You are your own personal (sleep) trainer.
Every change is a challenge. Changing habits that have lasted for years is even harder. So we have created some small challenges that put our sleeping habits to the test. Find your challenge and start getting better at being awake. To get that extra motivation kick, join our community full of sleeping enthusiasts and share your progress.
Challenges
Beginner Avoid alcohol before bed
Sometimes it seems, that it is easier to fall asleep after a glass of red wine. But actually, alcohol disrupts your deep sleep cycles, and you wake up tired. So if you want to enjoy restful nights and mornings full of energy, you should probably quit your dinnertime wine.
Beginner Try using aromatherapy
Add some drops to a pre-bedtime bath, add some drops on your pillow or use a diffuser. Many essential oils have calming & relaxing properties. So they are perfect for a peaceful sleep or to ease feelings of tension.
Intermediate Create mindful breathing routine
1. Take a long and deep inhale 2. Exhale fully while focusing intently on your body 3. After doing this a few times, slow down your exhale so that it’s twice as long as your inhale.
Intermediate Start a wake-up yoga routine
You can start with only 5-10 minutes. It is the perfect way to wake up your mind and body.
Beginner Limit water consumption right before bed
Drinking enough water is essential, but be careful and don’t drink too much right before bed. Otherwise, your human needs will wake you up in the middle of the night.
Intermediate Create a quiet and dark sleep environment
It’s important that your bedroom is sleep-inducing, so it should be dark, quiet, and comfy. Block out the early morning light or any unwelcomed exterior lighting at night.
Beginner If you can’t fall asleep, get out of bed
If you find yourself awake after 20 minutes of lying in bed, get up. Read a book, listen to some music, or meditate. When you start feeling sleepy, you can go back to bed.
Intermediate Start the day with a good breakfast
Perfect breakfast kick starts your metabolism and helps you power through the day. Breakfast that contains protein, healthy fats, vitamins, and minerals can help with emotional stability and reduce cravings later in the day.
Beginner Get plenty of sunlight
Natural sunlight is beneficial for your natural wake and sleep cycle (circadian rhythm) of your body. Take a "sun break" from work during the day even if you don't have time to go for walks.
Intermediate Find your perfect time for exercise
For perfect sleep, the important thing is to exercise daily. It doesn’t matter if it’s in the morning, afternoon, or evening. The most important is to find the time that suits you best.
Advanced Try interval training
When you go on your next walk, try to walk for 1 minute as fast as you can and for 1 minute at your normal pace. Switch for 3-5 times more. Physical activity promotes a good night's sleep!
Advanced Start a gratitude journal
Write down the best parts of your day. Take a moment to reflect and practice gratitude. As a result, you will feel more positive and calm.
Beginner Create pre-bedtime routine
A relaxing routine primes your mind for restful sleep. You can try reading a book, taking a warm bath, or relaxing with a mindful yoga session.
Beginner Avoid caffeine after midday
Try to limit your caffeine intake to an early morning cup of coffee. If you are someone who can't live without your morning coffee, drink it early in the day and avoid drinking it midday or mainly in the evening.
Intermediate Meditate for 10 minutes each day for a week
You can use guided meditation, mindful breathing, relaxing body scan, relaxing visualisation or maybe just relaxing music. Meditation can take some practice to master, so be patient. Try starting with just a few minutes before bed, and work your way up to 10 minutes a day.
Beginner Create your personal sleep schedule
Erratic sleep patterns can leave you feeling out of whack, so a regular sleep schedule may be exactly what you need. Pick a bedtime and a wake-up time based on your usual times and stick to them even on the weekends.
Advanced Lower the temperature for a week
Lower your bedroom temperature to about 18-14 °C (64–57°F). There is no exact perfect temperature for everyone. By testing, you can find your ideal sleep temperature. When lying in bed trying to snooze, your body temperature decreases to initiate sleep—and lower room temperatures can facilitate this.
Advanced Find time to exercise every day
Exercise helps your body understand the schedule it’s on, and morning exercise primes your body to sleep better at night. It can be walking, jogging, yoga, or even gym. You choose! Exercise for at least 30 minutes each day.
Intermediate Avoid late night snacks for a week
Try to avoid snacking in the evening for 2-3 hours before bed. If you snack, then your body will start to digest the snacks and will not focus on restoring energy for the next day.
Beginner No blue light for a week
Ban all screens in your bedroom. Our smartphones are the main sources of blue light in the bedroom. Blue light can prolong the release of sleephormones for as much as 3 hours.
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If we want to feel better when we are awake, then we must create a community, that cares about sleeping so much that we better the world by bettering the way we sleep.