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Sleep Smarter

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Rachel De Rozario

Tier 2
For Schools

Lesson Plan

Sleep Smarter

Students will understand the importance of sleep, the science behind it, and develop personalized strategies for improving their sleep routines.

Quality sleep is fundamental for academic success, emotional well-being, and physical health. Learning to prioritize and improve sleep habits now will benefit students throughout their lives, especially during the demanding high school years.

Audience

9th Grade Group

Time

60 minutes

Approach

Interactive discussion, guided learning, and personalized project work.

Materials

Smart Sleep Slide Deck (slide-deck), My Sleep Action Plan Project Guide (sleep-project-guide), and Sleep Audit Worksheet (sleep-audit-worksheet)

Prep

Review Materials & Setup

15 minutes

  • Review the Sleep Smarter Lesson Plan, Smart Sleep Slide Deck, and My Sleep Action Plan Project Guide.
    - Ensure projector/screen is ready for the slide deck.
    - Print copies of the Sleep Audit Worksheet for each student.
    - Arrange seating for small group discussion.

Step 1

Warm-Up: The

5 minutes

  • Begin by asking students: "What's the first thing you think of when you hear the word 'sleep'?"
    - Allow students to share their initial thoughts and associations.

Step 2

Introduction: Why Sleep Smarter?

5 minutes

  • Use Smart Sleep Slide Deck (Slide 1-2) to introduce the lesson and its relevance.
    - Briefly explain that sleep isn't just 'rest' but a vital process affecting everything they do, from grades to mood.

Step 3

The Science of Sleep (Mini-Lesson)

15 minutes

  • Present information using the Smart Sleep Slide Deck (Slide 3-7).
    - Cover key concepts: sleep cycles, circadian rhythm, and the impact of sleep deprivation on brain function and health.
    - Encourage questions and provide simple, relatable analogies.

Step 4

Activity: My Current Sleep Audit

10 minutes

  • Distribute the Sleep Audit Worksheet.
    - Instruct students to individually complete the worksheet, reflecting on their current sleep habits and identifying potential areas for improvement.
    - Circulate to offer support and answer questions.

Step 5

Small Group Discussion: Sharing Insights

10 minutes

  • Divide students into small groups (3-4 students).
    - Ask them to discuss their findings from the Sleep Audit Worksheet (without sharing personal details they are uncomfortable with) and brainstorm common challenges.
    - Guide them to think about factors that affect their sleep (e.g., screen time, homework, caffeine).

Step 6

Introducing the Sleep Action Plan Project

10 minutes

  • Present the My Sleep Action Plan Project Guide using the Smart Sleep Slide Deck (Slide 8-9).
    - Explain the project: students will design a personalized plan to improve one aspect of their sleep.
    - Go over the project requirements and rubric briefly.

Step 7

Wrap-Up & Q&A

5 minutes

  • Address any remaining questions about sleep or the project.
    - Reiterate the power of making small, consistent changes for better sleep and overall well-being.
    - Collect Sleep Audit Worksheet for review if desired.
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Slide Deck

Welcome: The Power of Zzz's

Why are we talking about sleep today? What comes to mind when you hear the word 'sleep'?

Welcome students and introduce the topic of sleep. Ask a warm-up question to gauge their current understanding and interest. Emphasize that sleep is more than just 'rest.'

Sleep Smarter: Why It Matters

• Better grades and focus
• Improved mood and emotional regulation
• Stronger immune system
• More energy for activities
• Overall health and well-being

Explain why this lesson is crucial for high schoolers. Connect sleep to their daily lives: school, sports, mood, and overall health.

Beyond Just 'Rest': The Science of Sleep

Sleep isn't just 'shutting down' – your brain is busy!
• Repair & Restore: Your body and brain repair themselves.
• Memory Consolidation: Information learned during the day is processed and stored.
• Hormone Regulation: Essential hormones are balanced.

Introduce the concept of sleep as an active process. Briefly explain the different stages (without going into too much detail) and their functions. Use a simple analogy if helpful.

Your Internal Sleep Clocks

  1. Circadian Rhythm: Your 24-hour internal clock that tells you when to be awake and when to be asleep. It's influenced by light!
  2. Sleep-Wake Homeostasis: The longer you're awake, the more 'sleep pressure' builds up, making you feel tired.

Focus on the two main internal clocks. Explain circadian rhythm as the 24-hour cycle and melatonin as the hormone that makes us sleepy. Keep it simple and relatable.

The Cost of "Not Enough Zzz's"

What happens when you don't get enough sleep?
• Difficulty concentrating in class
• Irritability and mood swings
• Lower energy and motivation
• Increased stress
• Weakened immune system
• Slower reaction times

Discuss the impact of sleep deprivation. Ask students if they recognize any of these symptoms from their own experience. This helps personalize the information.

Common Sleep Disruptors for Teens

• Screen Time: Blue light from phones/computers before bed
• Caffeine & Energy Drinks: Especially late in the day
• Irregular Sleep Schedule: Sleeping in too much on weekends
• Stress & Homework: Worries keeping you awake
• Noisy/Bright Sleep Environment

Introduce factors that disrupt sleep, especially relevant to teenagers. Highlight screen time as a major culprit. Lead into the idea of creating better habits.

Towards Better Sleep: Simple Strategies

The good news? You can improve your sleep!
• Consistent sleep schedule
• Winding down before bed
• Optimizing your sleep environment
• Mindful eating and drinking
• Limiting screen time

Transition to solutions and empower students to take control. Briefly mention healthy habits that will be explored further in the activity and project.

Your Mission: My Sleep Action Plan Project

Now that you understand the science, it's time to apply it!
• Goal: Create a personalized plan to improve YOUR sleep.
• Steps:
1. Review your current habits.
2. Choose one area to improve.
3. Develop specific strategies.
4. Track your progress.

Introduce the Project Guide. Explain the goal: to create a personalized action plan. Go over the main components of the project briefly.

Project Deliverables & Assessment

• Completed Sleep Audit Worksheet
• Personalized Sleep Action Plan (following the My Sleep Action Plan Project Guide)
• Short Reflection on potential challenges and expected outcomes

Assessment Focus: Thoughtfulness, realism of the plan, and application of learned concepts.

Explain the deliverables and how the project will be assessed. Emphasize that the focus is on effort, reflection, and a realistic plan, not perfection.

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Project Guide

My Sleep Action Plan Project

Project Goal

To empower you to take control of your sleep! You will create a personalized action plan to improve one specific aspect of your sleep routine, based on the science we've discussed.

Why is this important?

Understanding the science of sleep is only the first step. The real change comes from applying that knowledge to your own life. This project will help you identify personal sleep challenges and develop practical, sustainable strategies for better rest.

Project Steps

Step 1: Reflect with Your Sleep Audit Worksheet (Completed in Class)

  • Review the insights you gained from your Sleep Audit Worksheet. What patterns did you notice? What are your biggest sleep challenges or areas for improvement?

Step 2: Choose Your Focus Area

  • Based on your audit, identify ONE specific area you want to improve. Be realistic!
    • Examples: Reducing screen time before bed, establishing a consistent bedtime, creating a relaxing pre-sleep routine, managing caffeine intake, optimizing your sleep environment.

Step 3: Develop Your Action Plan

  • Create a detailed plan for how you will address your chosen focus area. Your plan should include:
    • Specific Goal: Clearly state what you aim to achieve. (e.g., "I will go to bed at 10:30 PM every school night.")
    • Strategies/Actions: List the exact steps you will take. Be very specific! (e.g., "Stop using my phone 30 minutes before bed," "Read a book for 15 minutes before lights out.")
    • Timeline: For how long will you try this? (e.g., "For the next 2 weeks.")
    • Potential Challenges: What obstacles might you face? How will you overcome them?
    • Expected Outcomes: What do you hope to gain from this? (e.g., "Fall asleep faster," "Feel more rested in the morning.")

Step 4: Tracking Your Progress

  • You will need a simple way to track your progress for the duration of your timeline (e.g., a short daily log in a notebook, a simple chart). This isn't about perfection, but about observing patterns and staying accountable.

Step 5: Reflection

  • After your chosen timeline, write a short reflection (1-2 paragraphs) addressing:
    • What went well? What was challenging?
    • Did you achieve your goal? Why or why not?
    • What did you learn about your sleep habits or yourself?
    • What are your next steps for continued improvement?

Deliverables

  1. Your completed Sleep Audit Worksheet.
  2. A detailed "My Sleep Action Plan" document (can be digital or handwritten).
  3. Your brief reflection on the experience.

Assessment

Your project will be assessed on the thoughtful application of sleep science principles, the realism and specificity of your action plan, and the depth of your reflection. See the rubric for details.

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Worksheet

My Sleep Audit Worksheet

Name: ____________________________ Date: _____________

Part 1: My Current Sleep Habits

Answer the following questions honestly to get a snapshot of your current sleep patterns.

  1. What time do you usually go to bed on a school night?


  2. What time do you usually wake up on a school night?


  3. How many hours of sleep do you estimate you get on an average school night?


  4. What time do you usually go to bed on a weekend night?


  5. What time do you usually wake up on a weekend morning?


  6. How do you feel when you wake up on a school morning? (Circle one)

    • Very tired, groggy
    • A little tired
    • Mostly refreshed
    • Wide awake, energized

  7. What activities do you typically do in the hour before bed? (Check all that apply)

    • Watch TV/movies
    • Use phone/tablet/computer
    • Do homework
    • Read a physical book
    • Listen to music/podcast
    • Shower/bathe
    • Eat a snack
    • Exercise
    • Other: ____________________________

  8. Do you consume caffeine (soda, coffee, energy drinks) after 3 PM? If so, how often?


  9. Describe your sleep environment. (e.g., dark, quiet, cool, bright, noisy, warm)


Part 2: Reflection & Challenges

  1. Based on your answers above, what is one thing that surprises you about your sleep habits?





  2. What do you think is the biggest challenge preventing you from getting better sleep?





  3. On a scale of 1-5 (1 = not important, 5 = very important), how important is getting good sleep to you right now? Why?





Part 3: Brainstorming for Improvement

Think about 1-2 small changes you could make to improve your sleep. These are just ideas for now!

  1. Idea 1:





  2. Idea 2:





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