Bedtime Basics
This daily routine includes the times you go to bed and wake up.
A sleep schedule.
This device can disturb sleep with buzzing, ringing, and notifications.
A phone or another device with notifications.
Found in many energy drinks and sodas, this stimulant can interfere with sleep.
Caffeine.
Taylor scrolls through videos until bedtime. Name one helpful change.
Put screens away before bed and choose a calming activity.
“Sleep only helps your body.” Name one way sleep also helps your brain at school.
It supports attention or memory.
Reading a calming book or listening to quiet music can be part of this before-bed routine.
A wind-down or bedtime routine.
A bedroom should usually be comfortably cool rather than this.
Too hot.
Walking, dancing, and cycling are examples of this daytime habit that can support sleep.
Regular physical activity.
Riley’s phone keeps buzzing overnight. Name one setting that could help.
Do Not Disturb, silent mode, or turning notifications off.
“Energy drinks replace sleep.” Explain why this is a myth.
Caffeine may make you feel more alert temporarily, but it does not replace sleep.
CDC recommends turning off electronic devices at least this many minutes before bed.
At least 30 minutes.
Closing curtains can help reduce this in a bedroom at night.
Light.
Getting outside during the day exposes you to this natural light source.
Sunlight or daylight.
Casey drinks an energy drink with dinner. Identify the ingredient that could make sleep harder.
Caffeine.
“More hours always means better sleep.” What else matters besides sleep duration?
Sleep quality—how restful and uninterrupted it is.
Keeping similar sleep and wake times on these two days helps maintain your routine outside the school week.
Saturday and Sunday; accept “weekends.”
Earplugs, when appropriate, may help reduce this sleep disturbance.
Noise.
Eating a very large meal right before bed may interfere with sleep. When could you have that meal instead?
Earlier in the evening, rather than immediately before bed.
Morgan sleeps for a long time but wakes frequently and feels tired. What aspect of sleep besides duration should Morgan consider?
Sleep quality: how restful and uninterrupted sleep is.
"Healthy sleep habits only happen at bedtime.” Name two daytime habits that can support sleep.
Regular physical activity and getting outdoor daylight.
Good sleep supports these two learning skills: staying focused and remembering information.
Attention and memory.
Name three features of a sleep-friendly bedroom.
Quiet, dark, and comfortably cool.
Name two healthy daytime choices that can support sleep at night.
Any two: regular physical activity, time outdoors in daylight, avoiding afternoon/evening caffeine.
Alex wants to change five bedtime habits at once and feels overwhelmed. Suggest a realistic first step.
Choose one manageable habit to try consistently, such as silencing notifications before bed.
“The same bedtime routine works for everyone.” Suggest two different screen-free activities someone could try to wind down.
Any two calming activities, such as reading, drawing, gentle stretching, or listening to quiet music.