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Pre-Assessment

This is a pre-assessment to be completed before the activities. This will evaluate your prior knowledge about the stages of sleep. Answers should be no more than a couple of sentences.

  1. Have you ever heard of a REM cycle while you sleep?
  2. If yes, what was your initial impression of what REM cycles are and how they impact your quality of sleep? If no, what do you think REM cycles are?
  3. How many stages of sleep do you think there are, and which period of sleep do you think is the deepest?

Key Terms

  • Sleep Hygiene – Habits and environment that promote restful sleep.
  • Circadian Rhythm – The body’s internal clock regulating sleep-wake cycles.
  • Melatonin – A hormone that helps control sleep.
  • Blue Light – Artificial light from screens that can disrupt sleep.

Why Sleep Hygiene Matters

Poor sleep affects physical and mental health. Small, consistent changes can improve sleep quality.

Good sleep hygiene is essential for maintaining a healthy sleep-wake cycle and overall well-being.

Our circadian rhythm, or internal body clock, regulates when we feel alert or tired throughout the day. It is influenced by external factors like light exposure and daily routines.

The hormone melatonin plays a key role in this process, as it signals the body to prepare for sleep when it gets dark.

However, exposure to blue light from screens before bedtime can suppress melatonin production, making it harder to fall asleep.

Practicing proper sleep hygiene, such as maintaining a consistent sleep schedule, limiting screen time before bed, and creating a relaxing sleep environment, can help regulate the circadian rhythm and improve sleep quality.

By making these small but impactful changes, individuals can experience better rest, increased focus, and improved overall health.

Effective Sleep Hygiene Strategies

✅ Stick to a Schedule – Sleep and wake up at the same time daily.
✅ Create a Relaxing Routine – Read, stretch, or meditate before bed.
✅ Optimize Your Sleep Space – Keep it dark, cool (18–20°C), and quiet.
✅ Reduce Screen Time – Avoid screens 60 minutes before bed.
✅ Watch Diet & Caffeine – Avoid heavy meals, caffeine, and alcohol before sleep.
✅ Get Natural Light – Daylight exposure supports melatonin production.

Learning Activity: Sleep Hygiene Tracker

Instructions

For one week, use the Sleep Hygiene Tracker Template below to log your sleep habits. Reflect on patterns and identify areas for improvement. At the end of the week, submit your completed tracker along with a short reflection answering the provided questions.

📝 Sleep Hygiene Tracker Template (Download & Fill Out)

DaysSleep & Wake Time?No Screens 60 Min Before BedRelaxing Bedtime RoutineAvoided Caffeine & Heavy MealsDark, Cool, & Quiet RoomNotes
Day 1✅ / ❌✅ / ❌✅ / ❌✅ / ❌✅ / ❌
Day 2✅ / ❌✅ / ❌✅ / ❌✅ / ❌✅ / ❌
Day 3✅ / ❌✅ / ❌✅ / ❌✅ / ❌✅ / ❌
Day 4✅ / ❌✅ / ❌✅ / ❌✅ / ❌✅ / ❌
Day 5✅ / ❌✅ / ❌✅ / ❌✅ / ❌✅ / ❌
Day 6✅ / ❌✅ / ❌✅ / ❌✅ / ❌✅ / ❌
Day 7✅ / ❌✅ / ❌✅ / ❌✅ / ❌✅ / ❌

Reflection Questions (Submit with Tracker)

1. Which habits were easiest to implement?

2. Which were the most challenging?

3. How did your sleep quality change over the week?

📌 Submission Instructions

• Step 1: Complete the tracker daily.

• Step 2: Write a short reflection (2-5 sentences per question).

• Step 3: Submit both the tracker and your reflection as a blog post.

Assessment

Short Answer Evaluation

Please answer the questions below with 2-5 sentences and submit your answers as a blog post.

  1. Based on your sleep tracking and the information provided in this section, do you think you reach a consistent quality of REM sleep every night?
  2. After learning about REM sleep, reflect on past experiences. Have you noticed that waking up after a dream feels different than waking up when you weren’t dreaming? Consider that REM is the deepest sleep stage.

📝 Grading Criteria:
Your responses will be graded based on:

  • Depth of Reflection (40%) – Do you provide thoughtful, insightful answers?
  • Accuracy & Application (30%) – Do you correctly apply sleep science concepts?
  • Clarity & Organization (20%) – Are your responses well-structured and easy to read?
  • Grammar & Mechanics (10%) – Are there minimal errors in spelling and grammar?

Discussion

Post a blog reflecting on your experience with the activities. Address the following:

  • How well did these strategies integrate into your life?
  • What long-term changes do you plan to make for better sleep?
  • What challenges did you face?

💬 Engagement Requirement:

  • Respond to at least one or two other learners with meaningful feedback.
  • Replies should be at least 3-5 sentences and go beyond simple agreement (e.g., “I agree” or “Good point”).

📝 Grading Criteria:

  • Originality & Depth (50%) – Does your reflection show personal insights?
  • Engagement (30%) – Do you interact meaningfully with others?
  • Clarity & Writing Quality (20%) – Is your post well-organized and free of major errors?

Final Evaluation & Completion Criteria

  • To pass, you must complete the Sleep Hygiene Tracker, Short Answer Evaluation, and Discussion Post with at least one peer response.
  • Those who meet the criteria will receive a certificate of completion acknowledging their participation in the sleep hygiene improvement plan.

Learn More

📖 CDC – Sleep Hygiene
📖 Harvard – Blue Light & Sleep

Implement these habits to improve sleep and well-being. 😴

References

Centers for Disease Control and Prevention. (n.d.). Sleep hygiene tips. Retrieved from https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html

Harvard Health Publishing. (2019). Blue light has a dark side. Retrieved from https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side

Irish, L. A., Kline, C. E., Gunn, H. E., Buysse, D. J., & Hall, M. H. (2015). The role of sleep hygiene in promoting public health: A review of empirical evidence. Sleep Medicine Reviews, 22, 23-36. https://doi.org/10.1016/j.smrv.2014.10.001