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Sleep Hygiene: Improving Your Sleep Quality

Lesson Plan

Sleep Hygiene: Improving Your Sleep Quality

Discover practical tips to improve sleep quality and overall health

This lesson explores the importance of good sleep hygiene and provides practical tips for enhancing sleep quality and overall health. Participants will learn about the effects of sleep on physical and mental health, and implement strategies to improve their sleep routines.

Audience

Adults interested in improving their sleep quality

Time

1 hour

Approach

Discover practical tips to improve sleep quality and overall health

Materials

Pens and Paper, How to Sleep Better Video, Sleep Hygiene Quiz, and Sleep Diary Handout

Step 1

Introduction

10 mins

  • Welcome participants and introduce the topic of sleep hygiene.
  • Discuss the objective of the lesson: to provide practical tips for improving sleep quality and overall health.
  • Briefly explain the structure of the lesson.

Step 2

Discussion: Importance of Sleep

10 mins

  • Discuss the effects of sleep on physical and mental health.
    • Lack of sleep can lead to high blood pressure, heart attacks, and aneurysms.
    • Sleep is crucial for cognitive functions, mood regulation, and overall well-being.
  • Encourage participants to share their own experiences and challenges with sleep.

Step 3

Video Segment: How to Sleep Better

10 mins

  • Introduce the video and its relevance to the topic.
  • Play the video How to Sleep Better.
  • After the video, discuss the five tips provided:
    1. Develop a relaxing bedtime ritual.
    2. Maintain a regular sleep and wake schedule.
    3. Stop watching the clock.
    4. Create an optimal sleep environment.
    5. Unplug from technology before bed.

Step 4

Interactive Activity: Sleep Hygiene Quiz

10 mins

  • Distribute the Sleep Hygiene Quiz to participants.
  • Allow participants to complete the quiz individually.
  • Review the answers as a group and discuss any questions or clarifications.

Step 5

Workshop: Creating a Sleep Hygiene Plan

15 mins

  • Distribute the Sleep Diary Handout to participants.
  • Guide participants in filling out the sleep diary for the upcoming week.
  • Encourage participants to identify and plan for implementing the five tips discussed.
  • Allow time for participants to share their plans and receive feedback.

Step 6

Closure

5 mins

  • Recap the key points discussed in the lesson.
  • Emphasize the importance of maintaining good sleep hygiene for overall health.
  • Encourage participants to reflect on their sleep patterns and make necessary changes.
  • Thank participants for their engagement and participation.
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Worksheet

Sleep Hygiene Quiz

This document contains a brief quiz to assess participants' understanding of sleep hygiene tips discussed in the lesson.

Sleep Hygiene Quiz

  1. Name one physical health effect of poor sleep.

  2. What is one tip for creating a relaxing bedtime ritual?

  3. Why is it important to maintain a regular sleep and wake schedule?

  4. How can an optimal sleep environment be created?

  5. Why should you unplug from technology before bed?

Answers

  1. High blood pressure or heart attacks
  2. A cup of decaf tea, a chapter from a book, a bath, or mellow yoga
  3. Helps set your internal clock
  4. Dark, quiet, cool environment with blackout blinds, comfortable earplugs, and a fan or air conditioning
  5. Prevents distractions and stress from checking email or watching TV
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Worksheet

Sleep Diary Handout

A handout for participants to track their sleep patterns and identify areas for improvement.

Sleep Diary Handout

Day 1

  • Bedtime:
  • Wake-up Time:
  • Total Hours Slept:
  • Quality of Sleep (1-5):
  • Activities Before Bed:
  • Notes:

Day 2

  • Bedtime:
  • Wake-up Time:
  • Total Hours Slept:
  • Quality of Sleep (1-5):
  • Activities Before Bed:
  • Notes:

Day 3

  • Bedtime:
  • Wake-up Time:
  • Total Hours Slept:
  • Quality of Sleep (1-5):
  • Activities Before Bed:
  • Notes:

Day 4

  • Bedtime:
  • Wake-up Time:
  • Total Hours Slept:
  • Quality of Sleep (1-5):
  • Activities Before Bed:
  • Notes:

Day 5

  • Bedtime:
  • Wake-up Time:
  • Total Hours Slept:
  • Quality of Sleep (1-5):
  • Activities Before Bed:
  • Notes:
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