Sleep Smarts
These healthy habits, routines, and bedroom conditions help you receive quality sleep.
Sleep Hygiene
After a stressful school day, Jordan takes 20 minutes to listen to music before starting homework.
Self-care. Jordan takes a reasonable break and still plans to complete responsibilities.
This tells you when something needs to happen.
A schedule
The qualities, roles, interests, experiences, and backgrounds that help make you who you are are called this.
Identity
You receive a gift you have wanted for a long time. This emotion describes how you may feel.
Excited, happy, grateful, or joyful
Teenagers ages 13–17 generally need this many hours of sleep each day.
8-10 hours
Amari knows mornings are stressful, so they pack their backpack and choose clothes the night before.
Self-care. Preparing ahead reduces stress and supports daily functioning.
This tells you what action usually comes next.
A routine
These are the things that matter to us and help guide our decisions.
Values
You keep trying to complete something difficult instead of giving up. This strength is called what?
Persistence or determination
Poor sleep may make it harder to focus, remember information, and manage these.
Emotions or Stress
Taylor feels overwhelmed and spends the entire weekend alone playing video games, ignoring meals, hygiene, and messages from supportive people
Not healthy self-care. Gaming may provide comfort, but neglecting basic needs and isolating can become avoidance.
“Basketball practice begins at 4:00 p.m.” is an example of this.
A schedule
Family background, culture, interests, strengths, and goals can all be parts of this.
Identity
Your friend shares private information about you. You may feel angry, hurt, and this emotion because trust was broken.
Betrayed
Phones, television, and gaming before bed may make sleep more difficult because they keep the brain this way.
Alert, stimulated, or awake
A friend wants Kai to stay on the phone late, but Kai says, “I need to sleep. We can talk tomorrow.”
Self-care. Kai uses a respectful boundary to protect sleep and well-being.
After I get home, I put down my things, eat a snack, and begin homework” is an example of this.
A routine
Your friends want you to do something you believe is wrong. Name two values that might compete.
Belonging or loyalty versus honesty, responsibility, safety, or independence
You respectfully speak up when someone is being treated unfairly, even though you feel nervous. Name one strength you are demonstrating.
Courage, fairness, leadership, or advocacy
Name two factors besides habits that could interfere with someone’s sleep.
Stress, medication, mental health, noise, responsibilities, physical health, illness, allergies, or home environment
Morgan is exhausted after a difficult week and cancels plans to rest. Is this self-care or avoidance? Explain what additional information you would need.
It could be either. Consider whether Morgan genuinely needs rest, regularly avoids others, communicates appropriately, and feels better or worse afterward.
Explain one way a routine can still work when the exact time changes.
The actions can remain in the same order even if they begin earlier or later
Explain how someone’s identity and values can influence their choices.
Identity affects how someone understands themselves, while values help them decide how they want to act.
You are starting something unfamiliar. You feel interested and nervous at the same time. Name the two emotions you may be experiencing.
Curious or excited and anxious or nervous