Sleep and Exercise Fundamentals

Freshman Year · Health · Required Lesson

Sleep & Exercise Fundamentals

25–30 minutes Easy Required

Destination

By the end of this conversation, the mentee should be able to explain why sleep and movement matter, and identify one realistic change to try with each.

Stop 1 of 4

Talk

Goal: Get a real picture of the mentee’s sleep and activity habits without turning it into a lecture.

“Most teens aren’t lazy or undisciplined about sleep—their schedules and biology are working against them. This isn’t about willpower; it’s about a few small, doable habits.”

Choose three to five questions

1. What time do you usually fall asleep, and what time do you wake up on a school day?
2. What’s the last thing you’re usually doing right before bed?
3. Do you feel rested most mornings, or tired?
4. What kind of movement do you enjoy—sports, walking, dancing, anything?
5. What usually gets in the way of sleep or activity for you?
Mentor Tip: Sleep and movement habits are often shaped by things outside a teen’s control—work schedules, family responsibilities, housing situations or safety concerns about being active outside. Listen for those realities before suggesting changes.

Stop 2 of 4

Learn

Why sleep matters more than people think

Teens need 8 to 10 hours of sleep a night—more than adults, not less. Sleep isn’t just rest; it’s when the brain consolidates memory, processes emotions and lets the body physically recover and grow.

Route 21 Big Idea:
Getting 8 hours of sleep is the bare minimum, not a gold star. Most teens are running on far less than their brains and bodies actually need.

Sleep habits that actually help

Sleep Basics
📱Put phones and screens away 30 minutes before bed—screen light can delay the body’s natural sleep signal
⏰Try to keep a consistent sleep and wake time, even on weekends
☕Avoid caffeine in the afternoon and evening
💡Get bright light in the morning—it helps reset the body’s internal clock
🌙Keep the room dim and quiet at night

Why exercise matters, beyond “getting in shape”

Regular movement lowers stress hormones, improves mood, sharpens focus and memory, and even improves sleep quality. It doesn’t require a gym membership or an athletic background—consistency matters more than intensity.

Three types of movement

AerobicGets your heart rate up. Walking fast, biking, dancing, basketball.
StrengthBuilds muscle. Push-ups, resistance bands, carrying groceries.
FlexibilityKeeps the body loose. Stretching, yoga.

The general goal is about 60 minutes of activity most days—but that can be broken into smaller chunks throughout the day, and it counts even if it doesn’t look like a traditional “workout.”

Stop 3 of 4

Try

Build a realistic plan

Fill in a few small, doable changes together—not a total overhaul.

Target bedtime___________
One thing to change before bed___________
A type of movement I enjoy___________
When I could realistically fit it in___________
What’s the biggest obstacle to getting more sleep or movement in your actual life right now?

Choose Your Route

Pick the video that best fits your time and interest today. You only need to watch one.

Level 1 · Quick Stop

Why Sleep is Important for Teens?

Approximately 3–5 minutes

A pediatric sleep physician answers common teen questions about why sleep matters so much during these years.

Watch the Quick Stop
Talk afterward: Did anything in the video surprise you about why sleep matters?

Level 2 · Scenic Route

Why Should Teens Exercise?

Approximately 8–10 minutes

A closer look at the physical and mental health benefits of regular movement during the teen years.

Take the Scenic Route
Talk afterward: Which benefit from the video matters most to you personally?

Level 3 · Open Road

Sleepy Teens: A Public Health Epidemic

Approximately 12–14 minutes

A TEDx talk from sleep scientist Wendy Troxel on why teen sleep deprivation is so widespread—and why it’s often not really a choice.

Explore the Open Road
Talk afterward: Did this change how you think about your own sleep schedule?
Mentor Reminder: Let the mentee choose the route whenever possible. The plan built above matters more than the video.

Stop 4 of 4

Grow

Reflection

What’s one sleep habit you’re willing to try this week?
What’s one way you could add a little more movement into your day?
What tends to get in the way of good sleep or activity for you specifically?
What questions do you still have?

Start small

Pick just one change from today—not a whole new schedule. A 30-minute earlier bedtime or a 10-minute walk matters more than an ambitious plan that doesn’t stick.

How can your mentor help?

How can Route 21 help?

Would it help to know about free or low-cost places nearby to be active—a rec center, park or community program?
Mentor Wrap-Up:
Did the mentee leave with one small, realistic change—not a long list? Did you check for real barriers, like unsafe neighborhoods or unpredictable schedules, rather than assuming it’s just about motivation?