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Sleep Literacy Presentation

An introduction to the importance of sleep hygiene �and practical tips for better sleep

This is an editable and rebrandable slide deck for presenting to American college students.

Please see speaker notes for script and additional context for each slide.

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What we’ll

cover today:

How much sleep do you need?
Why sleep matters - the science of sleep deprivation
Sleep & health topics
Understanding sleep cycles - REM vs Non-REM
Circadian rhythm
Common sleep myths & facts
What’s keeping you up at night?
Stages of change-how to build better sleep habits
Recommendations for better sleep
Sleep disorders and their prevalence

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Running on empty? Let’s talk sleep!

Pulled an all-nighter? Your brain is running on low power.
Sleep deprivation slows reaction time as much as being legally drunk! (over the limit to drive)

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If you don’t consistently get 8 hours of sleep you’re likely to see

24%

Lower grades

3x

Daytime sleepiness

2.5x

More emotional struggles

3x

Higher infection risk

6%

Worse overall health

4%

Reduction in perceived attractiveness

19%

Reduced energy levels

33%

Higher likelihood of gaining unwanted weight

Aelsson, J., Sundelin, T., Ingre, M., Van Someren, E. J. W., Olsson, A., & Lekander, M. (2010). Beauty sleep: Experimental study on the perceived health and attractiveness of sleep-deprived people. BMJ, 341, c6614. https://doi.org/10.1136/bmj.c6614�

Calderon, J., Fonseca, R. M., & Ceballos, F. R. (2021). Micronutrients in the management of sleep disorders: Current evidence and perspectives. Nutrients, 14(15), 1549. https://doi.org/10.3390/nu14151549�

Price, M., & Cox, L. (2019). The effects of sleep on cognitive performance and social interactions. Nature Neuroscience, 22(6), 919-926. https://doi.org/10.1038/s41539-019-0055-z�

Lichstein, K. L., & Riedel, B. W. (2011). Behavioral treatment of insomnia. Journal of Clinical Sleep Medicine, 7(5), 510-517. https://pmc.ncbi.nlm.nih.gov/articles/PMC3397805/�

Anderson, G., & Johnson, L. (2022). The role of neuroplasticity in sleep and memory. Frontiers in Behavioral Neuroscience, 16, 945661. https://doi.org/10.3389/fnbeh.2022.945661

If you’re not consistently getting 8 hours of sleep, here’s what could happen: Your grades could drop by 24%, you may experience 3 times more fatigue, and you’ll be 2.5 times more likely to feel anxious, tense, angry, or confused. You’ll also have a 3 times higher risk of getting infections, especially viral ones like the common cold. In addition, you may feel 6% less healthy, 4% less attractive, and 19% more tired compared to when you’re well-rested. Not getting enough sleep also makes you less likely to lose weight successfully, increases the likelihood of gaining unwanted weight by 33%, and you may be less likely to exercise regularly or maintain a healthy body weight. So, it’s clear that sleep isn’t just about feeling tired, it affects almost every aspect of our lives. But the big question is how much sleep do we actually need?

https://pmc.ncbi.nlm.nih.gov/articles/PMC3001961/#sec4
https://pmc.ncbi.nlm.nih.gov/articles/PMC9031614/#sec3-nutrients-14-01549
https://www.nature.com/articles/s41539-019-0055-z
https://pmc.ncbi.nlm.nih.gov/articles/PMC3397805/
https://www.frontiersin.org/journals/behavioral-neuroscience/articles/10.3389/fnbeh.2022.945661/full?utm_source

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How many hours did you sleep last night?

(Hours slept before midnight) + (Hours after midnight) = Total sleep

Bedtime 11:00 PM

Wake-up time 7:00 AM

Total sleep 8:00 hours

Pretty good! 7-9 hours is recommended for a 20-year-old. 😊

Example

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How much sleep do you need?

9-12 hours per day.

Children (6-12 yrs)

7-9 hours per day.

Adults (18-64 yrs)

8-10 hours per day.

Teenagers (13-18 yrs)

9-12 hours per day.

Older adults (65+ yrs)

CDC, Sleep and Sleep Disorders, 2025

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How much sleep do you need?

9-12 hours per day.

Children (6-12 yrs)

7-9 hours per day.

Adults (18-64 yrs)

8-10 hours per day.

Teenagers (13-18 yrs)

9-12 hours per day.

Older adults (65+ yrs)

CDC, Sleep and Sleep Disorders, 2025

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Why sleep matters:

Effects of sleep deprivation

Cognitive

Emotional

(mood swings, anxiety, irritability)

Immune

(getting sick more often)

1

3

2

Metabolic

(energy, weight gain, appetite)

4

(thinking, memory, focus)

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Cognitive effect - It’s like being drunk

Getting less than 5 hours of sleep?

You're not just tired – you're functioning at the same cognitive level as someone with a 0.08% blood alcohol concentration.

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Cognitive effects

Slower thinking

Processing info feels like wading through mud

Weaker memory

Where are my keys? Oh, right. In the fridge.

Poor focus

Serious attention span reduction

Slower reaction time

A real hazard in class, work, and driving

National Sleep Foundation, 2021; CDC, 2020; APA, 2020; NIH, 2021; AHA, 2021

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Emotional effects

Irritability skyrockets

Even your best friend is annoying

Increased stress

Tiny problems feel HUGE

Mood swings

Laughing one minute, snapping the next

Anxiety spikes

Suddenly, everything feels overwhelming

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CDC, 2020; APA, 2020; NIH, 2021; AHA, 2021

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Immune effects

Weakened immune system

Easier to catch colds & flu

Slower recovery

That cough? Sticking around for weeks

Inflammation increases

Higher risk of long-term health issues

Blood pressure rises

Your heart’s not loving the all-nighters

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You might think that being awake longer would help you lose weight by burning more calories, but losing sleep can both increase your hunger and it’s harder to feel full—leading to binge eating and weight gain.

Lack of sleep can cause unintended weight gain

Yale New Haven Health. (n.d.). Does lack of sleep cause weight gain? Yale New Haven Health. Retrieved March 11, 2025, from https://www.ynhhs.org/articles/does-lack-of-sleep-cause-weight-gain

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Lack of sleep can make you slower…and less smart.

Studies show that sleep deprivation reduces memory retention by 40% and slows reaction time as much as being legally drunk!

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…people with insomnia are 20 times more likely to develop panic disorder. Insomnia is a reliable predictor of depression and many other psychiatric disorders, including all types of anxiety disorders.

Harvard Medical School. (n.d.). Sleep and health education program. Harvard Medical School. Retrieved March 11, 2025, from https://sleep.hms.harvard.edu/education-training/public-education/sleep-and-health-education-program/sleep-health-education-87?utm

Lack of sleep increases stress, anxiety, and depression risk

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Effects of sleep on metabolism, hormonal regulation, and obesity risk

Sleep duration	7-9 Hours	Less than 7 hours
Metabolism	Metabolism works efficiently	Slower metabolism
	Body is better at using fat for energy	Body stores more fat (especially in the midsection)
Hormonal regulation	Hormones that signal fullness (leptin) are well-regulated	Hormones that trigger hunger (ghrelin) increase, making you feel hungrier
	Fewer cravings	More cravings for high-calorie foods. It’s harder to resist snacks or sweets when you’re tired.
Risk of obesity	Lower risk of weight gain and obesity	2-3 X higher risk of obesity (National Sleep Foundation)
		86% higher obesity risk with sleep deprivation (American Journal of Epidemiology)
Insulin sensitivity	Better insulin sensitivity (helps your body manage blood sugar)	Increased insulin resistance (trouble managing blood sugar), higher risk for type 2 diabetes

Let’s look at how sleep duration impacts your health. Ideally, you want 7-9 hours of sleep. This keeps your metabolism balanced and optimizes fat burning. Sleep less than 7 hours, and your metabolism slows down, leading to increased fat storage, especially around your belly.

Hormones are also affected. With enough sleep, leptin (your fullness hormone) stays regulated. But with less sleep, ghrelin (the hunger hormone) spikes, making you crave high-calorie foods.

When it comes to obesity risk, getting enough sleep lowers your chances of weight gain. But sleeping less makes you 2-3 times more likely to become obese. In fact, sleep deprivation increases the risk of obesity by 86%.

Sleep also helps insulin sensitivity, reducing the risk of type 2 diabetes. Less sleep leads to insulin resistance and higher diabetes risk. Overall, getting enough sleep lowers your risk of metabolic syndrome, heart disease, obesity, and diabetes.

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Cognitive

Slow thinking, bad memory, lowered alertness

Emotional

Stressed, easily irritated

Immune

Fatigue setting in, blood pressure rising

National Sleep Foundation, 2021; CDC, 2020; APA, 2020; NIH, 2021; AHA, 2021

https://www.nutritiontactics.com/even-7-hours-of-sleep-is-suboptimal/ Will need our own version fromm

5 Hours of sleep – the sneaky decline

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Cognitive

Attention span of a squirrel, poor decision-making

Emotional

Increased anxiety, Unpredictable mood swings

Immune

weakened immune system

National Sleep Foundation, 2021; CDC, 2020; APA, 2020; NIH, 2021; AHA, 2021

https://www.nutritiontactics.com/even-7-hours-of-sleep-is-suboptimal/ Will need our own version fromm

3 Hours of sleep – zombie mode

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Sleep deprivation effects

Immediate all-nighter (no sleep)

Cognitive

Foggy, slow, reaction time like a sloth

Emotional

Increase in irritability, increase in relationship friction

Immune

Increased chance of sickness , Slower recovery from sickness

National Sleep Foundation, 2021; CDC, 2020; APA, 2020; NIH, 2021; AHA, 2021

https://www.nutritiontactics.com/even-7-hours-of-sleep-is-suboptimal/ Will need our own version fromm

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Cognitive

Just as slow as an all-nighter by the end of the week

Emotional

More irritable and reactive every day

Immune

Higher risk of getting sick and long-term health issues

National Sleep Foundation, 2021; CDC, 2020; APA, 2020; NIH, 2021; AHA, 2021

https://www.nutritiontactics.com/even-7-hours-of-sleep-is-suboptimal/ Will need our own version fromm

The cumulative cost of sleep loss

ex. 1.5 hours per night for five days

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The progression of sleep deprivation�WARNING: Information below is well documented but should get clinical confirmation as good advice for the general public

Effect	Short-term (1–2 nights)	Medium-term (several days/weeks)	Long-term (months/years)
🧠 Cognitive	Memory and focus might not work as well, and reaction time may slow down (1,3)	Impaired decision-making increases the likelihood of impulsive or risky choices (7)	Over time, your cognitive functions like thinking, focus, memory may become foggier, and your brain may show signs of aging sooner (13, 14)
🎯 Decision-making	Harder to concentrate and more likely to make little mistakes (2)	Greater tendency to act quickly without thinking, particularly in financial or social situations (8)	Persistent cognitive decline, higher risk of neurodegenerative diseases (like Alzheimer’s) (13, 14)
😡 Emotional	Increased stress, irritability, and emotional sensitivity (3)	Greater mood fluctuations and you may feel more anxious or sensitive than usual (9,10)	Increased risk of depression and chronic anxiety disorders (15)
🍕 Metabolism	Increased cravings, and your body may have trouble keeping hormones balanced (4)	Metabolism may slow down slightly, making it easier to gain weight even if your eating habits remain the same (11)	Insulin resistance(when your brain has trouble managing sugar), increased risk of diabetes and obesity (16)
💪 Immune system	Weakened immune function, higher risk of catching colds (5)	More frequent illnesses, slower recovery from infections (12)	Chronic inflammation, increased risk of serious diseases (heart disease, hypertension) (17,18)
Overview	Takes up to a week to fully recover from an all-nighter. Even an hour of jetlag can take 4+ days to fully recover (6)	Sleep debt can build up and affect your health—even if you don’t feel tired (2)	Some effects may be harder to reverse if sleep issues continue for a long time

WARNING: INFORMATION ON THIS SLIDE IS WELL DOCUMENTED BUT SHOULD GET CLINICAL CONFIRMATION AS GOOD ADVICE FOR THE GENERAL PUBLIC

�Let’s break down the effects of sleep deprivation over different time frames.

In the short term—just 1 to 2 nights without proper sleep, you may experience impaired memory, slower reaction time, and poor concentration. You’ll also notice more mistakes and difficulty focusing. On the emotional side, sleep loss increases stress and irritability, leaving you more vulnerable to mood swings and anxiety. Metabolism-wise, cravings go up, and you may experience slight hormonal imbalances. Your immune system is weakened, so you’re more likely to catch a cold.

As sleep deprivation extends into the medium term—several days or weeks, judgment becomes poor, and you may make more impulsive decisions. Stress and anxiety could worsen, and mood swings become more frequent. Your metabolism slows down, leading to weight gain, and your immune system doesn’t recover as quickly, resulting in more frequent illnesses.

In the long term, the damage becomes even more significant. Prolonged sleep deprivation can lead to persistent cognitive decline, with an increased risk of neurodegenerative diseases like Alzheimer’s. It also raises the risk of chronic depression and anxiety disorders. Your metabolism could reach the point of insulin resistance, leading to a higher risk of type 2 diabetes and obesity. And on top of that, your immune system remains chronically weakened, with increased inflammation that puts you at risk for serious conditions like heart disease and hypertension.

It’s important to note that sleep debt builds up, meaning the negative effects worsen even if you feel ‘fine.’ The recovery can take a while—an all-nighter can take up to a week to fully recover from, and even just an hour of jetlag could take over 4 days to get back to normal. Some of the damage may even be permanent, especially when it comes to long-term brain and emotional health.

Short-term vs. Long-term: The big difference is that long-term sleep deprivation causes lasting damage—your body and brain may never fully recover.

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Understanding

sleep cycles

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REM vs Non-REM Sleep

Non-REM sleep (early in the night):

Physical restoration
Tissue repair, immune boost
Your body recharges!

REM Sleep (later in the night):

Emotional processing
Memory consolidation
Boosts creativity & problem-solving

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A typical sleep cycle lasts about 90 minutes �and repeats 4-6 times each night.

�Each cycle is made up of 4 stages:

�Light sleep (N1):; lasts 1-7 minutes.��Light sleep (N2): Body relaxes further; lasts 10-25 minutes.��Deep sleep (N3): Restorative sleep; helps recovery and memory consolidation; lasts 20-40 minutes.��REM sleep: Brain active, vivid dreams; supports cognitive function and creativity; lasts 10-60 minutes.

National Institutes of Health. (2019). Sleep and sleep disorders. In StatPearls

[Internet]. Retrieved March 11, 2025, from https://www.ncbi.nlm.nih.gov/books/NBK526132/

So, what exactly is the sleep cycle? Well, a typical sleep cycle lasts about 90 minutes and repeats 4 to 6 times throughout the night. Each cycle is made up of 4 stages: N1, N2, N3, and REM. Let’s break down what happens in each stage.

Stage 1 (N1) is light sleep, and it lasts just 1 to 7 minutes. This is when you’re starting to drift off, and your body begins to relax.

Stage 2 (N2) is a deeper level of relaxation, and it lasts anywhere from 10 to 25 minutes. Your body temperature drops, heart rate slows down, and you’re moving into more restful sleep.

Stage 3 (N3) is deep sleep—this is the restorative stage. It lasts about 20 to 40 minutes and is key for physical recovery and memory consolidation. This stage is crucial for feeling refreshed the next day.

Stage 4 (REM) is where things get interesting! Your brain becomes highly active, and this is when you experience vivid dreams. REM sleep lasts between 10 to 60 minutes and is important for cognitive functions like learning, memory, and creativity.

So, in each sleep cycle, your body and mind go through these stages, helping you rest, recover, and process the day. This is why getting enough sleep and getting through all these stages is so important for overall health.

https://www.ncbi.nlm.nih.gov/books/NBK526132/

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Why it matters?

NREM sleep

(Earlier in the night)

Physical

restoration

Tissue repair, immune boost

Your body recharges!

Emotional processing

Memory consolidation

Boosts creativity & problem-solving

REM sleep

(Later in the night)

💪

🧠

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Impact of sleep timing on your cycle

Sleeping Late

Interrupts Non-REM sleep → Incomplete physical restoration.
Cuts into REM sleep → Affects emotional health and creativity.

Waking Up Early

Disrupts REM sleep → Leads to brain fog and reduced focus.
Shortened sleep = lower energy levels → You’re not operating at your best.

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Understanding REM rebound

REM rebound: when the brain and body try to catch up on missed REM sleep by making that stage more intense, longer, or more frequent.
Why it happens: after insufficient REM sleep, the body attempts to "catch up," but the process is not as effective as getting regular, consistent sleep.
Vivid dreams: dreams may feel stronger or happen more often than usual.
Disorientation: it can be harder to feel clear-headed right after waking up.
Confusion: some people may feel momentarily unsure of where they are or what time it is.
Headaches: may occur during REM rebound, especially after sleep disruption.

\

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Optimizing your day:

circadian Rhythm Guide

Time	What to do & why it helps
6:00 AM - 8:00 AM	Get morning sunlight → helps reset your circadian rhythm, boosts serotonin, and suppresses melatonin. Spend at least 15-30 minutes outdoors.
9:00 AM - 11:00 AM	Do cognitive & creative Tasks → your brain is sharpest in the morning; great for problem-solving and deep work. Peak alertness.
1:00 PM - 3:00 PM	Short aap → If needed, a 10-20 minute power nap can help recharge your energy without affecting nighttime sleep.
6:00 PM - 8:00 PM	Eat a light dinner → Avoid heavy, spicy, or high-sugar meals, as they can disrupt digestion.
8:00 PM - 10:00 PM	Limit blue light exposure → avoid screens or use blue light filters to support melatonin production. Dim the lights.
10:00 PM - 12:00 PM	Best time for sleep preparation → engage in a calming bedtime routine. Keep the bedroom cool (60-67°F).
2:00 AM-4:00 AM	Melatonin secretion peaks → optimal rest and hormone regulation. If you wake up, avoid bright lights and try staying still or listening to calming sounds to ease back to sleep.
4:30 AM - 6:00 AM	Melatonin levels drop → your body naturally prepares to wake up as cortisol rises. Since your body is naturally preparing to wake up, avoid bright screens and lights to help ease the transition into the morning.

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The length of day and night being the same is only true in Boston during the two equinoxes

Let’s talk more about circadian rhythm, that fancy name for your body's 24-hour clock. Imagine it like a backstage crew that keeps everything running smoothly, telling your body when to sleep, eat, and even when to feel awake and energized. It’s basically like your own personal alarm system but much cooler.

It’s light that tells this internal clock what time it is. Your circadian rhythm syncs with the sun, guiding you to sleep at night and keeping you alert during the day. It’s like your body’s own natural timekeeper.

Ever felt sleepy when the lights go down? That’s because your brain releases melatonin, the sleep hormone. The less light you get, the more melatonin gets released, making you feel sleepy. It’s nature’s way of saying, time to rest!

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Sleep FAQs

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Does alcohol help you sleep better?

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How does alcohol affect your sleep?

Alcohol is a sedative and may help you fall asleep at first
However, it disrupts your sleep cycle.
REM sleep may be reduced, which plays an important role in feeling fully rested.
Sleep may feel lighter or more broken, leading to tiredness the next day.
Healthier sleep habits—like reading, meditation, or finishing drinks earlier—can support more restful sleep.

National Institutes of Health. More frequent use of cannabis may disrupt sleep patterns. PubMed Central. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC7572650/#:~:text=More%20frequent%20use%20of%20cannabis,%2C21%2C29%2D31

So, while alcohol is a sedative and might help you fall asleep initially, it’s not exactly the sleep miracle you might think. Alcohol disrupts your sleep cycle, cutting into those crucial REM stages—the kind of sleep that leaves you feeling rested and refreshed. Instead of deep, restorative sleep, alcohol leads to fragmented rest and grogginess the next day. So, if you’re looking for better sleep, try healthier alternatives like reading, meditation, or even drinking earlier in the day.

And here’s another important note: marijuana isn’t great for sleep either. More frequent cannabis use has been linked to a range of sleep problems, including lower sleep quality, disturbances, longer time to fall asleep, reduced sleep duration, and even insomnia. So, when it comes to winding down, making healthier choices can go a long way in improving sleep!

https://pmc.ncbi.nlm.nih.gov/articles/PMC7572650/#:~:text=More%20frequent%20use%20of%20cannabis,%2C21%2C29%E2%80%9331.

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Can you really "catch up" on

sleep over the weekend?

Sleeping in can feel nice, but it may not fully make up for sleep missed during the week.
Irregular sleep messes with your body clock, making weekdays tougher.
Consistency is key for better sleep and more energy.

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You can’t make it ALL up over the weekend

Sleep debt is real: extra sleep later doesn’t fully replace what’s missed.
Weekday sleep loss adds up, and one weekend of rest may not be enough.
Consistency matters: regular sleep helps the body function at its best.
Sleeping in on Saturday might help short-term, but it’s not the same as regular rest.

More weekend sleep can help you feel better, but it doesn’t restore everything.

Maybe earlier �Raise your hand if you've ever stayed up too late during the week, only to tell yourself: No worries, I’ll just sleep in this weekend and catch up! Well, spoiler alert, sleep debt is real, and you can’t exactly ‘bank’ sleep during the week to pay it back later.

That’s right, while catching up on sleep over the weekend might help you feel a little more refreshed, it doesn’t fully fix the mental fog, slower reaction times, or any other problems caused by sleep deprivation. Your body thrives on consistent, regular sleep, not a quick fix!

So next time you think about staying up late because you'll just sleep extra on Saturday, think again. You can’t make up for those late nights with one weekend nap. Keep your sleep game strong all week long, and you'll feel way better overall!

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Does exercise help you sleep?

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Does late-night exercise help

or hurt your sleep?

Intense workouts before bed can raise more adrenaline, making it harder to fall asleep.
Raised body temp can delay sleep.
Try yoga or finish workouts 3+ hours before bed.

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Exercise & Sleep are best friends—when one thrives, the other does too!

No exercise? Sleep becomes restless and unproductive.
Poor sleep? Goodbye, energy for a good workout.

Sleep = energy: without enough sleep, your body is too tired for exercise, and without exercise, your body can't sleep well.

It’s a loop—but a good one when you break the cycle!

Sleep often gets sidelined in the well-being conversation, but it’s the foundation that holds everything together

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Does watching TV really help you fall asleep?

Ever find yourself watching TV or scrolling before bed?�
Let’s talk about why that might not support the best sleep.

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What are some things you might do that would be an ok replacement to a screen?

Jafari, F., Mollahosseini, M., & Moshiri, S. (2021). The role of sleep in metabolic disorders: A review of molecular mechanisms and therapeutic approaches. Journal of Clinical Sleep Medicine, 17(6), 1211–1223. https://doi.org/10.5664/jcsm.9310.

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Let’s talk about snoring—why does it matter?

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Is snoring really harmless?

Snoring might be noisy for others—and sometimes, it may also be a sign of sleep apnea, a condition that affects breathing during sleep.
Loud, frequent snoring may be a sign of sleep apnea, which can affect your health.
It’s a good idea to talk to a doctor if snoring is loud or includes gasping.

💡 There are now also apps that can record your snoring

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Myth #6: I can function on 4 hours of sleep!

�

You might feel "fine" the next day, but...

Sleep debt builds up – leading to poorer focus, memory, and decision-making in the following days.
Lasting effects – fatigue, reduced immune function, and mood disturbances can persist for days.

Missing sleep doesn’t just affect one day, it affects the entire week!

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Sleep isn’t a bank account.

You can’t bank sleep.

�

You might feel "fine" the next day, but...

Sleep debt builds up – leading to poorer focus, memory, and decision-making in the following days.
Lasting effects – fatigue, reduced immune function, and mood disturbances can persist for days.

Missing sleep doesn’t just affect one day, it affects the entire week!

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Special considerations – variations in sleep needs

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Sleep and gender

Men's sleep needs:

Sleep duration: 7-8 hours
Men often experience fewer sleep disturbances but may have a higher risk of sleep apnea.

Women's sleep needs:

Sleep duration: 7-9 hours
Women tend to sleep slightly longer than men but experience more sleep disturbances due to hormonal changes.

Polo-Kantola et al., 2016; Bixler et al., 2009; Mallampalli & Carter, 2014

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Sleep and the menstrual cycle/pregnancy

Menstrual cycle:

Luteal phase (pre-menstrual): hormonal fluctuations can cause more sleep disturbances. Extra sleep might be needed.
Menstruation: sleep quality may be affected, but the need for extra sleep varies per person.

Pregnancy:

Sleep disturbances are common, especially during the first and third trimesters. More sleep (8-10 hours) may be necessary for optimal health.

Centers for Disease Control and Prevention, 2025; Bixler et al., 2009; Mallampalli & Carter, 2014

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Chronotype & Sleep

Chronotype: your internal clock affects when you feel most alert or sleepy.

Morning types: may benefit from an earlier bedtime and wake-up time to align with natural energy peaks.
Evening types: may struggle with early wake-ups, as their natural rhythm leans toward later sleep and wake times.

Optimal sleep for chronotypes: getting the right amount of sleep at the optimal time is key to maximizing energy, productivity, and overall well-being

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Let’s explore what might be getting in the way of sleep.

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What gets in the way of a good night’s rest?

Screen time & social media – hard to disconnect before bed.
Gaming & streaming – keeps the mind too active for sleep.
Caregiving responsibilities – hard to prioritize your own sleep.
Work & shift schedules – sleep gets pushed aside.
Restlessness & stress – trouble falling and staying asleep.
Other

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How do these reasons for not going out late sound?

"I want to go to bed because I went to a talk about how not getting sleep can kill you!"

"I have a paper to write tomorrow."

"I love you, but can we grab coffee or go on a hike tomorrow?"

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How good is your sleep? Take a quick assessment!

Do you wake up feeling refreshed?
Do you need caffeine to stay awake?
Do you have a consistent sleep schedule?
Do you struggle to fall asleep?
Do you fall asleep too quickly?

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Stages of change in improving sleep

�Precontemplation:� “I sleep fine, no issues.”

Contemplation: �“Maybe my sleep could be better...”

Preparation: �“I’m going to try going to bed earlier.”

Action: �“I’m creating a sleep routine and sticking to it!”

Maintenance: �“My sleep habits are helping me feel rested daily!”

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Stages of change in improving sleep

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Precontemplation

“I sleep fine, no issues.”

Contemplation

“Maybe my sleep could be better...”

Preparation

“I’m going to try going to bed earlier.”

Action

“I’m creating a sleep routine and sticking to it!”

Maintenance

“My sleep habits are helping me feel rested daily!”

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Stages of change in improving sleep

Precontemplation

“I sleep fine, no issues.”

Contemplation

“Maybe my sleep could be better...”

Preparation

“I’m planning to start going to bed earlier.”

Action

“I’m creating a sleep routine and sticking to it!”

Maintenance

“My sleep habits are helping me feel rested daily!”

Let’s explore how we can improve our sleep, using the Stages of Change a framework that shows the process of shifting habits. It's similar to how people change other behaviors, like quitting smoking, but today we’ll apply it to sleep! Here’s a breakdown of how this works:

Precontemplation�At this stage, you might think: 'I sleep just fine, no issues here.' People aren’t even aware of a potential sleep problem—they’re just going through the motions without much thought about it.
Contemplation�Now you’re starting to wonder: 'Maybe I don’t sleep as well as I thought.' At this point, people begin to realize that something might be affecting their rest—though they’re still not sure what to do about it yet.
Preparation�Here, you’re getting ready to take action: 'I think I should try going to bed earlier, or maybe cut out the caffeine.' This is when people start making plans to improve their sleep but haven’t started yet.
Action�This is where the change happens! 'I’m going to try a new bedtime routine or use relaxation techniques to help me fall asleep.' Now people are actively making changes to improve their sleep habits.
Maintenance�You’ve made your new sleep habits a part of your daily routine: 'I’m consistently going to bed at the same time and waking up feeling refreshed.' At this stage, people have successfully incorporated their changes and are sustaining them.

Where do you see yourself? Whether you're at the beginning of this process or in the action stage, remember each step gets you closer to better sleep!

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Recommendations

for better sleep

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Set a consistent sleep schedule

Helps regulate your body's internal clock (circadian rhythm).
Improves sleep quality and energy levels.
Avoids “social jet lag” that makes Mondays extra painful!

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Try to keep a steady sleep and wake time every day—even on weekends.

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Get more morning sunlight

Why it works:

Exposure to natural light in the morning helps reset your circadian rhythm.
Sunlight boosts serotonin, which helps regulate melatonin and improves sleep quality.

Try getting 15–20 minutes of sunlight in the morning—it can help your body wake up naturally.

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Temperature control—cooler is better!

Cooler temperatures (60-67°F) signal to your body that it's time to sleep.
Helps promote deeper, more restful sleep.
A room that’s too warm can interfere with your body's temperature regulation and reduce sleep quality.

Small changes—like using a fan or switching to breathable sheets—can help create a better sleep environment.

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The power of a sleep journal

Tracking sleep patterns helps identify behaviors that block sleep or trigger anxiety.
Writing down thoughts releases tension and prepares your mind for rest.

It’s like a ‘mental declutter’ for your brain!

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Keep meals light before bed

Try to finish your last meal 2–3 hours before bed. If you’re still hungry, a light snack—like a banana or a few nuts—can be a good option.

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Why eating earlier can support better sleep

Eating within 3 hours of bedtime can raise the chance of waking up at night by 40%.
Late meals may lead to heartburn (also called gastroesophageal reflux), which can disrupt sleep.
It might not affect how fast you fall asleep, but late eating can lead to more wake-ups during the night.
Eating a little earlier can support better sleep quality.

Chung N, Bin YS, Cistulli PA, Chow CM. Does the proximity of meals to bedtime influence the sleep of young adults? Int J Environ Res Public Health. 2020;17(8):2677. doi:10.3390/ijerph17082677.

Let’s head over to research corner and dive into the data because I know you are wondering why should I eat earlier? What’s the science behind it? Well, a study by Nikola Chung and colleagues looked into this and found that eating a meal within 3 hours of going to bed increases the chances of waking up at night by 40%. This is pretty significant, right?

Now, why does this happen? Well, eating late can cause issues like gastroesophageal reflux, basically, your stomach acid creeping up into your esophagus, which can mess with your sleep. It’s not just about the time either; your body’s natural digestion processes might also affect how well you sleep.

So, what can you do about it? The study suggests that simply eating earlier can make a huge difference. You don’t have to give up your favorite late-night snack, but eating earlier in the evening could help you get better rest.

While this study doesn’t say meal timing is the only thing that impacts your sleep, it’s definitely a simple thing you can try to improve your quality of sleep.

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Take a warm bath or shower

A warm bath or shower raises your body temperature slightly, and as your body cools down afterward, it helps signal your body that it’s time to wind down and get sleepy.

Try soaking in a warm bath or shower 30 minutes to an hour before bed to help you relax and prepare your body for a restful night.

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Social jet lag

What is Social jet lag?

It’s the mismatch between your body's internal clock and your social schedule (like staying up late for social events, work, or studying).

How do you feel?

Tired? Out of sync? Like you’ve just landed from a long flight?
That's social jet lag. Your body needs rest, but your schedule is keeping you up.

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How do these reasons for not going out late sound?

"I’m staying in—I learned that not getting enough sleep over time can really affect your health."

"I have a paper to write tomorrow and need to be able to think clearly."

"I love you, but can we grab coffee or go on a hike tomorrow?"

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Avoid screens before bed

Blue light from screens disrupts melatonin production, making it harder to fall asleep.

If screens help you relax, try dimming the brightness, using night mode, or setting a time to gently unplug before bed.

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Stay hydrated earlier in the day and gradually

Hydration helps prevent dry mouth and cramps.
Drink most of your water earlier in the day.

Try drinking more water earlier in the day to avoid bathroom trips at night.

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Tips to fall back asleep

Try non-sleep deep rest (NSDR) or yoga nidra
Do some mindful breathing or meditation
If you're still awake after 15–20 minutes, get out of bed and do something calming in low light—like stretching, listening to soft music, or journaling
Return to bed when you feel sleepy
Avoid clock watching—it can make you feel more stressed

Datta K, et al. Yoga nidra improves sleep in chronic insomnia. Natl Med J India. 2021;34(3):143-150. doi:10.25259/NMJI_63_19�

Azam MA, et al. Effects of mindful breathing on heart rate variability in students. JMIR Res Protoc. 2019;8(12):e14119. doi:10.2196/14119�

Krakow B, et al. Clock-watching behavior in insomnia and PTSD. J Nerv Ment Dis. 2012;200(9):821-825. doi:10.1097/NMD.0b013e318266bba3

If you find yourself awake in the middle of the night, here are a few helpful techniques to try:

First, Non-Sleep Deep Rest (NSDR) or Yoga Nidra can promote deep relaxation, which helps reset your mind without needing to sleep. This can make it easier to drift off once you're back in bed.

You can also try Mindful Meditation—focusing on your breath or sensations in your body to reduce stress and calm your mind.

Avoid clock-watching, as checking the time can increase anxiety and make it harder to sleep.

Lastly, Stimulus Control Therapy: If you can’t sleep after 15-20 minutes, get out of bed and do something relaxing in another room until you feel drowsy, then return to bed when you're ready to sleep.

Yoga Nidra: Datta K, Tripathi M, Verma M, Masiwal D, Mallick HN. Yoga nidra practice shows improvement in sleep in patients with chronic insomnia: A randomized controlled trial. Natl Med J India. 2021;34(3):143-150. doi:10.25259/NMJI_63_19

Mindful : Azam MA, Latman VV, Katz J. Effects of a 12-Minute Smartphone-Based Mindful Breathing Task on Heart Rate Variability for Students With Clinically Relevant Chronic Pain, Depression, and Anxiety: Protocol for a Randomized Controlled Trial. JMIR Res Protoc. 2019;8(12):e14119. Published 2019 Dec 2. doi:10.2196/14119

Nocturnal time monitoring: Krakow B, Krakow J, Ulibarri VA, Krakow J. Nocturnal time monitoring behavior ("clock-watching") in patients presenting to a sleep medical center with insomnia and posttraumatic stress symptoms. J Nerv Ment Dis. 2012;200(9):821-825. doi:10.1097/NMD.0b013e318266bba3

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Physical activity enhances sleep duration and quality.

Exercise helps regulate circadian rhythms and promotes deep sleep.
Timing of exercise is crucial: avoid vigorous workouts too close to bedtime.
Engage in at least 30 minutes of moderate exercise daily.

Schedule intense workouts earlier in the day; try light activities like yoga in the evening.

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A quick comedic interlude

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Sleep disorders & their prevalence

(Page 1 of 2)

Insomnia

Trouble falling or staying asleep, which affects how you feel during the day
10%–30% of adults experience it; 6%–15% meet the clinical definition
Fewer than 20% of people with insomnia get treatment

Sleep apnea

Repeated breathing interruptions during sleep.
26%(about 1 in 4) of adults between the ages of 30 and 70 years have sleep apnea

Restless legs syndrome (RLS)

A strong urge to move your legs, especially at night or when resting
Less than 10% of people with RLS or excessive sleepiness are diagnosed
Prevalence: Around 1% in Asia, up to 19% in Northern Europe.

im, H., & Park, S. (2018). Effects of sleep deprivation on cognitive and emotional functions. Sleep Medicine Research, 9(1), 1-5. Retrieved March 11, 2025, from https://www.sleepmedres.org/journal/view.php?number=14

Now let’s dive into a few more sleep disorders that also impact a significant portion of the population.

Narcolepsy is a rare condition, affecting only 0.04% of people. It causes excessive daytime sleepiness and sudden sleep attacks that can happen without warning, making it difficult to stay awake and alert.

Parasomnias include abnormal behaviors during sleep, like sleepwalking, night terrors, and REM or Non-REM sleep parasomnias. While they’re common in children—affecting 10 to 30%—they can also affect adults.

Lastly, Hypersomnia is characterized by excessive daytime sleepiness despite getting adequate sleep at night. It affects about 5 in 1,000 individuals.

These disorders are not something that can be fixed with basic sleep hygiene tips alone. Many of them require professional attention to get to the root of the issue. Studies show that less than 20% of insomnia cases are properly treated, and people with excessive sleepiness or RLS often go undiagnosed. Recognizing these disorders and understanding when sleep hygiene isn’t enough can help us seek the right medical help when needed.

Sleep Apnea�https://aasm.org/rising-prevalence-of-sleep-apnea-in-u-s-threatens-public-health/�

https://www.sleepmedres.org/journal/view.php?number=14

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Sleep disorders & their prevalence

(Page 1 of 2)

Narcolepsy

Excessive daytime sleepiness and sudden sleep attacks.
Rare: Affects 0.04% of the population.

Hypersomnia

Excessive daytime sleepiness despite having adequate nighttime sleep.
Rare: Affects approximately 0.05%

im, H., & Park, S. (2018). Effects of sleep deprivation on cognitive and emotional functions. Sleep Medicine Research, 9(1), 1-5. Retrieved March 11, 2025, from https://www.sleepmedres.org/journal/view.php?number=14

Parasomnias

Abnormal behaviors during sleep, including sleepwalking, night terrors, REM parasomnias and NON REM sleep parasomnias
Common in children, but can also affect adults.
Affects 10-30% of children.

Now let’s dive into a few more sleep disorders that also impact a significant portion of the population.

Narcolepsy is a rare condition, affecting only 0.04% of people. It causes excessive daytime sleepiness and sudden sleep attacks that can happen without warning, making it difficult to stay awake and alert.

Parasomnias include abnormal behaviors during sleep, like sleepwalking, night terrors, and REM or Non-REM sleep parasomnias. While they’re common in children—affecting 10 to 30%—they can also affect adults.

Lastly, Hypersomnia is characterized by excessive daytime sleepiness despite getting adequate sleep at night. It affects about 5 in 1,000 individuals.

These disorders are not something that can be fixed with basic sleep hygiene tips alone. Many of them require professional attention to get to the root of the issue. Studies show that less than 20% of insomnia cases are properly treated, and people with excessive sleepiness or RLS often go undiagnosed. Recognizing these disorders and understanding when sleep hygiene isn’t enough can help us seek the right medical help when needed.

https://www.sleepmedres.org/journal/view.php?number=14

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Join the sleep revolution!

Your sleep matters. Be part of the movement for better sleep and health.

You can copy this presentation, rebrand and alter it. We ask you cite this link: sleepawarenessmonth.org/sleepslides as a source, whatever format you share it. We would really appreciate letting us know how you use it, but that is not legally required. �

Give us feedback

www.sleepawarenessmonth.org

shikha@health-culture.org

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References

CDC, Sleep and Sleep Disorders, 2025

Walker, Adam. “Sleep and Its Impact on Brain Function: A Neuroscientific Perspective.” Neuroscience and Psychiatry: Open Access, vol. 7, no. 6, 17 Dec. 2024, pp. 287–289, www.openaccessjournals.com/articles/sleep-and-its-impact-on-brain-function-a-neuroscientific-perspective-18232.html?, https://doi.org/10.47532/npoa.2024.7(6).287-289. Accessed 4 Mar. 2025.

Alhola, Paula, and Päivi Polo-Kantola. “Sleep Deprivation: Impact on Cognitive Performance.” Neuropsychiatric Disease and Treatment, vol. 3, no. 5, Oct. 2007, p. 553, pmc.ncbi.nlm.nih.gov/articles/PMC2656292/.

Thompson, Kayla I., et al. “Acute Sleep Deprivation Disrupts Emotion, Cognition, Inflammation, and Cortisol in Young Healthy Adults.” Frontiers in Behavioral Neuroscience, vol. 16, 23 Sept. 2022, https://doi.org/10.3389/fnbeh.2022.945661.

SCHMID, SEBASTIAN M., et al. “A Single Night of Sleep Deprivation Increases Ghrelin Levels and Feelings of Hunger in Normal-Weight Healthy Men.” Journal of Sleep Research, vol. 17, no. 3, Sept. 2008, pp. 331–334, onlinelibrary.wiley.com/doi/full/10.1111/j.1365-2869.2008.00662.x, https://doi.org/10.1111/j.1365-2869.2008.00662.x.

Garbarino, Sergio, et al. “Role of Sleep Deprivation in Immune-Related Disease Risk and Outcomes.” Communications Biology, vol. 4, no. 1, 18 Nov. 2021, www.ncbi.nlm.nih.gov/pmc/articles/PMC8602722/, https://doi.org/10.1038/s42003-021-02825-4.

Kitamura, Shingo, et al. “Estimating Individual Optimal Sleep Duration and Potential Sleep Debt.” Scientific Reports, vol. 6, no. 1, 24 Oct. 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC5075948/, https://doi.org/10.1038/srep35812.

“Sleep Deprivation: Impact on Cognitive Performance.” Neuropsychiatric Disease and Treatment, vol. 3, no. 5, Oct. 2007, p. 553, pmc.ncbi.nlm.nih.gov/articles/PMC2656292/.

Xu, Wenhao, et al. “Sleep Deprivation Alters Utilization of Negative Feedback in Risky Decision-Making.” Frontiers in Psychiatry, vol. 15, 19 Nov. 2024, pmc.ncbi.nlm.nih.gov/articles/PMC11611806/, https://doi.org/10.3389/fpsyt.2024.1307408. Accessed 15 Feb. 2025.

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References

Leproult, R., et al. “Sleep Loss Results in an Elevation of Cortisol Levels the next Evening.” Sleep, vol. 20, no. 10, 1 Oct. 1997, pp. 865–870, pubmed.ncbi.nlm.nih.gov/9415946/.

Saghir, Zahid, et al. “The Amygdala, Sleep Debt, Sleep Deprivation, and the Emotion of Anger: A Possible Connection?” Cureus, vol. 10, no. 7, 2 July 2018, https://doi.org/10.7759/cureus.2912.

Knutson, Kristen L., et al. “The Metabolic Consequences of Sleep Deprivation.” Sleep Medicine Reviews, vol. 11, no. 3, June 2007, pp. 163–178, www.sciencedirect.com/science/article/pii/S1087079207000202, https://doi.org/10.1016/j.smrv.2007.01.002. Accessed 6 May 2019.

“Role of Sleep Deprivation in Immune-Related Disease Risk and Outcomes.” Communications Biology, vol. 4, no. 1, 18 Nov. 2021, www.ncbi.nlm.nih.gov/pmc/articles/PMC8602722/, https://doi.org/10.1038/s42003-021-02825-4.

Chu, Congying, et al. “Total Sleep Deprivation Increases Brain Age Prediction Reversibly in Multisite Samples of Young Healthy Adults.” Journal of Neuroscience, vol. 43, no. 12, 22 Mar. 2023, pp. 2168–2177, www.jneurosci.org/content/43/12/2168, https://doi.org/10.1523/JNEUROSCI.0790-22.2023.

“Total Sleep Deprivation Increases Brain Age Prediction Reversibly in Multisite Samples of Young Healthy Adults.” Journal of Neuroscience, vol. 43, no. 12, 22 Mar. 2023, pp. 2168–2177, www.jneurosci.org/content/43/12/2168, https://doi.org/10.1523/JNEUROSCI.0790-22.2023.

Neckelmann, Dag, et al. “Chronic Insomnia as a Risk Factor for Developing Anxiety and Depression.” Sleep, vol. 30, no. 7, July 2007, pp. 873–880, https://doi.org/10.1093/sleep/30.7.873.

Knutson, Kristen L., and Eve Van Cauter. “Associations between Sleep Loss and Increased Risk of Obesity and Diabetes.” Annals of the New York Academy of Sciences, vol. 1129, no. 1, May 2008, pp. 287–304, https://doi.org/10.1196/annals.1417.033.

Mullington, Janet M., et al. “Sleep Loss and Inflammation.” Best Practice & Research Clinical Endocrinology & Metabolism, vol. 24, no. 5, Oct. 2010, pp. 775–784, www.ncbi.nlm.nih.gov/pmc/articles/PMC3548567/, https://doi.org/10.1016/j.beem.2010.08.014. Accessed 19 Nov. 2019.

Evbayekha, Endurance O, et al. “Sleep Deprivation Is Associated with Increased Risk for Hypertensive Heart Disease: A Nationwide Population-Based Cohort Study.” Cureus, vol. 14, no. 12, 27 Dec. 2022, https://doi.org/10.7759/cureus.33005.

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Image sources

Freepik.com

Vecteezy.com

See image by image references at this link