Supplementary Materials for Sleep & Rest 101

This document contains additional resources to support your learning journey through the Sleep & Rest 101 course. These materials are designed to help you quickly reference key concepts, track your progress, and implement the strategies you’ve learned.

Quick Reference Guides

Sleep Terminology Glossary

Term	Definition
Sleep architecture	The structure and pattern of sleep, including different sleep stages and cycles
Circadian rhythm	The internal 24-hour clock that regulates sleep-wake cycles and other physiological processes
Sleep hygiene	Practices and habits that promote good sleep quality and full daytime alertness
Sleep latency	The time it takes to fall asleep after going to bed
Sleep efficiency	The percentage of time in bed actually spent sleeping
Chronotype	Your natural tendency toward earlier or later sleep and wake times
Zeitgeber	External cues that help synchronize your circadian rhythm (e.g., light, meals)
REM sleep	Rapid Eye Movement sleep; stage associated with dreaming and memory consolidation
Deep sleep	Slow-wave sleep; the most physically restorative sleep stage
Sleep debt	The cumulative effect of not getting enough sleep
Sleep inertia	The feeling of grogginess immediately after waking
Hypnagogic	The transitional state between wakefulness and sleep
Melatonin	Hormone that regulates sleep-wake cycles, production increases with darkness
Adenosine	Compound that builds up during wakefulness, creating sleep pressure
Parasympathetic	Branch of the nervous system associated with rest and relaxation

Sleep Quality Assessment Guide

Use this scale to rate your sleep quality:

10/10: Optimal Sleep - Fall asleep within 15 minutes - Sleep continuously through the night - Wake naturally without an alarm feeling refreshed - Maintain alertness and energy throughout the day - Feel emotionally balanced and cognitively sharp

7-9/10: Good Sleep - Fall asleep within 30 minutes - May have brief awakenings but return to sleep easily - Wake feeling generally refreshed - Experience minimal daytime sleepiness - Function well cognitively and emotionally

4-6/10: Fair Sleep - Take 30+ minutes to fall asleep - Experience multiple awakenings - Need an alarm and feel somewhat groggy upon waking - Notice some daytime fatigue or sleepiness - Experience some mood or cognitive impacts

1-3/10: Poor Sleep - Significant difficulty falling asleep - Prolonged night-time awakenings - Wake feeling unrefreshed - Experience substantial daytime impairment - Notice significant mood and cognitive impacts

0/10: Very Poor Sleep - Little to no sleep - Constant disruptions if sleep occurs - Extreme daytime fatigue - Inability to function normally - Severe mood and cognitive impairment

Sleep Disruptor Identification Tool

Check which of these common sleep disruptors might be affecting your rest:

Environmental Disruptors: - [ ] Room too warm or too cold - [ ] Excessive light (street lights, electronics, etc.) - [ ] Noise disruptions (traffic, household, partners) - [ ] Uncomfortable sleep surface (mattress, pillows) - [ ] Poor air quality or ventilation

Physiological Disruptors: - [ ] Caffeine consumption (especially after 2 PM) - [ ] Alcohol consumption - [ ] Heavy or spicy meals close to bedtime - [ ] Dehydration or excessive hydration - [ ] Lack of physical activity - [ ] Excessive or poorly timed exercise - [ ] Pain or physical discomfort - [ ] Medications affecting sleep

Psychological Disruptors: - [ ] Stress or anxiety - [ ] Depression or low mood - [ ] Racing thoughts or rumination - [ ] Work or life worries - [ ] Excitement or overstimulation - [ ] Screen use before bed - [ ] Irregular sleep schedule - [ ] Trying too hard to fall asleep

Potential Sleep Disorders: - [ ] Snoring or gasping during sleep - [ ] Frequent urination at night - [ ] Uncomfortable sensations in legs relieved by movement - [ ] Acting out dreams physically - [ ] Excessive daytime sleepiness despite adequate sleep time - [ ] Sleep talking or walking - [ ] Morning headaches - [ ] Teeth grinding

Comprehensive Tracking Tools

Weekly Sleep Diary Template

WEEKLY SLEEP DIARY

Week of: _______________

                | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday
----------------|---------|---------|-----------|----------|---------|----------|--------
Bedtime         |         |         |           |          |         |          |
Time to fall    |         |         |           |          |         |          |
asleep          |         |         |           |          |         |          |
# of awakenings |         |         |           |          |         |          |
Wake time       |         |         |           |          |         |          |
Total sleep     |         |         |           |          |         |          |
time            |         |         |           |          |         |          |
Sleep quality   |         |         |           |          |         |          |
(1-10)          |         |         |           |          |         |          |
Morning feeling |         |         |           |          |         |          |
(1-10)          |         |         |           |          |         |          |
Daytime energy  |         |         |           |          |         |          |
(1-10)          |         |         |           |          |         |          |

FACTORS AFFECTING SLEEP:

Caffeine        |         |         |           |          |         |          |
(amount/time)   |         |         |           |          |         |          |
Alcohol         |         |         |           |          |         |          |
(amount/time)   |         |         |           |          |         |          |
Exercise        |         |         |           |          |         |          |
(type/time)     |         |         |           |          |         |          |
Stress level    |         |         |           |          |         |          |
(1-10)          |         |         |           |          |         |          |
Screen time     |         |         |           |          |         |          |
before bed      |         |         |           |          |         |          |
Other factors   |         |         |           |          |         |          |

NOTES:

Sleep Strategy Implementation Tracker

SLEEP STRATEGY IMPLEMENTATION TRACKER

Week of: _______________

Strategy: _______________________________
Goal: ___________________________________

        | Mon | Tue | Wed | Thu | Fri | Sat | Sun
--------|-----|-----|-----|-----|-----|-----|-----
Implemented? | | | | | | |
Ease (1-10)  | | | | | | |
Effectiveness| | | | | | |
(1-10)       | | | | | | |

Notes on implementation:
_______________________________________
_______________________________________

Adjustments for next week:
_______________________________________
_______________________________________

Strategy: _______________________________
Goal: ___________________________________

        | Mon | Tue | Wed | Thu | Fri | Sat | Sun
--------|-----|-----|-----|-----|-----|-----|-----
Implemented? | | | | | | |
Ease (1-10)  | | | | | | |
Effectiveness| | | | | | |
(1-10)       | | | | | | |

Notes on implementation:
_______________________________________
_______________________________________

Adjustments for next week:
_______________________________________
_______________________________________

WEEKLY REFLECTION:
Most effective strategy: _________________
Biggest challenge: ______________________
Plan for next week: _____________________

Master Checklists

Morning Routine Checklist

Wake at consistent time (even weekends)

Get exposure to bright light within 30-60 minutes of waking

Delay caffeine consumption for 90+ minutes after waking

Eat a balanced breakfast

Include some movement in your morning

Set intentions for managing energy throughout the day

Practice a brief mindfulness or gratitude exercise

Review your sleep diary from the previous night

Daytime Habits Checklist

Maintain regular meal times

Stay adequately hydrated (front-loaded earlier in day)

Get at least 20-30 minutes of physical activity

Manage caffeine intake (stopping 8-10 hours before bed)

Take short breaks throughout the day

Get outdoor light exposure, especially in morning and midday

Practice stress management techniques

Limit naps to 20-30 minutes (before 3 PM)

Evening Routine Checklist

Begin dimming lights 2-3 hours before bed

Complete last substantial meal 3-4 hours before sleep

Avoid alcohol or limit consumption (3-4 hours before bed)

Stop screen use 1 hour before bed (or use blue light filters)

Set out clothes/items for the next day

Lower thermostat to optimal sleep temperature (16-19°C/60-67°F)

Complete a “worry dump” or to-do list for tomorrow

Engage in relaxing activities (reading, gentle stretching, etc.)

Bedroom Environment Checklist

Temperature set to 16-19°C (60-67°F) or your comfort preference

Room as dark as possible (blackout curtains, cover LED lights)

Noise managed (white noise machine, earplugs if needed)

Bedding clean and comfortable

Mattress and pillows supportive

Clutter minimized

Electronics removed or powered down

Pleasant scents if desired (lavender, etc.)

Specialized Templates

Travel Sleep Plan Template

TRAVEL SLEEP PLAN

Destination: _______________________________
Time zone difference: _______________________
Departure date: ____________________________
Return date: _______________________________

PRE-TRAVEL PREPARATION:
- Gradually adjust sleep schedule (_____ minutes per day for _____ days)
- Adjust light exposure: _______________________
- Adjust meal timing: _________________________
- Items to pack for sleep:
  □ Sleep mask
  □ Earplugs or noise-canceling headphones
  □ Travel pillow
  □ Familiar pillowcase or small blanket
  □ White noise app
  □ Relaxation recordings
  □ Melatonin (if approved by healthcare provider)
  □ Other: _______________________________

DURING TRAVEL:
- Hydration plan: _______________________________
- Movement plan: _______________________________
- Caffeine strategy: _____________________________
- Meal strategy: ________________________________
- Light exposure strategy: _______________________

UPON ARRIVAL:
- First day schedule: ____________________________
- Light exposure plan: __________________________
- Physical activity plan: _________________________
- Meal timing plan: _____________________________
- Minimum sleep environment requirements:
  □ _______________________________
  □ _______________________________
  □ _______________________________

RETURN ADJUSTMENT PLAN:
_______________________________
_______________________________

Shift Work Sleep Adaptation Template

SHIFT WORK SLEEP ADAPTATION PLAN

Work schedule pattern: _______________________________
Primary sleep period: _______________________________
Secondary sleep period (if applicable): _______________________________

SLEEP ENVIRONMENT MODIFICATIONS:
□ Blackout curtains
□ White noise machine
□ Earplugs
□ Sleep mask
□ Door sign to prevent disruptions
□ Phone on "Do Not Disturb"
□ Temperature control
□ Other: _______________________________

CIRCADIAN ADAPTATION STRATEGIES:
- Light exposure plan:
  • During wake hours: _______________________________
  • Before sleep period: _______________________________
  • Upon waking: _______________________________
- Meal timing strategy: _______________________________
- Physical activity timing: _______________________________
- Caffeine strategy: _______________________________

SLEEP SCHEDULE:
                | Work Days | Days Off
----------------|-----------|----------
Bedtime         |           |
Wake time       |           |
Total sleep goal|           |
Nap schedule    |           |
(if applicable) |           |

TRANSITION PLAN BETWEEN SHIFTS:
_______________________________
_______________________________

FAMILY/SOCIAL COORDINATION:
_______________________________
_______________________________

HEALTH MAINTENANCE STRATEGIES:
_______________________________
_______________________________

Sleep Emergency Rescue Plan

SLEEP EMERGENCY RESCUE PLAN
(For periods of acute sleep disruption)

MINIMUM VIABLE SLEEP ROUTINE:
1. _______________________________
2. _______________________________
3. _______________________________

FOR STRESS-RELATED SLEEP DISRUPTION:
- Quick relaxation technique: _______________________________
- Cognitive strategy: _______________________________
- Physical tension release: _______________________________

FOR TRAVEL/UNFAMILIAR ENVIRONMENT:
- Essential portable sleep items: _______________________________
- Environmental modifications: _______________________________
- Schedule adjustments: _______________________________

FOR ILLNESS OR PAIN:
- Comfort measures: _______________________________
- Position adjustments: _______________________________
- When to seek help: _______________________________

FOR TEMPORARY SCHEDULE DISRUPTION:
- Recovery strategy: _______________________________
- Return to routine plan: _______________________________

WHEN TO IMPLEMENT RESCUE PLAN:
_______________________________
_______________________________

RETURN TO NORMAL PLAN:
_______________________________
_______________________________

Visual Reference Guides

Sleep Cycle Visualization

SLEEP CYCLE VISUALIZATION

11:00 PM - Begin falling asleep
11:15 PM - Light sleep (N1)
11:30 PM - Intermediate sleep (N2)
12:00 AM - Deep sleep (N3)
12:45 AM - First REM period
1:15 AM - End of first sleep cycle

1:15 AM - Begin second cycle
1:25 AM - Light sleep (N1)
1:40 AM - Intermediate sleep (N2)
2:00 AM - Deep sleep (N3) - shorter than first cycle
2:30 AM - Second REM period - longer than first
2:45 AM - End of second sleep cycle

2:45 AM - Begin third cycle
2:55 AM - Light sleep (N1)
3:10 AM - Intermediate sleep (N2)
3:25 AM - Deep sleep (N3) - shorter still
4:00 AM - Third REM period - longer still
4:30 AM - End of third sleep cycle

4:30 AM - Begin fourth cycle
4:40 AM - Light sleep (N1)
4:55 AM - Intermediate sleep (N2)
5:10 AM - Brief or no deep sleep (N3)
5:20 AM - Fourth REM period - longest
6:00 AM - End of fourth sleep cycle

6:00 AM - Begin fifth cycle
6:10 AM - Light sleep (N1)
6:25 AM - Intermediate sleep (N2)
6:40 AM - Fifth REM period
7:00 AM - Natural awakening

24-Hour Sleep-Wake Rhythm Chart

24-HOUR SLEEP-WAKE RHYTHM

6:00 AM - Cortisol begins rising sharply (wake-up signal)
7:00 AM - Melatonin production stops
8:30 AM - Bowel movement likely (gastrocolic reflex active)
9:00 AM - Highest alertness for morning types
10:00 AM - Good coordination, reaction time
12:00 PM - Highest alertness for intermediate types
2:00 PM - Best coordination and reaction time
3:00 PM - Best long-term memory
3:30 PM - Fastest reaction time
4:00 PM - Greatest cardiovascular efficiency and muscle strength
5:00 PM - Greatest body temperature and highest alertness for evening types
7:00 PM - Highest blood pressure
9:00 PM - Melatonin secretion begins
10:30 PM - Bowel movements suppressed
11:00 PM - Deepest sleep for early sleepers
2:00 AM - Deepest sleep for late sleepers
4:00 AM - Lowest body temperature
4:30 AM - Lowest alertness

Course Integration Materials

Lesson Interconnection Map

SLEEP & REST 101: LESSON INTERCONNECTION MAP

LESSON 1: Sleep Architecture
↓ Provides foundation for understanding sleep quality
↓ Explains why consistent timing matters

LESSON 2: Circadian Rhythm
↑ Influences timing and quality of sleep stages
↓ Determines optimal timing for activities
↓ Affects body temperature regulation

LESSON 3: Sleep Environment
↑ Supports natural circadian cues
↑ Enhances conditions for optimal sleep architecture
↓ Creates foundation for effective wind-down

LESSON 4: Wind-Down Routine
↑ Reinforces circadian signals
↑ Prepares environment for sleep
↓ Includes nutrition considerations

LESSON 5: Nutrition and Hydration
↑ Supports wind-down process
↑ Influences circadian rhythm
↓ Affects energy for physical activity

LESSON 6: Physical Activity
↑ Impacts nutrition needs
↑ Influences circadian rhythm
↓ Can be used for stress management

LESSON 7: Stress Management
↑ Enhances benefits of physical activity
↑ Improves all aspects of sleep
↓ Provides tools for troubleshooting

LESSON 8: Troubleshooting
↑ Addresses issues from all previous lessons
↑ Provides targeted solutions
↓ Informs personalized plan

LESSON 10: Capstone Project
↑ Integrates all previous lessons
↑ Creates personalized implementation plan

Course Concept Mind Map

SLEEP & REST 101: CONCEPT MIND MAP

SLEEP QUALITY
├── Sleep Architecture
│   ├── Sleep Stages
│   │   ├── Light Sleep (N1)
│   │   ├── Intermediate Sleep (N2)
│   │   ├── Deep Sleep (N3)
│   │   └── REM Sleep
│   ├── Sleep Cycles
│   └── Sleep Duration

SLEEP TIMING
├── Circadian Rhythm
│   ├── Chronotype
│   ├── Light Exposure
│   └── Consistency
├── Wind-Down Routine
│   ├── Digital Sunset
│   ├── Relaxation Techniques
│   └── Transition Markers

SLEEP ENVIRONMENT
├── Temperature
├── Light
├── Sound
└── Comfort
    ├── Mattress
    ├── Pillows
    └── Bedding

LIFESTYLE FACTORS
├── Nutrition
│   ├── Meal Timing
│   ├── Sleep-Supporting Nutrients
│   └── Hydration
├── Physical Activity
│   ├── Exercise Timing
│   ├── Types of Movement
│   └── Daily Activity Levels
└── Stress Management
    ├── Relaxation Response
    ├── Cognitive Techniques
    └── Breathing Practices

TROUBLESHOOTING
├── Common Problems
│   ├── Falling Asleep
│   ├── Staying Asleep
│   └── Sleep Quality
├── Special Situations
│   ├── Travel
│   ├── Shift Work
│   └── Life Transitions
└── Professional Help
    ├── When to Seek
    ├── Treatment Options
    └── Sleep Disorders

Progress Celebration Tools

Sleep Improvement Milestone Tracker

SLEEP IMPROVEMENT MILESTONE TRACKER

BASELINE (Date: _________)
- Average time to fall asleep: _______
- Average number of awakenings: _______
- Average sleep quality rating: _______
- Average morning refreshment: _______
- Average daytime energy: _______

MILESTONE 1: SMALL WINS (Date: _________)
- One night falling asleep within 30 minutes
- One night with fewer awakenings than baseline
- One morning waking feeling somewhat refreshed
- One day with improved energy
- Successfully implemented one new sleep habit

MILESTONE 2: CONSISTENCY BUILDING (Date: _________)
- Three consecutive nights falling asleep within 30 minutes
- Three consecutive nights with fewer awakenings
- Three consecutive mornings waking feeling refreshed
- Maintained consistent sleep-wake times for one week
- Successfully implemented three sleep habits

MILESTONE 3: SIGNIFICANT IMPROVEMENT (Date: _________)
- Average time to fall asleep reduced by 50%
- Average awakenings reduced by 50%
- Average sleep quality improved by 3+ points
- Consistent sleep-wake times (within 30 min) for two weeks
- Five sleep habits consistently implemented

MILESTONE 4: SUSTAINABLE SYSTEM (Date: _________)
- Consistently good sleep for one month
- Resilience when sleep is occasionally disrupted
- Quick return to good sleep after disruptions
- Sleep habits feel automatic rather than effortful
- Confidence in managing your sleep

PERSONAL MILESTONES:
1. _______________________________
2. _______________________________
3. _______________________________

CELEBRATION PLAN FOR REACHING MILESTONES:
_______________________________
_______________________________

Sleep Success Journal Prompts

SLEEP SUCCESS JOURNAL PROMPTS

WEEKLY REFLECTION QUESTIONS:
1. What sleep improvement am I most proud of this week?
2. What strategy has been most helpful for my sleep?
3. What have I learned about my personal sleep needs?
4. How has improved sleep affected other areas of my life?
5. What challenges did I overcome related to sleep?
6. What adjustments do I need to make to my sleep plan?
7. What am I grateful for regarding my rest and recovery?

MONTHLY REFLECTION QUESTIONS:
1. How has my relationship with sleep changed over the past month?
2. What measurable improvements have I seen in my sleep metrics?
3. How has better sleep impacted my:
   - Physical health?
   - Mental wellbeing?
   - Cognitive performance?
   - Relationships?
   - Work/productivity?
4. What habits have become easier or automatic?
5. What areas still need attention or refinement?
6. What have I learned about myself through this process?
7. How can I continue to build on my progress?

CELEBRATION PROMPTS:
1. I'm proud that I've...
2. I've surprised myself by...
3. Others have noticed that I...
4. I feel different in these ways...
5. I'm grateful for...

Course Completion Certificate Template

===============================================
CERTIFICATE OF COMPLETION
===============================================

This certifies that

[YOUR NAME]

has successfully completed

SLEEP & REST 101

A comprehensive course on optimizing sleep quality,
developing effective rest practices, and creating
sustainable sleep habits for improved wellbeing.

Course Completion Date: ___________________

===============================================

These supplementary materials are designed to support your implementation of the concepts and strategies learned throughout the Sleep & Rest 101 course. Feel free to adapt them to your specific needs and circumstances.

supplementary_materials