instruct them to write it down and commit to it by signing the pledge.
Collect pledges as an exit ticket.
Step 5
Wrap-Up
5 minutes
Reiterate the importance of sleep and encourage continued focus on sleep health.
Thank participants for their engagement.
Slide Deck
How Healthy Is Your Zzz?
Understanding and Improving Your Sleep Health for Adults
Adult Education Class – 60 Minutes
Teacher: [Your Name] | Date: [Date]
Welcome the class and introduce the topic of sleep health. Ask students to briefly share what comes to mind when they hear "sleep health."
What is Sleep Health?
Sleep health is a multidimensional pattern of sleep-wakefulness that is adapted to individual, social, and environmental demands and promotes physical and mental well-being.
It involves your entire sleep experience, not just how many hours you get.
Define sleep health for adults. Emphasize it's more than just the hours slept.
Key Sleep Metrics
- Duration: How many hours do you sleep?
- Most adults need 7-9 hours per night.
- Quality: How well do you sleep?
- Do you wake up refreshed? Do you toss and turn?
- Consistency: Is your sleep schedule regular?
- Going to bed and waking up around the same time, even on weekends, is important.
Explain these three key metrics. Ask for examples of how each might impact their daily lives.
Why Is Sleep So Important?
- Physical Health: Boosts immune system, aids muscle repair, regulates hormones.
- Mental Well-being: Improves mood, reduces stress, enhances emotional resilience.
- Cognitive Function: Sharpens focus, improves memory, aids problem-solving.
- Safety: Reduces risk of accidents due to fatigue.
Highlight the broad impact of good sleep. Ask students what areas of their life are affected by poor sleep.
Common Sleep Challenges for Adults
- Stress and anxiety
- Work schedules and demands
- Screen time before bed
- Diet and caffeine intake
- Medical conditions
- Environmental factors (noise, light, temperature)
Open a brief discussion: What are some common sleep challenges you face? (e.g., trouble falling asleep, staying asleep, waking too early, busy schedules).
Your Sleep Health Audit
To improve, we first need to understand where we are.
- Self-Reflection: Honestly assess your current sleep habits.
- Identify Patterns: What's working? What's not?
- No Judgment: This is a tool for personal growth, not criticism.
Explain that the 'Weekly Sleep Snapshot' is a personal audit tool. Emphasize honesty and self-reflection.
Towards Better Sleep: Goal Setting
Now that we've audited our sleep, let's work together to set goals.
- Collective Wisdom: Share challenges and solutions within your groups.
- Achievable Goals: Focus on small, actionable steps.
- Personal Commitment: What one change can you make?
Transition to the group activity. Explain that they will work together to brainstorm solutions.
What's Your Next Step?
- Identify one realistic goal.
- Commit to improving your sleep health.
- Small changes can lead to big results!
Reinforce the idea of taking action. Encourage them to use the pledge as a personal commitment.
Warm Up
Weekly Sleep Snapshot
Take a moment to reflect on your sleep over the past week (the last 7 nights). Be honest with yourself – this is for your own understanding!
1. On average, how many hours did you sleep per night?
2. How would you rate the quality of your sleep this past week? (Circle one)
- Excellent (Woke up refreshed and energized every day)
- Good (Generally felt rested, occasional tired mornings)
- Fair (Felt tired often, struggled to get good rest)
- Poor (Felt constantly exhausted, rarely got restful sleep)
3. How consistent was your sleep schedule? (Going to bed and waking up around the same time)
- Very Consistent
- Mostly Consistent
- Somewhat Consistent
- Not Consistent at all
4. What was one thing that helped you sleep well this past week? (If anything)
5. What was one thing that disrupted your sleep this past week? (If anything)
Activity
Group Goal-Setting Session
Instructions:
- Form Small Groups: Work with your assigned group (3-4 people).
- Share Challenges (5 minutes): Briefly discuss the common sleep challenges you identified in your "Weekly Sleep Snapshot" and any other difficulties you face regarding sleep. Listen actively to your group members.
- Brainstorm Solutions (10 minutes): As a group, brainstorm practical and realistic strategies to overcome these challenges. Think about:
- What small changes can make a big difference?
- What routines could be established?
- What resources or habits could help improve sleep duration, quality, or consistency?
- Identify Top Goals (5 minutes): From your brainstormed list, choose 1-2 collective sleep improvement goals that your group feels are most impactful and achievable for adults.
- Example: "Establish a consistent bedtime routine 30 minutes before sleep, avoiding screens."
- Example: "Dedicate at least 30 minutes daily to physical activity to improve sleep quality."
- Prepare to Share: Appoint one person from your group to share your top 1-2 goals with the whole class.
Cool Down
My Sleep Health Pledge
Improving my sleep is a step towards a healthier, more energized life. I understand that small, consistent changes can lead to significant improvements in my well-being.
I commit to focusing on one specific, realistic sleep goal for myself, starting today. This goal will help me work towards better sleep duration, quality, or consistency.
My Personal Sleep Goal is:
I pledge to make an effort to achieve this goal for the next week.
Signature: ___________________________
Date: ______________________________