Sleep, Rest & Recovery

Activity 1: Sleep Reality Check (10 min)

Purpose: Assess current sleep habits and patterns

Instructions:

1. Quick Poll (2 min): "On average, how many hours do you sleep on school nights?" Students show fingers (4-5, 6-7, 8-9, 10+). Note results on board.
2. Likely Reality: Most teenagers will be in 6-7 range, well below recommended 8-10
3. Reflection (3 min): Students answer privately:
   • Do you feel rested when you wake up?
   • Do you struggle to concentrate in class?
   • Do you feel irritable or emotional often?
   • Do you fall asleep easily when you have chance?
4. Pair Share (3 min): "What stops you from getting enough sleep?" Common answers: Homework, phone/social media, family responsibilities, anxiety, can't fall asleep, early school start
5. Acknowledge (2 min): "You're not lazy - you're sleep deprived. And there are real reasons why. Let's understand why sleep matters so much."

Activity 2: The Science of Sleep (15 min)

Teach:

Sleep Stages:

• Light Sleep (Stage 1-2): Body relaxes, easy to wake. Transition to deeper sleep
• Deep Sleep (Stage 3): Body repairs muscles, bones, tissues. Immune system strengthens. Growth hormone released (why teenagers need more - you're still growing!). Hardest to wake from
• REM Sleep: Brain highly active, vivid dreams. Memory consolidation - brain organises what you learned that day. Emotional processing. Brain "takes out the trash" (literally - clears waste proteins)
• Full Cycle: ~90 minutes, repeat 4-6 times per night. Need full cycles to feel rested

What Sleep Does:

• Brain: Consolidates memories (studying then sleeping = better retention than all-nighter!), clears toxins, processes emotions, boosts creativity and problem-solving
• Body: Repairs tissues, builds muscle, releases growth hormone, regulates hunger hormones, strengthens immune system
• Mood: Emotional regulation happens in REM sleep. Sleep-deprived people more reactive, anxious, irritable, sad

Sleep Deprivation Effects:

• Impaired concentration (like being legally drunk after 17 hours awake!)
• Slower reaction time (dangerous for driving, sports)
• Weakened immune system (get sick easier)
• Increased anxiety and depression risk
• Weight gain (hunger hormones disrupted)
• Worse academic performance
• Riskier decision-making

Quick Activity (3 min): "Think of a time you were really tired. How did it affect you?" Volunteers share - connect to science

Activity 3: Why Teenagers Struggle with Sleep (15 min)

Purpose: Validate teenage sleep challenges as biological, not behavioural

Teach:

Circadian Rhythm Shift:

• Around puberty, biological clock shifts 1-2 hours later
• Melatonin (sleep hormone) releases later at night
• Natural wake time shifts later too
• Result: Teenagers naturally want to sleep 11pm-9am
• But school starts at 8:30-9am = chronic sleep debt

Modern Challenges:

• Blue light: Phones/screens emit blue light that blocks melatonin production. Brain thinks it's daytime
• Stimulation: Social media, games, shows keep brain alert and activated
• FOMO: Fear of missing out keeps teens online late
• Academic pressure: Homework load extends into night
• Mental health: Anxiety/depression disrupt sleep (and poor sleep worsens mental health - vicious cycle)

Discussion (7 min):

"Knowing you're biologically wired to stay up late, AND school starts early, AND you need MORE sleep than adults... what could help?"

Brainstorm solutions - individual level (since we can't change school start times):

• Power naps (20-30 min max to avoid grogginess)
• Weekend catch-up (can help but doesn't fully fix weekday debt)
• Strategic sleep timing
• Communicate with teachers if drowning in homework
• Say no to some commitments to protect sleep

Activity 4: Sleep Hygiene Strategies (15 min)

Purpose: Learn practical evidence-based strategies to improve sleep

Teach Sleep Hygiene Practices:

1. Consistent Schedule: Same bedtime/wake time (even weekends if possible). Trains body clock
2. Screen Curfew: No screens 30-60 min before bed. Use night mode/blue light filters if must use phone
3. Dark, Cool, Quiet Room: Darkness triggers melatonin. Cool temp (16-19°C ideal). Earplugs/eye mask if needed
4. No Caffeine After 2pm: Caffeine lasts 6+ hours. Includes coffee, energy drinks, some teas, chocolate
5. Wind-Down Routine: Same calming activities signal bedtime (reading, stretching, shower, music, breathing)
6. Use Bed Only for Sleep: Not homework/phone time. Trains brain: bed = sleep
7. If Can't Sleep: After 20 min, get up and do something calming. Return when sleepy. Don't stress about not sleeping - that makes it worse!
8. Morning Light: Get sunlight in morning - helps regulate circadian rhythm
9. Exercise: Regular exercise improves sleep (but not right before bed)
10. Limit Naps: If needed, keep under 30 min and before 3pm

Activity - Create Sleep Hygiene Checklist (7 min):

Students create personal checklist on handout:

• Which of these do I already do? ✅
• Which could I realistically start? 🔄
• Which are impossible for me right now? ❌ (noisy house, family schedule, etc.)

Focus on 2-3 changes to try this week

Activity 5: Personal Sleep Improvement Plan (5 min)

Instructions:

1. Goal Setting (3 min): Write specific plan:
   • Target bedtime this week: _____
   • Target wake time: _____
   • Hours of sleep this gives me: _____
   • Top 3 sleep hygiene practices I'll try:
     1. _____
     2. _____
     3. _____
   • Biggest barrier to this plan: _____
   • How I'll overcome it: _____
2. Commitment (1 min): Sign and date your plan - commitment to yourself
3. Exit Ticket (1 min): "One thing I'll do differently tonight for better sleep is..."