Snooze Control

Robin W. Allen

Tier 3

Lesson Plan

Snooze Control

Students will be able to identify common causes of insomnia and develop personalized strategies to improve their sleep habits.

Understanding insomnia and its solutions is vital for a student's mental, physical, and academic well-being. Good sleep improves focus, mood, and overall health.

Audience

10th Grade Individual Student

Time

30 minutes

Approach

Interactive discussion, guided reflection, and practical strategy development.

Materials

Smartboard or computer with projector, Snooze Control Slide Deck, Teacher Script: Snooze Control, Sleep Detective Worksheet, and My Sleep Journal

Prep

Review Materials

10 minutes

Review the Snooze Control Lesson Plan and all linked materials.
- Ensure the projector/smartboard is ready for the Snooze Control Slide Deck.
- Print copies of the Sleep Detective Worksheet and My Sleep Journal.

Step 1

Introduction & Hook

5 minutes

Begin by asking the student about their general understanding of sleep and its importance using the Teacher Script: Snooze Control.
- Introduce the concept of insomnia and its prevalence, setting the stage with the first few slides of the Snooze Control Slide Deck.

Step 2

Understanding Insomnia

10 minutes

Use the Snooze Control Slide Deck and Teacher Script: Snooze Control to explain what insomnia is, its common causes (stress, screen time, irregular schedule), and its effects on daily life.
- Facilitate a brief discussion to gauge the student's personal connection or understanding of these causes.

Step 3

Becoming a Sleep Detective

10 minutes

Introduce the Sleep Detective Worksheet and guide the student through identifying potential causes of their own sleep issues.
- Discuss potential solutions and personalized strategies based on their responses. Focus on actionable steps they can take.
- Encourage the student to start filling out the My Sleep Journal to track their sleep patterns and habits.

Step 4

Wrap-up & Next Steps

5 minutes

Summarize the key takeaways about insomnia and personalized sleep strategies.
- Encourage the student to consistently use their My Sleep Journal for the next week and reflect on any changes they implement.
- Briefly discuss when and how to follow up.

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Slide Deck

Welcome to Snooze Control!

Let's unlock the power of a good night's sleep!

What comes to mind when you think about sleep?
Why do you think sleep is important for you?

Welcome the student and set a comfortable, private tone. Ask them about their initial thoughts on sleep and why it's important.

What is Insomnia?

It's more than just being tired!

Difficulty falling asleep
Difficulty staying asleep
Waking up too early and not being able to get back to sleep
Feeling tired even after sleep

This happens regularly, not just once in a while.

Transition to defining insomnia. Emphasize that it's more than just one bad night; it's a persistent problem. Ask if they've ever felt this way.

Why Can't I Sleep?

Common culprits behind insomnia:

Stress & Anxiety: School, friends, future plans
Screen Time: Phones, tablets, computers before bed
Irregular Schedule: Different sleep times on weekdays vs. weekends
Diet: Caffeine, sugary snacks late in the day
Environment: Noisy room, too much light, uncomfortable bed

Discuss common causes. Relate these to a high schooler's life (e.g., school stress, phone use before bed). Ask if any of these resonate with them.

The Impact of Poor Sleep

When you don't get enough shut-eye, it affects everything!

Focus & Learning: Harder to concentrate in class
Mood: Feeling irritable, anxious, or sad
Energy: Feeling tired and sluggish all day
Health: Weakened immune system, more prone to sickness
Performance: Impacts sports, hobbies, and daily tasks

Explain the consequences. Connect poor sleep to things they care about: grades, mood, sports performance.

Become a Sleep Detective!

Time to investigate your own sleep habits!

We'll look at your routine, environment, and daily choices.
Identify clues that might be disrupting your sleep.
Find personalized solutions to help you snooze better!

Introduce the idea of being a 'Sleep Detective' to solve their own sleep mystery. Explain that they'll work together on a worksheet.

Your Sleep Toolkit

Small changes can lead to big improvements!

Consistent Sleep Schedule: Even on weekends!
Relaxing Bedtime Routine: Reading, warm bath, quiet time
Optimize Your Bedroom: Dark, quiet, cool
Limit Screens: At least an hour before bed
Mindful Eating: Avoid heavy meals, caffeine, and sugar close to bedtime
Exercise: Regular physical activity (but not too close to bedtime)

Transition to practical tips. Emphasize creating a routine and making small changes. Introduce the Sleep Journal.

Sweet Dreams Ahead!

Remember, good sleep is a superpower!

It boosts your brain, mood, and body.
Keep tracking your sleep with your My Sleep Journal.
You've got this!

Final slide to reinforce the benefits and encourage ongoing tracking. Offer a supportive closing statement.

Script

Teacher Script: Snooze Control

Introduction & Hook (5 minutes)

"Hello! Thanks for coming in today. We're going to talk about something super important that affects almost everyone, especially during high school: sleep! I've called this session 'Snooze Control' because we're going to explore how to take control of our sleep habits.

To start, I'm curious, what comes to mind when you think about sleep? And why do you think sleep is important for you personally?"

"Those are great thoughts. Many people often just think of sleep as something we have to do, but it's really about recharging our bodies and minds, making us ready for everything life throws at us."

(Transition to Slide 2: What is Insomnia?)

Understanding Insomnia (10 minutes)

"So, what happens when that 'recharge' doesn't go so well? That's where insomnia comes in. It's more than just a single night of bad sleep. As you can see on the slide, insomnia is when you regularly have trouble falling asleep, staying asleep, or waking up too early and can't get back to sleep. And even when you do sleep, you still feel tired.

Has that ever happened to you, or have you heard of friends struggling with something like this?"

"It's a common issue, and it can be really frustrating. Let's look at some of the reasons why someone might struggle with sleep."

(Transition to Slide 3: Why Can't I Sleep?)

"High school life is busy, right? There are so many things that can mess with our sleep. Things like stress from schoolwork or friends, spending too much time on our phones or computers before bed, having different sleep times on weekdays and weekends, or even what we eat and drink can all play a role. Even our bedroom environment – if it's too noisy, bright, or uncomfortable – can make a difference.

Do any of these sound familiar to you, or make you think about anything in your own routine?"

"It's easy to overlook these things, but they can have a big impact. And when we don't get enough good sleep, it really affects our lives."

(Transition to Slide 4: The Impact of Poor Sleep)

"As the slide shows, not getting enough sleep can make it harder to focus in class, affect your mood making you irritable or anxious, drain your energy, and even make you sick more often. It can impact everything from your grades to your performance in sports or hobbies. It's like trying to run a marathon on an empty tank."

Becoming a Sleep Detective (10 minutes)

"But here's the good news: we can do something about it! Today, you're going to be a 'Sleep Detective.' We're going to investigate your own sleep habits and find clues that might be disrupting your sleep, and then come up with personalized solutions. It's all about taking control."

(Transition to Slide 5: Become a Sleep Detective!)

"I have a Sleep Detective Worksheet for you. We'll go through it together. It asks about your typical night, what your room is like, and some of your daily habits. As you fill it out, think about what might be helping or hurting your sleep.

[Pause for student to complete parts of the worksheet, offering guidance and discussing responses.]

Based on what we've discussed and your worksheet, what are one or two small changes you think you could try this week to improve your sleep?"

"Those are great ideas! Remember, small steps can lead to big improvements. To help you keep track of your progress, I also have a My Sleep Journal for you. It's a simple way to record your sleep patterns and how you feel, which can be really helpful in seeing what works best for you."

(Transition to Slide 6: Your Sleep Toolkit)

Wrap-up & Next Steps (5 minutes)

"So, to recap, understanding insomnia and making a few mindful changes to your routine can really make a difference. Things like trying to go to bed and wake up at consistent times, creating a relaxing routine before bed, making your room dark and quiet, and cutting back on screen time or heavy meals before sleep can all contribute to better rest."

(Transition to Slide 7: Sweet Dreams Ahead!)

"Remember, good sleep is a superpower that boosts your brain, your mood, and your body. I encourage you to use your My Sleep Journal consistently over the next week and see what changes you notice. We can follow up next time to talk about your discoveries. You've got this! Do you have any final questions for me today?"

Worksheet

Sleep Detective Worksheet

Name: _________________________ Date: _____________

Part 1: Your Current Sleep Habits

Let's investigate your typical week! Answer the questions below as honestly as possible.

What time do you usually go to bed on a school night?
What time do you usually wake up on a school night?
How many hours of sleep do you think you get on a school night?
What time do you usually go to bed on a weekend night?
What time do you usually wake up on a weekend morning?
Do you feel refreshed when you wake up in the morning? (Circle one)
Always / Sometimes / Rarely / Never

Part 2: Your Bedtime Routine & Environment

Think about the hour before you go to bed and your sleeping space.

What activities do you usually do in the hour before bed? (e.g., watch TV, scroll on phone, read, homework, talk to family/friends)
How often do you use electronic devices (phone, tablet, computer, TV) in bed or right before bed?
Every night / Most nights / Sometimes / Rarely / Never
Describe your bedroom. Is it dark, quiet, and cool? Or is it bright, noisy, or too warm/cold?
Do you have any distractions in your bedroom that make it hard to sleep (e.g., bright lights, loud noises, pets, uncomfortable bed)?

Part 3: Daily Habits & Challenges

Let's look at what else might be affecting your sleep during the day.

Do you drink caffeine (coffee, energy drinks, soda) in the afternoon or evening?
Every day / Most days / Sometimes / Rarely / Never
Do you eat heavy meals or sugary snacks close to bedtime?
Every night / Most nights / Sometimes / Rarely / Never
How often do you exercise? Is it usually close to your bedtime?
What are the biggest stressors in your life right now? How do these affect your mind when you're trying to sleep?

Part 4: Your Sleep Solutions (Let's brainstorm!)

Based on your answers above, what are 1-3 small changes you could try to make this week to improve your sleep?

Change Idea 1:

Why do you think this might help?
Change Idea 2:

Why do you think this might help?
Change Idea 3 (Optional):

Why do you think this might help?

Journal

My Sleep Journal

Name: _________________________ Week Of: _____________

Use this journal for one week to track your sleep and notice any patterns or changes. Be honest with yourself!