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What Is Sleep Hygiene?

Lesson Plan

Introduction to Sleep Hygiene

Students will learn the basics of sleep hygiene, including creating a sleep routine and optimizing their sleep environment, empowering them to improve their health and daily performance.

Understanding sleep hygiene helps students appreciate the impact of sleep on physical health, mood, and school performance, promoting lifelong healthy habits.

Audience

7th Grade Class

Time

25 minutes

Approach

Interactive lecture, activity, and discussion.

Materials

Introduction to Sleep Hygiene, Building a Sleep Routine, and Sleep Hygiene Checklist

Prep

Preparation Steps

5 minutes

Step 1

Engaging Introduction

5 minutes

  • Begin with a brief overview of what sleep hygiene is and why it matters.
  • Ask students to share their bedtime routines to connect with personal experience.

Step 2

Interactive Activity

15 minutes

  • Use the Building a Sleep Routine materials to show steps for creating an effective sleep schedule.
  • Have students fill out the Sleep Hygiene Checklist in pairs or small groups.
  • Walk around to assist and answer questions as they work through the checklist.

Step 3

Summary and Discussion

5 minutes

  • Facilitate a wrap-up discussion asking students what new insights they gained about sleep hygiene.
  • Summarize the key points: regular sleep schedule, conducive sleep environment, and the positive impacts of good sleep routines.
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Slide Deck

Building a Sleep Routine

Welcome! Today you’ll learn how to create a sleep routine that helps you feel great every day.

Introduce the topic of building a sleep routine. Emphasize why having a consistent bedtime and a relaxing ritual can improve the quality of sleep and overall health.

Step 1: Set a Consistent Bedtime

Choose a bedtime that allows for enough sleep. Stick to it every night—even on weekends!

Discuss the tips for setting a consistent bedtime and establishing a pre-sleep ritual. Encourage students to think about what activities help them relax.

Step 2: Create a Pre-Sleep Ritual

Wind down with activities like reading, listening to calm music, or stretching. Keep the environment dark and quiet for best results.

Explain the importance of a relaxing pre-sleep ritual and a conducive sleep environment. Ask students for examples of what works for them.

Putting It All Together

A consistent sleep schedule + relaxing pre-sleep rituals = better sleep and a better day! What steps will you start with tonight?

Summarize the key points of building a sleep routine. Reinforce the benefits of regular sleep habits and a proper sleep environment.

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Worksheet

Sleep Hygiene Checklist

This worksheet is designed to help you analyze your current sleep habits and think about ways to improve your sleep hygiene. Answer the questions below and reflect on your current routines and sleep environment.

Part 1: Current Sleep Habits

  1. What time do you usually go to bed on school nights?





  2. What time do you usually wake up on school days?





  3. How many hours of sleep do you usually get each night?





Part 2: Sleep Environment

  1. Describe your bedroom environment. Is it dark, quiet, and cool?





  2. List any changes that could make your sleep environment more comfortable (e.g., dim lights, quiet, remove electronic devices):





Part 3: Bedtime Routine

  1. What activities do you do before going to sleep (e.g., reading, listening to music, stretching)?





  2. How do these activities help you relax and prepare for sleep?





Part 4: Personal Sleep Goals

  1. Identify one or two changes you would like to make to your sleep routine to get better sleep. Describe them below:





  2. How do you think these changes will improve your day-to-day energy and overall well-being?





Take your time to think through these questions and write detailed answers. Your reflections will help you set personal goals for better sleep hygiene.

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