Sleep Stages Infographic

Get to know the four key stages of sleep that repeat in 90–minute cycles throughout the night. Aim for 4–6 cycles each night to feel rested!

Stage 1: Light Sleep (NREM 1)

• Duration: About 5–10 minutes
• Brain waves slow down (theta waves)
• Muscles start to relax and you drift off
• Easy to be awakened—this is the transition from awake to asleep

Stage 2: Deeper Sleep (NREM 2)

• Duration: About 20 minutes per cycle
• Body temperature drops and heart rate slows
• Brain produces bursts of rapid activity called “sleep spindles”
• Prepares your body for deep, restorative sleep

Stage 3: Deep Sleep (NREM 3)

• Duration: 20–40 minutes in early cycles, less later
• Also called “slow-wave sleep” (delta waves dominate)
• Body repairs muscles and tissues, boosts immune function
• Hardest stage to wake up from—feeling groggy if roused

REM Sleep (Rapid Eye Movement)

• Duration: 10–30 minutes per cycle, increasing toward morning
• Brain becomes active—dreaming and memory consolidation
• Eyes move rapidly under closed lids, breathing and heart rate speed up
• Supports learning, creativity, and emotional health

Cycle Reminder: One full sleep cycle (all four stages) takes about 90 minutes. Most people go through 4–6 cycles per night. Getting 8–10 hours of sleep helps you complete enough cycles to feel your best.

Tip: A consistent bedtime, dark room, and limited screens help your brain move smoothly through these stages.

Sleep Diary Template

Student Name: _______________________________________



Date: ___________________________

1. Sleep Log

1. What time did you go to bed last night?
   Answer: ___________________________
   
   
   
2. What time did you wake up this morning?
   Answer: ___________________________
   
   
   
3. How many total hours of sleep did you get?
   Answer: ___________________________
   
   
   
4. Rate your sleep quality (1 = poor, 5 = excellent). Circle one: 1 2 3 4 5
   
   
   
5. Did you have any dreams? Describe them briefly:
   
   
   
   
   
   
   
   
   
   
   
   

2. Morning Reflection

1. How did you feel when you woke up? (e.g., rested, groggy, energetic)
   
   
   
   
   
   
   
   
   
   
   
   
2. What do you think helped or hurt your sleep last night?
   
   
   
   
   
   
   
   
   
   
   
   
3. What is one thing you can do tonight to improve your sleep?
   
   
   
   
   
   
   
   
   
   
   
   

Use this diary each morning to track your sleep patterns and discover habits that help you feel your best!

Reflection Prompts Handout

Use your entries from the Sleep Diary Template to guide your reflections and set a goal for healthier sleep habits.

1. What patterns do you notice in your sleep diary?

(e.g., similar bedtimes, consistent wake times, changes in sleep quality)

2. On which day did you sleep the best? What habits or factors contributed to that good sleep?

3. On which day did you sleep the worst? What may have caused your poorer sleep?

4. How did your use of screens, caffeine, or your bedtime routine affect your sleep? Provide specific examples.

5. Identify two habits that helped your sleep and two habits that hurt your sleep.

Habit that helped:

1. ________________________________________
   
   
2. ________________________________________
   
   

Habit that hurt:

1. ________________________________________
   
   
2. ________________________________________
   
   

6. Set one specific sleep goal for the next week.

(e.g., “I will turn off all screens 30 minutes before bedtime.”)

7. Write three steps you will take to reach your sleep goal.

1. ________________________________________
   
   
2. ________________________________________
   
   
3. ________________________________________
   
   

Use this handout to track your progress. After a week, revisit your responses and adjust your plan as needed to keep improving your sleep!

Teaching Script: Sleep: Your Secret Superpower

Materials Needed

• Short Sleep Benefits Video
• Sleep Science Slide Deck
• Sleep Stages Infographic
• Sleep Diary Template
• Reflection Prompts Handout

1. Introduction and Engagement (5 minutes)

Teacher: “Good morning, everyone! Today, we’re talking about something we all do every day—sleep! But sleep isn’t just rest; it’s like a secret superpower that helps our brain and body. To kick things off, we’re going to watch a short video that shows why sleep is so amazing.”

[Play the Short Sleep Benefits Video (#short-sleep-benefits-video).]

Teacher (after video): “Alright, so what surprised you most in that video?”
Follow-up: “Can you tell us a bit more about why that fact stood out to you?”
“Who can share an example of when you felt really good after a night of great sleep?”

2. Exploration of Sleep Science (10 minutes)

Teacher: “Now let’s dive deeper into how sleep works. First, let’s look at our slide deck.”

[Advance to Slide 1: Sleep Science: Unlocking the Power of Rest (#sleep-science-slide-deck)]
Teacher: “This slide shows our focus: exploring why sleep matters, how it works, and how we can improve our habits. What comes to mind when you hear ‘sleep superpower’?”

[Advance to Slide 2: Why Sleep Matters for You]
Teacher (reading bullets):
• “Sleep boosts mood and energy. Think about a time you felt grumpy or tired—how might sleep help?”
• “Sleep improves focus and learning. Has anyone ever fallen asleep in class or felt too tired to concentrate?”
• “Sleep supports growth and repair—this is super important for your body.”
• “Sleep strengthens your immune system. Who here has ever gotten sick after a bad night’s sleep?”

[Advance to Slide 3: The Stages of Sleep]
Teacher: “Sleep moves through four stages. Check out our Sleep Stages Infographic for details. Stage 1 is light sleep… ” (Briefly describe each stage.)
Follow-up: “Which stage do you think helps you recover the most after a busy day? Why?”

[Advance to Slide 4: Your Internal Clock: The Circadian Rhythm]
Teacher: “Our body has a 24-hour clock called the circadian rhythm. Light and darkness tell our brain when to sleep and wake. That’s why getting morning sunlight is helpful—any ideas why?”
Follow-up: “What might happen if you use screens in the dark right before bed?”

[Advance to Slide 5: Consequences of Poor Sleep]
Teacher (reading bullets):
• “Difficulty concentrating… mood swings… slower reactions… weaker immune response.”
Follow-up: “Has anyone experienced these effects? How did it feel?”

[Advance to Slide 6: Healthy Sleep Habits]
Teacher (reading bullets):
• “Keep a consistent bedtime and wake time… limit screens 30 minutes before bed… avoid caffeine after lunch… make your room dark, cool, and quiet… relax with a book or calm music.”
Question: “Which of these habits sounds most doable for you? Why?”

[Advance to Slide 7: Next Steps]
Teacher: “Great thoughts! Next, we’ll use the Sleep Diary Template to track your own sleep and later reflect with the Reflection Prompts Handout. Let’s get started!”

3. Sleep Diary Activity (10 minutes)

Teacher: “I’m handing out the Sleep Diary Template. On the first part, write down last night’s bedtime, wake time, total hours you slept, your sleep quality, and any dreams you remember. I’ll give you 3 minutes to fill in your details quietly.”

[Students fill in their Sleep Diary for 3 minutes]

Teacher: “Okay, now turn to a partner. Share what you wrote: did anything surprise you about your sleep times or quality? You have 4 minutes to chat.”

[Students discuss in pairs]

Teacher (after 4 minutes): “Let’s hear from a few pairs. What pattern did you notice? What’s one thing you learned about your own sleep?”

4. Reflection and Action Planning (5 minutes)

Teacher: “Now I’m handing out the Reflection Prompts Handout. Use your diary notes to answer the prompts. Start with the pattern question and then set at least one specific sleep goal for this week. For example, you might write, ‘I will turn off screens 30 minutes before bedtime.’ Then list three steps to make that happen. You have 4 minutes.”

[Students write responses]

Teacher (final minute): “Who would like to share their sleep goal?”
(Invite 1–2 students to share.)
“Excellent! Keep your handout and diary. Over the next week, track your sleep and see how you feel. We’ll revisit your reflections soon.”

Teacher: “Great work today—now you know how to unleash the secret superpower of sleep!”

End of Lesson.

Project instructions for “Sleep Health Campaign” have been fully detailed with step-by-step phases, deliverables, check-ins, roles, and assessment criteria.

Let me know if you’d like to add any extra supports (example rubrics, checklists, sample surveys) or adjust timelines and group sizes!