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Teen Sleep Debt

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Hannah Zuberman

Tier 2
For Schools

Lesson Plan

Understanding Your Sleep Bank Account

Students will define sleep debt, identify its negative impacts on their physical and mental health and academic performance, and strategize personal approaches to reduce their sleep debt.

Getting enough quality sleep is vital for overall health, academic achievement, and emotional well-being. Understanding sleep debt empowers students to take control of their sleep habits and improve their daily lives.

Audience

9th Grade

Time

35 minutes

Approach

Interactive discussion and practical self-assessment.

Materials

Whiteboard or projector, Markers or pens, The Cost of Lost Sleep Slide Deck, and Am I Sleep Deprived? Quiz

Prep

Teacher Preparation

15 minutes

  • Review the Understanding Your Sleep Bank Account Lesson Plan and all linked materials.
    - Prepare whiteboard or projector for the The Cost of Lost Sleep Slide Deck.
    - Print or prepare digital copies of the Am I Sleep Deprived? Quiz for each student.
    - Consider any personal anecdotes or relevant current events related to sleep to share with students.

Step 1

Warm-Up: Sleep Check-In

5 minutes

  • Begin by asking students: "How many of you feel like you get enough sleep most nights?" (Show of hands or quick poll).
    - Ask a few volunteers to share briefly why they feel they do or don't get enough sleep.
    - Transition by saying: "Today, we're going to talk about something called 'sleep debt' and how it affects us, even if we don't realize it."

Step 2

Introduction to Sleep Debt

10 minutes

  • Project the The Cost of Lost Sleep Slide Deck (Slide 1-3).
    - Explain the concept of sleep debt: the accumulated difference between the amount of sleep you need and the amount you actually get.
    - Use the analogy of a "sleep bank account" – you need to make deposits (sleep) to avoid going into debt.
    - Discuss common reasons why teens accumulate sleep debt (school, homework, social life, technology).

Step 3

The Costs of Sleep Debt

8 minutes

  • Continue with the The Cost of Lost Sleep Slide Deck (Slide 4-5).
    - Lead a brief discussion on the short-term and long-term effects of sleep debt (e.g., difficulty concentrating, irritability, weakened immune system, increased stress, impact on academic performance and mood).
    - Ask students: "Have you ever felt these effects? How did it impact your day or your schoolwork?"

Step 4

Am I Sleep Deprived? Quiz & Strategies

7 minutes

  • Distribute the Am I Sleep Deprived? Quiz.
    - Instruct students to complete the quiz individually and honestly to assess their own potential sleep debt.
    - After completion, transition to discussing strategies to
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Slide Deck

The Cost of Lost Sleep: Understanding Your Sleep Debt

Are you paying attention to your sleep bank account?

Introduce the lesson, hook students with the "sleep bank account" analogy. Ask students how they feel about their current sleep.

What is Sleep Debt?

  • The difference between the sleep you NEED and the sleep you GET.
  • It adds up over time, like a loan you owe yourself.
  • Teens typically need 8-10 hours of sleep per night.

Explain clearly, use the "bank account" metaphor. Emphasize the 8-10 hours for teens.

Why Do Teens Go Into Sleep Debt?

  • Homework & Studying
  • Socializing & Activities
  • Technology (screens, late-night scrolling)
  • Early School Start Times
  • Irregular Sleep Schedules

Facilitate a brief discussion; ask students which of these resonate most with them.

The Immediate Costs: Short-Term Effects

  • Feeling Tired & Sluggish: Low energy throughout the day.
  • Difficulty Concentrating: Hard to focus in class or on tasks.
  • Irritability & Mood Swings: Easily frustrated or sad.
  • Trouble Making Decisions: Poor judgment.
  • Increased Cravings: Especially for unhealthy foods.

Connect these to students' daily experiences. Ask for examples if appropriate.

The Long-Term Costs: Cumulative Effects

  • Weakened Immune System: Getting sick more often.
  • Increased Stress & Anxiety: Harder to cope with challenges.
  • Impact on Mental Health: Higher risk of depression.
  • Academic Performance: Lower grades, less engagement.
  • Physical Health Risks: Long-term health issues.

Highlight the serious, cumulative nature. Emphasize that sleep isn't just about feeling good, but about long-term health and success.

How to 'Pay Back' Your Sleep Debt

  • Add an extra 30-60 minutes of sleep: Gradually, over several nights.
  • Maintain a consistent sleep schedule: Even on weekends!
  • Create a relaxing bedtime routine: Wind down before bed.
  • Make your bedroom sleep-friendly: Dark, quiet, cool.

Discuss each point. Stress gradual repayment and consistency.

Questions & Reflections

What's one small change you can make this week to improve your sleep?

Open the floor for questions. Encourage students to think about actionable steps.

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Quiz

Am I Sleep Deprived?

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