Peer Mentor Talking Points
Sharing Your Experience
Before guiding your mentee, reflect on your own sleep journey:
At the beginning:
How did you make sleep a priority?
What was your evening routine before bed?
How many hours of sleep did you get?
Today:
How have you made sleep a priority?
How many hours of sleep do you get?
How do you prepare for bed?
What are you still working on in this area?
For the Mentee
Invite your mentee to share their experiences:
What does sleep look like for them right now?
What is working well in their sleep routine?
What is not working?
How would they like this area to look differently in their life?
Why Sleep Matters
Sleep is essential for overall health and well-being. It supports physical, mental, and emotional health, yet many adults overlook its importance.
Fun Facts:
Sleep removes toxins from your brain that build up during the day.
Without sleep, it’s harder to learn, form new memories, and concentrate.
Adults need 7+ hours of sleep per night.
Benefits of Sleep:
Improved cognitive function (memory, concentration, problem-solving)
Better mood and emotional well-being
Stronger immune system
Supports physical health, growth, weight management, and reduces risk of chronic diseases
Factors That Affect Sleep
Screen time: Blue light from devices can disrupt sleep.
Caffeine and stimulants: Consuming these too close to bedtime can interfere with falling asleep.
Stress and anxiety: Mental and emotional stress can make it hard to relax.
Sleep environment: Noise, light, temperature, or roommates can impact quality.
Not getting enough sleep is linked to:
Diabetes, heart disease, obesity, depression
If sleep difficulties persist, consult a medical professional for support.
Tips for Better Sleep
Keep a consistent sleep schedule – Go to bed and wake up at the same time daily.
Create a relaxing bedtime routine – Read, listen to calming music, or take a warm bath.
Limit screen time – Avoid electronics at least one hour before bed.
Optimize your sleep environment – Quiet, dark, and comfortably cool.
Monitor caffeine intake – Reduce caffeine, especially in the afternoon/evening.
Worksheet: Exploring My Sleep Habits
Sleep schedule:
Regular bedtime: __________
Wake-up time: __________
Weekdays vs. weekends
Bedtime routine:
Activities to wind down: __________
Sleep environment:
Describe noise, light, temperature, or room conditions: __________
Sleep quality rating (1-5): ________
List factors affecting sleep: __________
Goals for improvement:
Adjust bedtime/wake-up: __________
Bedtime routine: __________
Sleep environment: __________
Reflection:
What did you learn about your sleep patterns?
How will you maintain new habits?
Additional Resources
CDC Sleep Infographic & Guide: https://www.cdc.gov/chronicdisease/pdf/infographics/sleep-H.pdf
Row Neurology Institute – 2-Minute Sleep Test: https://www.neurokc.com/general-article/test-your-sleep-quality-take-a-short-quiz/