CALENDAR

The free Sleep30® Challenge by Sleep Number has an easy-to-follow blueprint to slowly introduce good sleep habits and end bad ones for you and your loved ones. View and print this 30-day calendar so you know what to expect during the 30 days.

WEEKLY CHECKLIST & ACTIVITIES

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 for fun.
• Blue light blocking glasses. Did you know that the spectrum of blue light emitted from screens (TV, computer, phone) can inhibit the body’s production of melatonin, the hormone that helps us feel sleepy? A recent study showed that wearing these Swanwick blue light blocking glasses two hours before bedtime can help you sleep more, experience higher quality sleep, and feel more engaged at work the next day.

[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 for tracking, noting connections you realize + reflection insights.

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 week: Week 3
  covers food & exercise’s relationship to sleep. Week 4 covers mental stress and how to reduce its 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.
• 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 week:
• Week 3 covers food & exercise. Week 4 covers mental stress.
• Revisit your sleep schedule: Is it still working for you? What does 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.