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.