· Article

WEEKLY CHECKLIST & ACTIVITIES

· Article

WEEKLY CHECKLIST & ACTIVITIES


WEEK 1 SHOPPING LIST

  • Sleep mask or blackout curtains
  • Portable fan, white noise machine or white noise app
  • Dimmer for bedroom lights or sleep-enhancing light bulb(s)
  • Non-blue-light nightlight(s)

 

[Hack: If you don’t want to spend the money on a sleep mask or blackout curtains, a long-sleeved T-shirt can do the trick. Simply drape the sleeve across your eyes to block out light.]

 

WEEK 1 ACTIVITIES

  • Commit to 30 days of quality sleep.
  • Find a Sleep Champion to help hold you accountable and share your commitment.
  • Create a sleep schedule.
  • Prepare your bedroom for optimal sleep.
  • Start practicing your new schedule.
  • Reflect and share what a renewed commitment to sleep means to you.

 

 

WEEK 2 SHOPPING LIST

  • A book you’d like to read
  • Flux app for reducing blue light from screens or blue-light-blocking glasses
  • (Optional) Sleep therapy light like the Philips Somneo Wake-Up and Sleep Therapy Light
  • [Hack: Most cell phones and tablets have a night mode option. Set yours to switch into night mode in the evening to reduce blue light exposure.]

 

 WEEK 2 ACTIVITIES

  • Continue the work you did in Week 1.
  • Start your new sleep schedule and stick with it every day this week.
  • Ask your Sleep Champion to support you in forming new habits.
  • Create a relaxing bedtime routine and stick with it every day this week.
  • Sync your body to a better light/dark cycle.

 

 

WEEK 3 SHOPPING LIST

  • Small notebook or diary
  • (Optional) Fitbit, Apple Watch or other fitness tracker with diary function

 

 WEEK 3 ACTIVITIES

  • Continue best practices from Weeks 1 and 2.
  • Weeks 3 and 4 can be mixed and matched for you to select what’s most useful to you.  Pick your track:  Week 3 covers food & exercise’s relationship to sleep. Week 4 covers mental stress and how to reduce it’s impact on your sleep.
  • Keep a food diary.
  • Experiment with different nighttime snacks to help support your sleep routine.
  • Try gentle exercises as part of your pre-bedtime routine.
  • Stress much? Start Week 4 Mental/Emotional exercises now. You don’t have to wait until Week 4 if this is an issue for you. Starting Week 4 sooner gives you more time to practice the provided tips.
  • Don’t give up! This is the week people’s motivation can start to decline. Read Sleep30® Challenge testimonials for motivation.
  • Check in with your Sleep Champion.

 

 

WEEK 4 SHOPPING LIST

  • Small notebook or diary

 

WEEK 4 ACTIVITIES

  • Continue all previous weeks’ goals and routines.
  • Weeks 3 and 4 can be mixed and matched for you to select what’s most useful to you.  Pick the remaining track:  Week 3 covers food & exercise. Week 4 covers mental stress.
  • Revisit your sleep schedule: Is it still working for you?  What’s your schedule look like this week?
  • Tweak your bedtime routine if needed.
  • Try a gratitude journal to help you de-stress and find more peace.
  • Experiment with breathing techniques that help promote sleep.
  • Talk with your Sleep Champion about how you’re going to continue to get better sleep.

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