Author: dawsoncharles

Image generated by OpenAI’s DALL·E 3

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?

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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.

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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.

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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.

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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)

Days	Sleep & Wake Time?	No Screens 60 Min Before Bed	Relaxing Bedtime Routine	Avoided Caffeine & Heavy Meals	Dark, Cool, & Quiet Room	Notes
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.

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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?

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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?

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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.

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Learn More

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

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

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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

Image Soruce: (Cleveland Clinic, 2024)

We all love sleep—or at least the idea of it. But have you ever noticed how off you feel when you do not get enough? A bad night’s sleep can make you moody, stressed, grummpy and just not fun to be around, while a good night leaves you feeling happy and ready to take on the day. Ever just got mad at someone over something small or struggled to think straight after a rough night? That is your brain running low on sleep. Sleep and mental health go hand in hand. When you do not get enough rest, everything feels harder—stress hits harder, focus slips, and emotions get out of control. But when you sleep well, you think more clearly, handle problems better, and feel more like yourself. Let’s break down why sleep matters and how to start waking up feeling truly rested.

📝 Quick Pre-Assessment: What Do You Think?

Before jumping in, answer these quick questions (just a couple of sentences each):

1. How do you feel after a bad night’s sleep?
2. Have you ever noticed your stress levels go up when you don’t sleep well?
3. What’s one thing you think could help you sleep better?

Jot your answers down—you’ll come back to them later.

🧠 Key Terms (A.K.A. Things That’ll Make Sense Soon)

 Image Source: (Ananda AI, 2025.)

Sleep Deprivation – Not getting enough sleep, which can cause brain fog, stress, and mood swings.
Emotional Regulation – How your brain keeps emotions in check.
Cognitive Function – Your ability to think, remember, and make decisions.

Why Sleep Matters for Mental Health

Image Source: (AARP, 2025)

Sleep is not just about resting your body; it’s how your brain resets itself. When you do not get enough, your brain struggles to keep up, making everything feel harder than it should. Bad sleep can increase stress, make you more emotional, and mess with your ability to think clearly. It is also linked to anxiety and depression, meaning sleep and mental health are more connected than you might realize. Good sleep keeps your brain sharp, helps with decision-making, and makes it easier to handle emotions. Ever had one of those days where everything feels harder just because you did not sleep well? That is not a coincidence—it is your brain struggling to keep up (Milojevich & Lukowski, 2016).

Read more about it here:

• Read:
  • Understanding the Link Between Sleep and Mental Health
  • Sleep and Mental Health (Psychology Today)
  • Sleep and Mental Health (Mental Health Foundation)
  • Mental Illness Associated with Poor Sleep Quality (CAMH)

Learning Activity: Track Your Sleep & Mood

Image Source: (The Purple Vine, 2025.)

For the next five days, track your sleep habits:

• How many hours did you sleep?
• Did you wake up feeling rested? (Rate 1-5)
• How was your mood the next day?
• Did you struggle with focus or memory?

At the end of the week, take a look at your patterns. Did getting more sleep improve your mood? Were you able to focus and get more done? What small changes made the biggest difference? If your sleep did not improve, what might be getting in the way? Use what you learned to fix your routine and find what works best for you.

Short Answer Reflection

Answer these in 2-5 sentences:

• What surprised you about your sleep tracking results?
• Describe a time when lack of sleep made something harder than it needed to be.
• What’s one small habit you can change to improve your sleep?

Your responses should go beyond just stating the obvious. Instead of simply saying, “I was tired,” describe how it affected your day. Did it make you more irritable? Did you struggle to focus in class or at work? Maybe you found it harder to make decisions or stay motivated. The more detail you give, the better you’ll understand how sleep impacts your daily life.

Discussion: Share Your Sleep Experience

Reflect on your sleep tracking experience by writing a short post on the discussion form on this site. Did your results match what you expected? Were there any surprises? Think about one sleep habit you would like to improve and why. Maybe you noticed a connection between screen time and trouble falling asleep or realized you feel more refreshed with an extra hour of rest.

After posting, comment on at least one other person’s reflection. Go beyond just agreeing—ask questions, share insights, or suggest tips based on your own experience. The goal is to start a meaningful conversation about better sleep habits.

Ready to Check Your Sleep Health?

• Want to see how well you are actually sleeping, check out one of these sleep quizzes to see how well you’re sleeping and how it might be impacting your mental health:
  • Psych Central Sleep Quiz
  • Healthline Sleep Quiz
  • Johns Hopkins Sleep Quiz

Final Steps

To complete this activity:

1. Track your sleep for five days, noting bedtime, wake-up time, and any patterns in how you feel during the day.
2. Answer the short reflection questions to think about how your sleep habits impact your mental health.
3. Write a discussion post about your experience and respond to at least one other person with meaningful feedback.

Once you’ve done all three steps, you will receive a certificate of completion for the Better Sleep = Better Mental Health Challenge.

Want to Learn More?

Here are some reliable sources on sleep and mental health:

• The Impact of Sleep on Mental Health – ScienceDirect – A research article exploring the connection between sleep disorders and mental health conditions like anxiety and depression.
• Sleep Matters: The Impact of Sleep on Health and Wellbeing – Mental Health Foundation – A report discussing how sleep quality affects both physical and mental health, with practical tips for better sleep.

Small changes to your sleep routine can make a big difference in how you feel every day. Try making a few adjustments—you might be surprised at how much better you function when you’re well-rested.

References

Ananda.ai. (2025). The psychology of sleep: The stages, sleep paralysis, and sleep disorders. Retrieved March 10, 2025, from https://ananda.ai/blog/the-psychology-of-sleep-the-stages-sleep-paralysis-and-sleep-disorders

Cleveland Clinic. (2024). How does sleep affect your health? Cleveland Clinic. Retrieved March 10, 2025, from https://health.clevelandclinic.org/your-complete-guide-to-sleep

Mental Health Foundation. (n.d.). Sleep matters: The impact of sleep on health and wellbeing. Retrieved March 10, 2025, from https://www.mentalhealth.org.uk/explore-mental-health/publications/sleep-matters-impact-sleep-health-and-wellbeing

Milojevich, H. M., & Lukowski, A. F. (2016). Sleep and mental health in undergraduate students with generally healthy sleep habits. PLOS ONE, 11(6), e0156372. https://doi.org/10.1371/journal.pone.0156372

Psychology Ontario. (2024, June 20). Understanding the link between sleep and mental health. Retrieved March 10, 2025, from https://www.psych.on.ca/Public/Blog/2024/Understanding-the-Link-Between-Sleep-and-Mental-He

ScienceDirect. (2024). The impact of sleep on mental health. Retrieved March 10, 2025, from https://www.sciencedirect.com/science/article/pii/S1389945724000212

The Purple Vine. (2025). Taking care of your brain health. Retrieved March 10, 2025, from https://thepurplevine.com/taking-care-of-your-brain-health/

Associated Learning Outcome: Students can identify and define the different stages of a REM cycle and how the REM cycle affects the mental and physical health of the student.

Pre-assessment: This is a pre-assessment to be completed before the activities. This is to see what you already know about the stages of sleep. Answers shouldn’t be more than a couple of sentences. Answer the prompts in the form of a blog post to submit on this website.

1. Have you ever heard of a REM cycle while you sleep?

2. If yes to the first question, 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 in what period of your sleep do you think is the deepest?

Sub-topic: What is a REM cycle? In this section you are introduced to REM cycles in sleep. When you are asleep, your body and mind cycle through several stages that starts from being awake, to being what is considered “fully” asleep, having reached your REM cycle. The main idea to get from REM sleep is that this aspect of your sleep considers the quality of your sleep versus what most people view as important which is the quantity of your sleep. This section will give you a glimpse into what REM sleep is, and how you can measure it in your own day to day life.

Key Words/Introduction:

NREM cycle: non-rapid eye movement sleep –> this phase is important to know in accordance to REM because this cycle leads up to REM –> there are four stages

1. Awake/Light Sleep
2. Deeper Sleep
3. Deep Sleep (still NREM)
4. Then comes REM sleep (see below)

REM cycle: rapid eye movement sleep –> where your brain is active but your body is temporarily paralyzed –> known as the state where dreams happen –> this stage occurs approximately 90 minutes after the sleep state (Patel et al., 2024) –> as the night goes on, these REM cycles of sleep get longer and longer –> this end stage of your sleep makes up 60-70% of your total REM sleep (Walker, Ted Series, 2020)

1. Learning Activities: First, think about how much you have slept in the past week. Write it down on this chart and answer the personal reflective questions to gather how the amounts of sleep you got made you feel.

Lesson Activity → Please read the selected article below on REM sleep. This article contains detailed comparisons of research done about REM sleep but I want a focus on the bigger ideas rather than the complex details of studies performed.

https://www.jstor.org/stable/26060531.

REM Sleep Article

Then watch this video.

https://youtube.com/watch?v=nwNOMYL8mIc%3Fsi%3D55jjhebr0T_wswEY.

YouTube Video: How to Get More REM Sleep

Now write a transcript of your notes and thoughts, as well as what you would aim to present to other learners for submission. This can be a one page Word or Google Document simply listing out the key ideas that you got from the video and article.

Create a slideshow on PowerPoint or Google Slides and transport the key information from the video and the article into a teachable lesson to the rest of the learners. The PowerPoint should only be about 5-6 slides, with an introduction to sleep cycles, followed by one key idea on each slide.

Copy and paste a link to the PowerPoint on a blog and post to this site. I will send feedback by email for the PowerPoint, which you can then incorporate into the Short Answer Evaluation.

Assessment:

Short Answer Evaluation: Please answer the questions below with 2-5 sentences, incorporate information from the resources you just wrote about in your powerpoint. Submit your answers to this site through a blog post.

1. Based on the tracking of your sleep and the information provided in this section, do you think you reach a consistent quality of REM sleep every single night?

2. After learning what you know about REM sleep, think back on when you’ve awoken after a dream, was it ever harder to get out of bed as opposed to when you weren’t dreaming? Think about the fact that REM is the deepest cycle of sleep.

Discussion: An “online forum,” in this case just post a blog to this site and recall your experience with the activity, as well as how well you feel it incorporated into your own life. Detail future implications for your sleep patterns as well. Please respond to at least one or two other learners on this site and provide thoughtful feedback.

References

Patel, A. K., Reddy, V., Shumway, K. R., & Araujo, J. F. (2024). Physiology, sleep stages. StatPearls. https://www.ncbi.nlm.nih.gov/books/NBK526132/.  

Video: A walk through the stages of sleep | Sleeping with Science, a TED series

• Rem Cycles

• Impact of Sleep on Mental Health

• The Effects of Technology on Sleep

• Improving Sleep Hygiene