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Challenge: Start A Healthy Sleep Routine


Are you sleep deprived? Challenge yourself to create a healthy sleep schedule that maximizes both sleep quality and quantity -- an extra hour per night, specifically. Nothing worse than trying to conquer your (busy) day when you're tired and grouchy.

Day 01
0 /3 steps completed
  1. 1
    Turn in earlier
    Get into bed 30 minutes earlier than usual. The ultimate goal is to turn in a full hour early -- but you want to ease into it.
  2. 2
    Power down
    Not sleepy yet? Not surprising. Read a book or magazine to help you wind down -- but don't pick up your smartphone or tablet! The blue light emitted by gadgets can interfere with your hormones and disrupt sleep.
  3. 3
    Tone down your alarm
    Set your clock or phone to wake up at your usual time tomorrow. Still using a bell or buzzer as your alarm tone? Switch to something gentler that will help you start your day off right.

Prep Steps & Tips

  • Be consistent

    Going to bed and getting up at the same time each day is a cornerstone of healthy sleep routines. It may take a while to adapt to your new schedule, but it'll pay off in the end with higher-quality sleep.

  • Cut down on alcohol

    As you adjust to your new routine, try skipping your nightly beer or glass of wine. Alcohol does help us relax and fall asleep -- but it tends to backfire because it also leads to restless sleep and nighttime waking.

  • Make some (white) noise!

    Is your bedroom too noisy (or to quiet)? Try a sound system or app or app that produces white noise or other soothing sounds. Though it may seem counterintuitive, monotonous background sound can actually distract your mind and help you doze off more easily.

  • Choose a gentle alarm

    The first sound you hear in the morning can really set the stage for the rest of the day. Make sure your alarm or ringtone is loud enough to get the job done, but soothing enough to wake you gently. You'll wake up in a better mood!

  • See the light

    Sunlight helps your body maintain its internal clock. Waking up with sunlight -- and getting some sunshine early in the day -- can actually help you sleep better at night.

Are you sleep deprived? Challenge yourself to create a healthy sleep schedule that maximizes both sleep quality and quantity -- an extra hour per night, specifically. Nothing worse than trying to conquer your (busy) day when you're tired and grouchy.

  • What's in it for you?
  • More energy
  • Better mood
  • Increased productivity
  • Smaller circles under your eyes!
Completed!
Awesome job. You just took a step toward being more active and living your life on the up! Enjoy the benefits and keep going!

Are you sleep deprived? Challenge yourself to create a healthy sleep schedule that maximizes both sleep quality and quantity -- an extra hour per night, specifically. Nothing worse than trying to conquer your (busy) day when you're tired and grouchy.

  • What's in it for you?
  • More energy
  • Better mood
  • Increased productivity
  • Smaller circles under your eyes!