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Sleep Smarter, Live Better

Lesson Plan

Sleep Smarter, Live Better

Students will understand the critical benefits of quality sleep on physical health, mental well-being, and academic performance, and identify practical strategies to improve their sleep habits.

Quality sleep is fundamental for overall health, cognitive function, and emotional regulation, especially for busy high school students. This lesson empowers students to make informed choices about their sleep, leading to improved concentration, mood, and physical energy.

Audience

17-year-olds

Time

30 minutes

Approach

Interactive discussion and engaging game.

Materials

Prep

Teacher Preparation

15 minutes

Step 1

Warm-up: Quick Poll

5 minutes

  • Begin by asking students: "How many hours of sleep did you get last night?" (Show options on Sleep Smarter, Live Better Slide Deck - Slide 1).
    - Follow up with: "How did you feel when you woke up? Energized, tired, or somewhere in between?"
    - Briefly discuss their responses, highlighting the variety of experiences.

Step 2

Introduction: The Power of Sleep

5 minutes

  • Use Sleep Smarter, Live Better Slide Deck - Slides 2-3 to introduce the idea that sleep is not a luxury, but a necessity.
    - Pose the question: "What do you think are the biggest benefits of a good night's sleep?"
    - Collect a few student responses, writing them on the board or screen if possible.

Step 3

Core Benefits Discussion

10 minutes

  • Go through Sleep Smarter, Live Better Slide Deck - Slides 4-7, detailing the benefits across physical health, mental well-being, and academic performance.
    - For each benefit, ask students to provide real-life examples or connections.
    - Encourage open discussion and questions about misconceptions regarding sleep.

Step 4

Activity: Sleep Smarter Game

10 minutes

  • Introduce the Sleep Smarter Game. Explain the rules clearly.
    - Divide students into small groups or play as a whole class, depending on time and class size.
    - Facilitate the game, ensuring students are actively participating and engaging with the content.
    - Debrief the game briefly, asking what they learned or what surprised them.

Step 5

Cool-down: One Big Takeaway

5 minutes

  • Ask students to reflect for a moment on the lesson.
    - Then, have each student share one main takeaway or one change they might consider making to their sleep habits.
    - End with a positive reinforcement about the importance of prioritizing sleep for their future success and well-being.
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Slide Deck

How much sleep did you get last night?

A. Less than 6 hours
B. 6-7 hours
C. 7-8 hours
D. 8+ hours

How did you feel when you woke up?

Start with a quick poll to engage students and get them thinking about their own sleep habits. Ask for a show of hands for each option.

Sleep: A Secret Weapon?

Why do we sleep? It’s more than just resting your eyes.

Sleep is a superpower for your mind and body!

Introduce the topic by emphasizing that sleep is not a waste of time, but a vital part of life, especially for teenagers who are undergoing significant physical and mental development. Use this slide to set the stage for the importance of the lesson.

Are You Sleeping Smarter?

Many of us aren't getting enough.

But what does "enough" even mean, and why does it matter so much for YOU?

Transition to the idea that many students don't get enough sleep and that it impacts them more than they realize. Ask students to consider how lack of sleep might affect their daily lives.

Physical Health: Recharge Your Body

Boosts your immune system (fewer sick days!)

Repairs and grows muscles (hello, athletes!)

Helps maintain a healthy weight

Increases energy for daily activities

Discuss physical benefits, linking them to observable aspects of teenage life like sports performance, illness, and even appearance. Encourage students to think about how sleep affects their energy levels.

Mental Well-being: Calm Your Mind

Reduces stress and anxiety

Improves mood and emotional regulation

Helps prevent feelings of depression

Enhances overall happiness

Focus on mental health, addressing common teenage struggles like stress, anxiety, and mood swings. Explain how sleep can act as a natural mood regulator.

Academic Performance: Sharpen Your Brain

Boosts concentration and focus

Improves problem-solving skills

Enhances memory and learning

Better grades, anyone?

Highlight academic benefits, directly connecting sleep to their school performance, tests, and homework. Use examples that resonate with their experiences.

Sleep Smarter, Live Better!

Getting enough quality sleep is essential for:

  • Physical Health
  • Mental Well-being
  • Academic Success

Let's test your knowledge with the 'Sleep Smarter Game'!

This slide serves as a summary and leads into the game, reinforcing the idea that good sleep is key to a better life. Encourage them to actively participate in the upcoming activity to solidify their understanding.

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Game

Sleep Smarter Game: Fact or Myth?

Instructions for the Teacher:

Divide the class into small groups (3-4 students per group) or play as a whole class with students raising hands or using a polling system. Read each statement aloud. Students/groups will decide if the statement is a Fact (True) or a Myth (False). After each statement, reveal the answer and briefly discuss the explanation.

Statements:

  1. Statement: You can "catch up" on sleep during the weekend, completely erasing the effects of sleep deprivation from the week.

    • Fact or Myth? Myth
    • Explanation: While extra sleep on weekends can help pay back some sleep debt, it doesn't fully negate the negative impacts of chronic sleep deprivation. A consistent sleep schedule is far more beneficial.

  2. Statement: Teenagers need less sleep than younger children but more than adults, typically around 8-10 hours per night.

    • Fact or Myth? Fact
    • Explanation: Due to ongoing brain development and significant physical changes, teenagers require more sleep than adults. The recommended range is indeed 8-10 hours for optimal health and cognitive function.

  3. Statement: Using electronic devices (phones, tablets, computers) right before bed helps you fall asleep faster due to the relaxing light.

    • Fact or Myth? Myth
    • Explanation: The blue light emitted by screens suppresses melatonin production, a hormone that helps regulate your sleep-wake cycle. This can make it harder to fall asleep and reduce sleep quality. It's best to avoid screens for at least an hour before bed.

  4. Statement: Napping for 20-30 minutes in the afternoon can improve alertness and performance without causing grogginess.

    • Fact or Myth? Fact
    • Explanation: Short power naps (20-30 minutes) can be highly effective in boosting energy, improving mood, and enhancing cognitive performance. Longer naps can lead to sleep inertia (grogginess).

  5. Statement: If you wake up in the middle of the night, it's best to stay in bed and try to force yourself back to sleep, even if it takes a long time.

    • Fact or Myth? Myth
    • Explanation: If you can't fall back asleep within 15-20 minutes, it's often more helpful to get out of bed, go to another room, and do something quiet and relaxing (like reading a book in dim light) until you feel sleepy again. Staying in bed and stressing about sleep can make it harder to fall asleep.

  6. Statement: A consistent sleep schedule, even on weekends, is beneficial for your body's internal clock.

    • Fact or Myth? Fact
    • Explanation: Going to bed and waking up around the same time every day, including weekends, helps regulate your circadian rhythm. This leads to more consistent and higher quality sleep.
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