WEEK 1 START: PLEDGE, PREPARE AND PRACTICE
TAKE THE SLEEP30® CHALLENGE BY SLEEP NUMBER PLEDGE
If you haven’t already, enter your email at www.mysleep30.com/challenge to receive helpful emails that guide you through the 30-day program to ensure you’re more successful.
For the next 30 days, you’re going to put sleep first. For the next 30 days, you’re going to think of yourself as a professional sleeper. For the next 30 days, it’s your job to sleep.
Did you know you’re 42% more likely to achieve a goal if you write it down? Making a commitment is the biggest step in making any kind of change.
CLICK HERE TO SIGN A FREE PLEDGE TO YOURSELF (No strings attached. You’re the only person who sees this.)
PREPARE YOUR BEDROOM FOR QUALITY SLEEP
Worked great! Makes you very aware of your sleep and patterns. Helps you get a better idea of what works and what doesn’t. – Charlene W., North Collins, NY**
The next step is to make your bedroom more conducive to sleep. Blue light, sudden noises and a warm room are enemies of sleep. They’re also easy to fix. Here’s how:
Clutter stimulates the mind, making it harder to fall asleep. Straighten up your bedroom to create a calm, orderly environment. Clear your nightstand and leave only the essentials.
Install dimmers on bedroom lights. If you want to take it a step further, replace blue-toned light bulbs with warmer-toned reddish/orange hued light bulbs. Blackout curtains are ideal. If they aren’t an option for you, try an inexpensive sleep mask.
Run a portable fan. Generally, it’s not noise that wakes us, but a sudden change in volume. Other options are a white noise machine or white noise app.
Lower your bedroom temperature to between 65 and 67 degrees. Before you go to sleep, your body dumps heat into the air. A warm room frustrates that process. Keep it cool for better sleep.
PREPARE FOR THE NEXT DAY
Pick your outfit for the next day and lay it out the night before. Make lunches ahead of time. Write your to-do list. Pack bags by the door. Generally, the more organized you are at night and prepare for the next day, the calmer, more relaxed you are, and the better you’ll sleep.
SAY GOOD NIGHT
Tend to the kids. Check the locks. Turn out the lights. If the cat sleeps outside, put the cat out. If the cat sleeps inside, bring in the cat. Do all the little things that will help you close the book on the day.
ADJUST YOUR BED
Are your mattress and pillow comfortable or do you wake up with a sore back or neck?
Your mattress accounts for 75% of your comfort while you sleep. Since you spend 1/3 of your life in bed, you need it to be comfortable to help you tackle whatever it is that gets you up in the morning. If you’re interested in seeing where your body’s pressure points are and how to reduce them for better sleep, visit a Sleep Number® store and ask them to help you find your Sleep Number® setting. Over one-third of SleepIQ® sleepers have a Sleep Number® setting of 35, 40 or 45*. They’ll show you a 3D map of your body lying on the bed and show you how a smart bed can automatically adjust to you as you sleep for the ultimate in comfort on each side of the bed. If you have a Sleep Number® bed with SleepIQ® technology to track your sleep, revisit your goals and settings in the SleepIQ® app and read this for additional ideas.
Your pillow accounts for 25% of the comfort equation while you sleep. The average pillow doubles in weight in the first 18 months because dust, saliva, pollen, skin and hair find a way inside the pillowcase, eventually mixing with your pillow and becoming part of your sleep routine. Gross. Sleep Number bedding experts recommend replacing your pillow every two years. To test if it’s time to replace your pillow, do the fold test. Fold your pillow in half. If it springs back, it’s still good. If it doesn’t, it’s time to replace.
PRACTICE CONSISTENT SLEEP SCHEDULE
I did gain better sleep! Following the tips and tricks provided beforehand really helped me develop a better sleep routine. I love sleeping now! – Lindsey S., Glen Allen, VA**
Setting and sticking to a consistent sleep schedule is the foundation of the Sleep30® Challenge by Sleep Number. Reinforcing that schedule with routines and social support will help it stick. And while words like “routine” and “schedule” may not make your heart beat faster, the benefits of keeping a sleep schedule are ENORMOUS. The more committed you are to your schedule, the more you’ll get out of the Sleep30® Challenge. If you recruited a Sleep Champion, this is a prime opportunity to get the help you need to form new habits.
STEP 1: CREATE A NEW SLEEP SCHEDULE
- Start with the time you need to get up in the morning
- Count backward seven to eight hours
- That time is your bedtime
- Count back another twenty minutes to an hour
- That time is when your bedtime routine starts
- If you wake up at 6 a.m. then your bedtime is 10 p.m.
- If your bedtime is 10 p.m. then your bedtime routine needs to start at 9:30 p.m.
- If your bedtime routine starts at 9:30 p.m. then you’ll want to be able to close the book on the day by 9:15 p.m.
WHAT IT MEANS
Don’t worry about your bedtime ritual right now. We’ll cover that in Week 2. For now, just focus on blocking out time from your schedule to focus on sleep.
You may notice your new schedule invites changes in other parts of your day. Maybe you eat dinner late. Or, perhaps, your kid has homework or sports that keep them occupied well into the evening. Or maybe you have an active social life that keeps you out late.
The choices and pressures that life puts on us are exactly why people struggle to get the quality sleep they need. The goal of the Sleep30® Challenge is to help you think differently about the role sleep plays in your life.
STEP 2: PRACTICE YOUR NEW SCHEDULE
An eye opener, it’s just not jumping into bed. – Jose Erives, El Paso, TX**
One way to work through your schedule change is simply to practice. In the coming weeks we’ll provide more tips and ideas to support your schedule. For now, you don’t need to have a set bedtime routine. Just take that half hour before bedtime to prepare for the next day and to relax.
STEP 3: CHECK WITH YOUR SLEEP CHAMPION
For some people, the main challenge is practical. They set two alarms: one for their usual wake-up time and a second one to remind them to start their bedtime ritual.
For others, the challenge is more emotional. What does it feel like to bring a hard stop to your day and wind down? How does this new schedule affect your life? What ripple effects does it have on your day? Is prioritizing sleep stressing you out?
ALERT: HOW TO REDUCE CAFFEINE AFTER NOON
Before you start the Sleep30® Challenge: a quick, but important, note about caffeine. One of the things we’re going to ask you to do is gradually stop having caffeine after noon. We want to be very clear: We’re not saying coffee or caffeine is bad. We’re saying the time of day at which you consume it absolutely affects your sleep quality. We’re here to help you sleep smarter while still enjoying caffeine, and we have an action plan of how to approach this. Read how caffeine may be giving you junk sleep, and how even die-hard coffee fanatics can follow our plan. READ MORE
FIND OR BE A SLEEP CHAMPION
You’re 65% more likely to execute a goal when you share it. This jumps to 95% when you schedule “check-in” meetings with friends who will hold you accountable.
You can do the Sleep30® Challenge on your own, but your chance of success increases if you get support. Spouses, relatives and friends hold us accountable to our promises. They can also help us get back up when we inevitably stumble. Even more, they can help make the Sleep30® Challenge more fun. Here are some ideas for recruiting or being a Sleep Champion:
The easiest choice is to ask your sleep partner. The Sleep30® Challenge involves making changes to your schedule and routines, so if you get your sleep partner involved you’ll have a natural ally along the way.
If you go outside the home, find someone you can confide in. You’ll want someone who’s positive and supportive, but also firm enough to help you stay on track. They should also be someone you’re comfortable texting, emailing or calling at night when you’re doing parts of the challenge.
Once you’ve picked someone, then have a conversation about what you’re trying to accomplish with the Sleep30® Challenge. Ask them for their 30-day commitment to help you meet your goal of setting a consistent sleep schedule and supporting that schedule with new routines.
How you’re supported is up to you. Do you need daily or weekly check-ins? Is it better to text, email or call? Whatever you decide, you can always change your approach later. Stay open to adjusting on the fly.
Finally, whenever you’re getting help it’s always a good idea to offer help in return. If your Sleep Champion is also doing the Sleep30® Challenge, then you can naturally lean on each other. If not, ask your Champion if there is any goal they’re trying to reach. If there is, then take time to figure out how you can return the favor.
TIPS FOR BEING A GOOD SLEEP CHAMPION TO SOMEONE ELSE
- People are going to make mistakes. Treat setbacks like setbacks, not catastrophic failures. Allow the person you’re helping to hit the imaginary “reset” button and move on.
- Keep in mind that your job isn’t to fix anyone. Listen to the person’s problem, empathize with what they’re going through, and then gently redirect the conversation to how wonderful they’re going to feel when they succeed.
- Help is easier to get—and give—when everything is kept cool. Being positive is great but being overly positive can feel fake. Pitch your encouragement accordingly.
- Studies show people who take on life changes together have more success than those who go it alone. As a Sleep Champion, it’s okay to ask for support in return. Be in it together.
- For some people the Sleep30® Challenge presents real challenges to their daily lives. They struggle to stick to a consistent sleep schedule. They have trouble finding a bedtime routine that works for them. If you’re someone’s Sleep Champion, their schedule and routine are the most important elements to support during the next 30 days.
- Help them get creative. Outside of the basic guidelines there’s no right or wrong way to set a schedule or create a bedtime routine. If someone has a problem forming these new habits, help them brainstorm solutions.
- Remind them it’s okay to wind down. In our culture we’re conditioned to squeeze the most out of each day. But the Sleep30® Challenge is designed around finding peace and quiet. You can be that voice that says you shouldn’t feel guilty about taking time for yourself.
- Tell them sleep is what the pros do. Through Sleep Number’s partnerships with the NFL and various Olympic athletes, we’ve learned that the highest-achieving athletes depend on a strict sleep schedule for memory, recovery and energy. Quality sleep is a competitive advantage.
- Encourage them to focus on the positive. Change is hard. But the benefits are enormous. As a Sleep Champion, you can be the voice reminding the person you’re supporting how wonderful it’s going to feel to have a better sleep life, so they’ll get more out of the time they’re awake.
What time are you planning to start your bedtime routine? #Sleep30
*Based on SleepIQ® data from 1/1/18 to 12/31/18.
**Participant received InnerCircle loyalty points for doing challenge.