Sleep Smart

Molly S

Tier 2

Lesson Plan

Smart Sleep Strategy Plan

Participants will discover and apply evidence-based sleep hygiene strategies by auditing their sleep environment and crafting personalized evening routines to enhance nightly rest.

Quality sleep underpins physical and mental health. This session empowers adults to identify environmental and routine tweaks, build supportive habits, and leverage peer accountability for sustained improvement.

Audience

Adult Small Group

Time

45 minutes

Approach

Interactive presentation, guided audit, personalized routine design.

Materials

Lights Out! Presentation, - Bedroom Audit Checklist, and - Evening Routine Designer

Prep

Teacher Preparation

10 minutes

Review the session flow and objectives in the Smart Sleep Strategy Plan.
Preview slides in the Lights Out! Presentation and note key discussion prompts.
Print or duplicate the Bedroom Audit Checklist for each participant.
Print or duplicate the Evening Routine Designer worksheet.
Arrange seating for small-group discussion and set up A/V for slide deck.

Step 1

Introduction and Objectives

5 minutes

Welcome participants and introduce the session purpose: improving sleep quality through environment and routine tweaks.
Review the session agenda and desired outcomes.
Establish group norms for sharing and respectful feedback.

Step 2

Sleep Hygiene Presentation

10 minutes

Use the Lights Out! Presentation to define sleep hygiene and its benefits.
Highlight evidence-based strategies: lighting control, noise reduction, temperature, and pre-sleep behaviors.
Pause for questions and brief group reflections.

Step 3

Bedroom Environment Audit

10 minutes

Distribute the Bedroom Audit Checklist.
Instruct participants to individually assess their own sleep space using the checklist.
Encourage noting current strengths and areas for improvement.

Step 4

Evening Routine Design

10 minutes

Hand out the Evening Routine Designer.
Guide participants to draft a personalized pre-sleep routine incorporating relaxation techniques and consistent timing.
Invite them to consider barriers and solutions.

Step 5

Group Sharing & Action Planning

10 minutes

Ask each participant to share one key improvement they’ll implement this week.
Facilitate brief peer feedback and suggest accountability pairs.
Summarize main takeaways and encourage ongoing practice and check-ins.

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Slide Deck

Lights Out! Understanding Sleep Hygiene

Improving sleep quality through environment and routine tweaks

Welcome everyone! Introduce yourself and explain that today’s session will explore evidence-based sleep hygiene strategies. Mention that this deck will set the foundation before they audit their own spaces.

What is Sleep Hygiene?

Practices and habits that help you fall asleep and stay asleep
Involves both your sleep environment and pre-sleep behaviors

Explain that “sleep hygiene” refers to the habits and environmental factors that support restful sleep. Emphasize that small changes can yield big improvements.

Why Sleep Hygiene Matters

Supports physical health: immune function, metabolism
Enhances mental well-being: mood regulation, stress reduction
Improves daytime focus, productivity, and safety

Highlight why good sleep hygiene matters for physical and mental health. Share quick stats if you like (e.g., lack of sleep increases stress hormones).

Strategy 1: Lighting Control

Dim or turn off bright lights 1–2 hours before bed
Use blackout curtains or an eye mask
Limit screen exposure (phones, tablets, TVs)

Discuss blue light’s impact on melatonin production. Suggest participants note which lighting tweaks might work in their homes.

Strategy 2: Noise Reduction & Environment

Reduce disruptive sounds: earplugs, white-noise machines
Keep bedroom calm, clutter-free, and dedicated to rest
Consider soothing ambient sounds or quiet silence

Explain how sound affects sleep cycles. Offer examples: white noise machines, apps, or simple earplugs.

Strategy 3: Temperature & Comfort

Maintain room temperature at ~60–67°F (15–19°C)
Invest in comfortable mattress, pillows, and bedding
Adjust layers seasonally for consistent comfort

Discuss optimal temperature range and how bedding choices can help regulate body heat.

Strategy 4: Pre-Sleep Behaviors

Establish a consistent bedtime routine (same time every night)
Incorporate relaxation: reading, meditation, light stretching
Avoid caffeine, heavy meals, and vigorous exercise close to bedtime

Talk through relaxation techniques—deep breathing, gentle stretching, reading. Stress consistency in timing to set a sleep cue.

Reflection & Discussion

What barriers currently disrupt your sleep routine?
Which strategy resonates most with your lifestyle?
How motivated are you to audit your own space?

Invite participants to share briefly with a partner or the group. Use these prompts to generate discussion.

Next Steps: Bedroom Audit

Grab the Bedroom Audit Checklist
Assess your sleep environment for strengths and areas to improve
Get ready to design a personalized evening routine

Transition into the hands-on portion. Explain that they will now use the checklist to evaluate their own bedrooms and identify quick wins.

Activity

Bedroom Audit Checklist

Use this checklist to evaluate your sleep environment. For each factor, check “Yes” if your current setup meets the recommendation, or “No” and jot down an idea for improvement.

Factor	Meets Criterion? (Yes/No)	Observations & Improvement Ideas
1. Lighting: Room is dark 1–2 hours before bed
2. Noise: Minimal disruptive sounds
3. Temperature: Comfortable (60–67°F / 15–19°C)
4. Bedding: Mattress, pillows, and linens feel supportive and cozy
5. Clutter: Space is tidy and dedicated to rest
6. Electronics: Screens off or removed before bed

After completing the checklist, reflect on your top two areas for improvement:

Area for Improvement #1:
Area for Improvement #2:

Overall Action Idea: What’s one quick change you can make this week to improve your sleep environment?

Worksheet

Evening Routine Designer

Use this worksheet to draft a personalized pre-sleep routine. Fill in each section and leave space for notes and reflections.

1. Sleep Goals

Desired bedtime: ____________________________

Wind-down start time (when you’ll begin your routine): ____________________________

2. Planned Activities & Relaxation Techniques

For each time slot, describe the activity, any relaxation method you’ll use, and space for notes.

Time Slot 1:
Start – End: __________ – __________

Activity/Task: ___________________________________________

Relaxation Technique (e.g., deep breathing, reading): ___________________________________________

Notes: ___________________________________________

Time Slot 2:
Start – End: __________ – __________

Activity/Task: ___________________________________________

Relaxation Technique: ___________________________________________

Notes: ___________________________________________

Time Slot 3:
Start – End: __________ – __________

Activity/Task: ___________________________________________

Relaxation Technique: ___________________________________________

Notes: ___________________________________________

3. Barrier Analysis & Solutions

Identify potential obstacles to following your routine and brainstorm solutions.

Potential Barrier #1: ___________________________________________

Proposed Solution/Alternative: ___________________________________________

Potential Barrier #2: ___________________________________________

Proposed Solution/Alternative: ___________________________________________

4. Accountability Plan

Partner Name or Support Person: ____________________________

Check-in Method & Frequency (e.g., daily text at 9 PM): ___________________________________________

5. Reflection & Commitment

On a scale of 1–5, how confident are you in following this routine? _____

Why? ___________________________________________

My commitment statement:
"I will begin my evening routine at _____ on _____ and stick with it for _____ nights to improve my sleep quality."