If you’re not getting enough sleep at night, you’re not alone. Quality sleep doesn’t just feel good, it’s good for you too. In fact, it’s just as vital as eating a balanced diet and drinking enough water. If you’re looking for better sleep, the secret often lies in what you’re doing before you even hit the sheets.
Day 1
Why sleep does a body good
Start a sleep journal to track your sleep habits. You can use a notebook or opt for a sleep app or fitness tracker. Regardless of the method you choose, make sure to include when you go to bed and when you wake up. You can add anything else you’d like to track, like how long it takes you to fall asleep, how often you wake up during the night, and how you feel when you wake up. As you continue through the challenge, your journal can help you keep track of what works best for you.
Start a sleep journal to track your sleep habits. You can use a notebook or opt for a sleep app or fitness tracker. Regardless of the method you choose, make sure to include when you go to bed and when you wake up. You can add anything else you’d like to track, like how long it takes you to fall asleep, how often you wake up during the night, and how you feel when you wake up. As you continue through the challenge, your journal can help you keep track of what works best for you.
Day 2
Get more light during the day
If you're trying to wake up earlier, open your curtains and expose yourself to light when you first wake up and throughout the day. Avoiding blue lights at night can help speed up the rhythm to help you get to sleep earlier. If you're trying to sleep in, avoid light in the morning with blackout curtains. Getting more light at night, like through an after dinner walk, can help push your bedtime back.
If you're trying to wake up earlier, open your curtains and expose yourself to light when you first wake up and throughout the day. Avoiding blue lights at night can help speed up the rhythm to help you get to sleep earlier. If you're trying to sleep in, avoid light in the morning with blackout curtains. Getting more light at night, like through an after dinner walk, can help push your bedtime back.
Day 3
Start a worries journal
Make a list of the tasks you need to do tomorrow and all the things you’re currently worried about. You can even put it with your sleep log or start a bullet journal, which you can use to organize all parts of your life. If it’s useful, ask yourself some questions, such as “How much will this worry matter tomorrow?” Gaining perspective is one way to deflate anxiety.
Make a list of the tasks you need to do tomorrow and all the things you’re currently worried about. You can even put it with your sleep log or start a bullet journal, which you can use to organize all parts of your life. If it’s useful, ask yourself some questions, such as “How much will this worry matter tomorrow?” Gaining perspective is one way to deflate anxiety.
Day 4
Is counting sheep not cutting it?
If your brain is consumed with thoughts of work deadlines or other stresses, start with a breathing exercise. This can help clear your mind plus slow your breathing and heart rate down. If you’re still restless after 20 minutes, get out of bed and read a book (preferably one that isn’t on a screen). After 30 minutes of reading, go back to bed and try again.
If your brain is consumed with thoughts of work deadlines or other stresses, start with a breathing exercise. This can help clear your mind plus slow your breathing and heart rate down. If you’re still restless after 20 minutes, get out of bed and read a book (preferably one that isn’t on a screen). After 30 minutes of reading, go back to bed and try again.
Day 5
Turn your bedroom into a dark cave
Be a sleep detective and look for any light that comes into your room. Look for phone chargers with lights, night lights, and electronic devices. If it lights up, get rid of it. If light still peeks through your bedroom windows, consider investing in blackout curtains or a sleep mask. If sounds are an issue, look into white noise machines or other noise blockers.
Be a sleep detective and look for any light that comes into your room. Look for phone chargers with lights, night lights, and electronic devices. If it lights up, get rid of it. If light still peeks through your bedroom windows, consider investing in blackout curtains or a sleep mask. If sounds are an issue, look into white noise machines or other noise blockers.
Day 6
Do a temperature check
If your body is sensitive to the cold, create heat through warm pajamas and blankets or by taking a hot shower or bath before you sleep. For a bedroom that's too hot, try turning on a fan, upgrading to cooling comforters, or wearing lighter pajamas (or no pajamas at all!).
If your body is sensitive to the cold, create heat through warm pajamas and blankets or by taking a hot shower or bath before you sleep. For a bedroom that's too hot, try turning on a fan, upgrading to cooling comforters, or wearing lighter pajamas (or no pajamas at all!).
Day 7
Set yourself up for success
Pick a time to go to bed and a time to wake up. Bedtimes are influenced by daily schedules, which is why writing down your evening routine is one way to manage your time so last-minute chores and to-dos don’t interfere. If you’re tempted to send a last-minute work email or text a friend right before going to bed, ask yourself, “Does this need to be done right now?” If not, write a note in your journal to do it tomorrow.
Pick a time to go to bed and a time to wake up. Bedtimes are influenced by daily schedules, which is why writing down your evening routine is one way to manage your time so last-minute chores and to-dos don’t interfere. If you’re tempted to send a last-minute work email or text a friend right before going to bed, ask yourself, “Does this need to be done right now?” If not, write a note in your journal to do it tomorrow.
Day 8
Mind your beverages
Have one fewer caffeinated or alcoholic beverage. Write down how this affects your sleep in your journal. Pay attention to how your body feels during the day. Getting better rest pays off, which can eliminate your need for a mid-afternoon or early evening pick-me-up.
Have one fewer caffeinated or alcoholic beverage. Write down how this affects your sleep in your journal. Pay attention to how your body feels during the day. Getting better rest pays off, which can eliminate your need for a mid-afternoon or early evening pick-me-up.
Day 9
Change up your evenings
Mix up how you spend your free time in the evenings. Stop using screens an hour before you go to bed. Instead of scrolling through Instagram, try reading a book (not digital!) or embracing your inner child by drawing or coloring.
Mix up how you spend your free time in the evenings. Stop using screens an hour before you go to bed. Instead of scrolling through Instagram, try reading a book (not digital!) or embracing your inner child by drawing or coloring.
Day 10
Add a workout to your day
Pick a 30-minute window in the daytime (here's a chance to get some sun!). Exercises like lunges, pushups, and squats are great core exercises and easy to incorporate into your day. If you want to add some aerobic exercise into your routine, try jumping rope or burpees.
Pick a 30-minute window in the daytime (here's a chance to get some sun!). Exercises like lunges, pushups, and squats are great core exercises and easy to incorporate into your day. If you want to add some aerobic exercise into your routine, try jumping rope or burpees.
Day 11
Eat an earlier dinner
Be a mindful eater and make sure you finish eating dinner at least 3 to 4 hours before you go to bed. This may require you to change up your schedule a bit, like winding down your workday sooner.
Be a mindful eater and make sure you finish eating dinner at least 3 to 4 hours before you go to bed. This may require you to change up your schedule a bit, like winding down your workday sooner.
Day 12
Stay out of your bed
If you love to read in bed, set up another relaxing spot in your home. Maybe you choose your favorite chair and pair it with a comfy blanket, and this becomes your go-to spot for reading or meditating. If working in bed is your guilty pleasure, add some relaxing touches to your at-home workstation, like fresh flowers or an aromatherapy diffuser, to make it feel cozier.
If you love to read in bed, set up another relaxing spot in your home. Maybe you choose your favorite chair and pair it with a comfy blanket, and this becomes your go-to spot for reading or meditating. If working in bed is your guilty pleasure, add some relaxing touches to your at-home workstation, like fresh flowers or an aromatherapy diffuser, to make it feel cozier.
Day 13
Take a nap
Limit your afternoon naps to 10 to 20 minutes. This keeps your body in the first two stages of the sleep cycle, so you wake up feeling refreshed with no grogginess. Want to learn more about your sleep needs? Take our quiz.
Limit your afternoon naps to 10 to 20 minutes. This keeps your body in the first two stages of the sleep cycle, so you wake up feeling refreshed with no grogginess. Want to learn more about your sleep needs? Take our quiz.