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Sweet Dreams?

Lesson Plan

Sweet Dreams Lesson Plan

Empower parents with evidence-based sleep hygiene strategies and hands-on activities to establish consistent, healthy sleep routines for their families.

Quality sleep is vital for children’s health, behavior, and family well-being. Teaching parents actionable tips helps reduce behavioral issues, improve mood, and support overall family functioning.

Audience

Parents

Time

90 minutes

Approach

Interactive presentation, group discussion, and practical planning.

Materials

Prep

Preparation

30 minutes

Step 1

Welcome and Introductions

15 minutes

  • Greet participants and outline session goals
  • Brief icebreaker: Parents share current sleep challenges in 1–2 sentences
  • Review agenda and expected outcomes using the first slides of Sleep Hygiene Presentation Slides

Step 2

Sleep Hygiene Fundamentals

20 minutes

  • Present key factors affecting sleep (light exposure, routines, environment)
  • Introduce evidence-based tips: consistent bedtime, screen curfew, calming rituals
  • Reference data and recommendations on slides
  • Distribute Sleep Hygiene Tips Infographic for visual reinforcement

Step 3

Routine Mapping Activity

20 minutes

  • Hand out Sleep Routine Mapping Worksheet
  • Parents individually map their child’s typical evening and morning routines
  • Prompt reflection: Identify gaps or distractions
  • Circulate and offer guidance as needed

Step 4

Group Discussion: Challenges & Solutions

15 minutes

  • Facilitate small-group shares of mapped routines
  • Encourage parents to discuss barriers (e.g., homework schedules, screen time)
  • Brainstorm practical solutions and record ideas on flip chart or whiteboard

Step 5

Action Planning & Goal Setting

15 minutes

Step 6

Closing & Next Steps

5 minutes

  • Summarize key takeaways and review selected goals
  • Q&A: Address final questions and resource requests
  • Share digital access link or email follow-up with materials
  • Thank participants and encourage ongoing use of sleep logs
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Slide Deck

Sweet Dreams? Promoting Healthy Sleep Hygiene

A 90-minute workshop for parents

Facilitator: [Name] | Date: [MM/DD/YYYY]

Welcome participants to the workshop. Introduce yourself and review the session objectives: why sleep matters and how to build healthy routines. Invite a quick icebreaker: ask each parent to share one sleep challenge.

Agenda

  • Welcome & Introductions (15 min)
  • Sleep Hygiene Fundamentals (20 min)
  • Routine Mapping Activity (20 min)
  • Group Discussion & Solutions (15 min)
  • Action Planning & Goal Setting (15 min)
  • Closing & Next Steps (5 min)

Walk through each agenda item briefly, noting time allocations and interactive components. Emphasize that we’ll be discussing fundamentals, mapping routines, and setting actionable goals.

Why Sleep Matters

  • Supports children’s physical health & development
  • Regulates mood & behavior
  • Enhances attention, memory & learning
  • Strengthens family well-being

Share key research on how sleep supports growth, mood regulation, attention, and overall family harmony. Cite national guidelines for children’s sleep needs (9–11 hours).

Key Factors Affecting Sleep

  • Consistent bedtimes & wake-up times
  • Light exposure & evening screen use
  • Sleep environment: light, noise & temperature
  • Calming, predictable bedtime routines

Explain each factor with real-life examples (e.g., evening screen time delays melatonin). Encourage questions about how these factors show up at home.

Evidence-Based Tips

  • Establish a predictable bedtime routine
  • Limit screens ≥30 min before sleep
  • Dim lights & use white-noise machines
  • Incorporate relaxing activities (reading, bath)
  • Track sleep patterns & adjust timing

Discuss each tip in depth. Offer practical suggestions: chart a family calendar, set device curfews, introduce a bedtime ritual jar, etc.

Activity: Routine Mapping

Use the Sleep Routine Mapping Worksheet to:

  1. Map your child’s typical evening & morning steps
  2. Identify gaps, distractions & “off-schedule” moments
  3. Note opportunities for earlier wind-down

Distribute the Sleep Routine Mapping Worksheet. Guide parents through steps: mapping evening → morning, marking distractions, noting timing gaps.

Resources & Next Steps

  • Family Sleep Hygiene Checklist
  • Weekly Sleep Log Template
  • Sleep Hygiene Tips Infographic

• Choose 3–5 changes to implement this week
• Set reminders & accountability partner

Briefly highlight the supporting materials. Encourage parents to select 3–5 goals and use the Weekly Sleep Log to track progress. Suggest buddy check-ins.

Questions & Contact

• What questions do you have?
• Facilitator: [Email Address]
• Access all materials online: [Link]

Open the floor for questions. Provide your email or a link to a shared folder with all materials. Thank participants for their engagement and encourage follow-up.

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Worksheet

Sleep Routine Mapping Worksheet

Use this worksheet to map your child’s typical evening and morning routines. Identifying times, activities, and potential distractions will help you spot opportunities for improvement.

Part 1: Evening Routine Mapping

TimeActivityWho’s Involved?Distractions/Delays?
5:00 PM

Reflection on Evening Routine

  1. What patterns or habits do you notice in your child’s evening?






  2. Where do the biggest delays or distractions occur?






  3. How might the environment (light, noise, devices) be affecting the routine?






Part 2: Morning Routine Mapping

TimeActivityWho’s Involved?Distractions/Delays?
6:30 AM

Reflection on Morning Routine

  1. What challenges do you observe in the morning start-up?






  2. Which steps could be streamlined or moved earlier?






Part 3: Identifying Opportunities & Action Steps

Based on your mapping and reflections, choose two areas to adjust. For each, describe a specific change and how you’ll implement it this week.

  1. Area to adjust: ____________________________
    Action step: _______________________________






  2. Area to adjust: ____________________________
    Action step: _______________________________






Use these insights during our Action Planning & Goal Setting session with the Family Sleep Hygiene Checklist and track progress in the Weekly Sleep Log Template. Good luck and sweet dreams!

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Worksheet

Family Sleep Hygiene Checklist

Use this checklist to select evidence-based habits to practice with your family this week. Check each item you commit to implementing.

Bedroom Environment

  • Keep bedroom dark (e.g., blackout curtains or eye mask)
  • Maintain a comfortable temperature (65–70°F)
  • Reduce noise (e.g., white-noise machine or earplugs)
  • Reserve bed for sleep only (no TV, devices, or play)

Routine & Schedule

  • Set consistent bedtime and wake-up time (including weekends)
  • Enforce a screen-free period at least 30 minutes before bed
  • Establish a calming pre-bed ritual (reading, warm bath)
  • Prepare for the next day before going to bed (clothes, backpacks)

Diet & Lifestyle

  • Avoid sugary or caffeinated drinks after 4 PM
  • Encourage daily physical activity (outdoor play or exercise)
  • Limit heavy meals within two hours of bedtime

Mind & Relaxation

  • Practice deep-breathing or mindfulness exercises before bed
  • Use a sleep journal to note patterns: Weekly Sleep Log Template
  • Discuss worries earlier in the evening (journaling or family chat)

Goal Selection

Choose 3–5 habits from above to focus on this week. For each, write a specific plan below:

  1. Habit: ____________________________
    Plan: ____________________________



  2. Habit: ____________________________
    Plan: ____________________________



  3. Habit: ____________________________
    Plan: ____________________________



  4. Habit: ____________________________
    Plan: ____________________________



  5. Habit: ____________________________
    Plan: ____________________________



Use insights from the Sleep Routine Mapping Worksheet and track your progress in the Weekly Sleep Log Template. Good luck and sweet dreams!

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Worksheet

Weekly Sleep Log Template

Use this log to record your child’s sleep patterns each day and reflect on what’s working well. Fill in each row for the coming week.

Daily Sleep Log

DayBedtimeWake-Up TimeTotal Sleep (hrs)Quality (1 = Poor – 5 = Excellent)Notes (e.g., distractions, mood)
Monday________________________



Tuesday________________________



Wednesday________________________



Thursday________________________



Friday________________________



Saturday________________________



Sunday________________________



Weekly Reflection

  1. What was your biggest success in establishing a healthy sleep routine this week?






  2. Which habit or part of the routine still needs the most improvement?






  3. What specific change will you make next week to improve your child’s sleep?






  4. How will you track or measure whether this change made a difference?






Use insights from the Family Sleep Hygiene Checklist and your Sleep Routine Mapping Worksheet to guide next steps. Good luck and sweet dreams!

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Reading

Sleep Hygiene Tips Infographic

Use these five evidence-based tips to help your children—and your whole family—get more restful, consistent sleep.

IconTip & Why It Works
⏰ Consistent Sleep Schedule
Set the same bedtime & wake-up time every day (even weekends).
› Regulates the body’s internal clock for easier falling asleep and waking.
📵 Screen Curfew
Turn off TVs, tablets & phones at least 30 minutes before bed.
› Reduces blue light exposure and mental stimulation to help melatonin kick in.
📖🛁 Relaxing Bedtime Ritual
Choose calming activities—reading, warm bath, or deep-breathing exercises.
› Signals the brain it’s time to wind down, easing the transition to sleep.
🌙 Optimized Sleep Environment
Keep the bedroom dark, cool (65–70°F), and quiet; use blackout curtains or white-noise.
› Creates ideal conditions for uninterrupted, restful sleep.
📝 Monitor & Adjust
Track bedtime, wake time, total sleep & quality using a sleep log.
› Helps you identify patterns, distractions, and opportunities for improvement.

Implement one tip at a time, then add more as you see success. Sweet dreams!

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