Rest Reset Worksheet
ASCA Mindsets & Behaviors: B-SMS 1 & B-SMS 7 Grade 5 Counseling
Rest Reset: Sleep & Boundaries
Explore how consistent rest recharges your mind and body, and how boundaries protect your sleep.
Name:
Date:
Class/Room:
Did you know? 5th graders need between 9 and 12 hours of sleep every night. Healthy sleep repairs muscles, helps you memorize schoolwork, and keeps your mood balanced.
1
My Sleep Clock Target
Count backwards from when you need to wake up for school to find your ideal bedtime (aim for 9.5 to 10 hours).
Wake-Up Time
: _____ AM
Ideal In-Bed Time
: _____ PM
Screens Parked & Off
: _____ PM
2
Sleep Champions vs. Sleep Saboteurs
Check all the items you currently experience, then circle your biggest sleep challenge.
Sleep Champions (Helpful)
Dark, cool, and quiet bedroom Reading a physical book or comic Consistent bedtime every weeknight Calming breathing or stretching
Sleep Saboteurs (Harmful)
Gaming or texting past bedtime Energy drinks, soda, or candy at night Tablet/phone buzzing next to pillow Worrying about tomorrow's tests or chores
3
My 3-Step Wind-Down Plan
What 3 calm actions will you complete during the 30 minutes before sleep to tell your brain it's time to rest?
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2
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Rest Reset Worksheet • Page 1 of 2 • Continue on Page 2 for Boundary Skills
Part 2: Boundary Power
Protecting Your Sleep Boundaries
Name:
What is a bedtime boundary? A boundary is an invisible line you draw to protect your health and energy. It means telling friends, family, and yourself that your rest comes first so you can be your best tomorrow.
4
Boundary Practice: What Would You Say or Do?
Practice assertive, polite responses for each situation where sleep boundaries are challenged.
Scenario A: The Late-Night Group Chat 10:15 PM
Your friends are texting funny memes and asking you to keep replying, but your bedtime was 9:30 PM.
What respectful text could you send before setting your device to "Do Not Disturb"?
Scenario B: "Just One More Match!" Internal Boundary
You are playing your favorite video game and want to play one more round, but it's time for your wind-down.
What rule or self-talk reminder can you use to pause the game and save your progress?
Scenario C: Sibling or Family Noise Asking for Support
A sibling or family member is watching TV or playing loudly near your sleeping area.
How can you kindly ask for their support, or what trusted adult could you check in with?
5
My Personal Sleep & Boundary Pledge
Check at least three commitments you will practice this week:
Park my devices away from my bed 30 min before sleep. Politely tell friends when I am logging off for the night. Follow my 3-step wind-down plan at least 4 nights. Ask a parent/guardian for help if noise disturbs me.
Student Signature:
Goal Start Date:
Rest Reset Worksheet • Page 2 of 2 • American School Counselor Association (ASCA) Aligned
