Sleep Assessment

  • 5 = Moderate sleep, woke up 1-2 times
  • 10 = Perfect sleep, slept deeply, woke up refreshed

Implementation:

  • Can be integrated into session check-ins
  • Track trends over time rather than focusing on single ratings
  • Use as conversation starter about sleep habits

3. Morning Assessment Questions

Ask participants to rate (1-5 scale):

  • “How easily did you wake up this morning?”
  • “How rested do you feel?”
  • “How easily can you concentrate right now?”

Implementation:

  • Quick assessment at beginning of sessions
  • Can be completed as part of check-in process
  • Simple numerical data easy to track over time

Measurable Sleep Quality Indicators

1. Sleep Duration

  • Normal range for teens: 8-10 hours
  • How to measure: Record bedtime and wake time
  • Note: Time in bed is not necessarily time asleep

2. Sleep Continuity

  • Recording awakenings:
    • How many times they woke during the night
    • How long they stayed awake each time (approximately)
    • Reason for waking (if known)

3. Time to Fall Asleep

  • Normal time: 15-20 minutes
  • How to measure: “From the time you closed your eyes, about how long did it take you to fall asleep?”

Technology Use (Optional)

1. Mobile Apps for Sleep Tracking

  • Record movements and sounds during sleep
  • Provide graphics of sleep stages
  • Note: Not always 100% accurate

2. Smart Watches or Fitness Trackers

  • Monitor heart rate and movement
  • Provide estimates of:
    • Total sleep time
    • Deep sleep phases
    • Light sleep phases
    • Awakenings

Weekly Assessment Questionnaire

Simple Questionnaire (1-5 scale)

  1. How easily did you fall asleep most nights this week?
  2. How often did you wake up during the night?
  3. How rested did you feel in the mornings?
  4. How easy was it to stay awake at school?
  5. How well could you concentrate on schoolwork or other activities?

Signs of Poor Sleep Quality

What to Watch For

  • Difficulty waking in the morning
  • Daytime sleepiness
  • Irritability or mood changes
  • Difficulty concentrating
  • Increased appetite (especially for sweets/carbohydrates)
  • Excessive caffeine consumption

Practical Tips for Better Sleep

Daily Habits

  • Consistent bedtime and wake time (even on weekends)
  • Avoid screens 1 hour before bedtime
  • Exercise during the day, not late in the evening
  • Avoid caffeine after noon
  • Create a calm sleep environment (dark, quiet, cool)

When to Consult a Professional

If the teen shows for more than 2-3 weeks:

  • Consistent difficulty falling asleep or staying asleep
  • Heavy snoring or pauses in breathing
  • Excessive daytime sleepiness
  • Intense nightmares or night terrors
  • Significant mood changes related to sleep

Connecting Sleep and Exercise

Discussion Points for Participants

  • How sleep quality affects energy for exercise
  • How regular exercise can improve sleep quality
  • Finding the best time of day for exercise based on sleep patterns
  • Using relaxation techniques from cool-downs to improve sleep

Program Integration

  • Weekly check-in on sleep quality
  • Discussion of sleep-exercise connections
  • Adjustment of exercise timing if sleep is affected
  • Celebration of sleep improvements as program benefits