Sleep Hygiene: Building the Foundation for Recovery

Quality sleep is one of the most powerful yet overlooked contributors to mental and physical health. This session helps participants understand how sleep affects mood, stress, decision-making, emotional regulation, energy, and recovery — while providing practical strategies they can begin using immediately.

By the end of this session, participants will be able to:

• Explain why sleep is essential for recovery.
• Identify common habits that interfere with healthy sleep.
• Practice relaxation techniques that prepare the body for rest.
• Create one realistic goal to improve sleep over the next week.

Allow each participant to briefly share.

Why Sleep Matters

Sleep affects nearly every aspect of health.

Healthy sleep supports:

• Better mood
• Reduced anxiety
• Improved concentration
• Better memory
• Stronger immune function
• More stable emotions
• Improved decision-making
• Greater energy
• Better recovery from stress

When sleep suffers, even simple challenges can feel overwhelming.

Common Sleep Disruptors

Discuss how these habits can interfere with quality sleep:

• Irregular sleep schedules
• Excess caffeine late in the day
• Nicotine use close to bedtime
• Alcohol before sleep
• Excess screen time
• High stress levels
• Late-night heavy meals
• Limited physical activity
• Long daytime naps

Ask participants: Which of these affects you the most?

Facilitate discussion using questions such as:

• What keeps you awake most often?
• How does poor sleep affect your emotions?
• What bedtime habit would be easiest to improve?
• What positive changes have you noticed after getting good sleep?

Encourage open conversation without judgment.

Wind-Down Mobility Routine

Perform each movement slowly while focusing on controlled breathing.

1. Shoulder rolls × 10
2. Neck mobility × 5 each direction
3. Seated spinal rotation × 5 each side
4. Cat-Cow × 8
5. Child's Pose × 30 seconds
6. Hip stretch × 30 seconds each side
7. Gentle hamstring stretch × 30 seconds each side

Discuss how breathing helps calm the nervous system before sleep.

Complete the following statements:

• • One habit that keeps me from sleeping well is…
• • One thing I will change this week is…
• • Better sleep would help me become…

Participants may share if comfortable.

Choose one of the following:

• Go to bed within the same 30-minute window each night.
• Avoid screens for 30 minutes before bedtime.
• Practice five minutes of breathing before sleep.
• Avoid caffeine after lunch.
• Keep your bedroom cool, dark, and quiet.

Track your progress each day.

Remember the SLEEP framework:

• SSet a consistent bedtime.
• LLimit screens before bed.
• EExercise regularly during the day.
• EEstablish a relaxing bedtime routine.
• PPrepare your sleep environment by keeping it cool, dark, and quiet.