WEEK 2: EXPERIENCE THE BEST. SLEEP. EVER.
“I no longer play on my phone for hours before bed. I try to get into bed and just relax before I fall sleep. I sleep much better because of it.” – Lindsey S., Glen Allen, VA*
FINALIZE YOUR SLEEP SCHEDULE
Now that you’ve had a week to practice, it’s time to get serious. Do your best to stick to your sleep and wake schedule every day this week (within 30 minutes) — including the weekend.
The goal of your new schedule is consistency, not perfection. Try to go to bed at the same time and get up at the same time. This helps sync your body’s sleep and wake cycles, otherwise known as your circadian rhythm. See how many days you can string together.
Our SleepIQ® data shows Sleep Number® smart bed sleepers who use the bed’s circadian rhythm feature improve their bedtime and wake time consistency by 35 minutes for better quality sleep.†
Sleep Number 360® smart bed owner tip: Your smart bed shows your ideal sleep/wake schedule and best times for activities like working out and winding down.
You can learn more about how to understand and honor your circadian rhythm here.
Planning ahead can work wonders. Look at your calendar and identify days or nights that are going to be problematic. Are there tasks — like meal prep — you can group together on a weekend afternoon to free up more time during the week?
Now is a great time to check in with your Sleep Champion and brainstorm ways to clear obstacles. Talk to them about the benefits of sticking to the plan. And if you’re someone else’s Sleep Champion, support that person as they work on creating their new schedule.
CREATE A BEDTIME ROUTINE
“Sleep30 helped me create guidelines for better sleeping habits.” — Chuck M., Shawnee, OK*
In some ways creating a fun, sustainable bedtime routine is as important as your sleep schedule. It prepares your body and mind for sleep.
DEDICATE 20 MINUTES TO 1 HOUR
This is your time to unwind. No chores. No work. Give yourself permission to relax your mind and body. There’s always tomorrow. Don’t feel guilty about this important wind-down time of your new bedtime routine.
JOURNAL ABOUT YOUR DAY AND WRITE A TO-DO LIST
Research shows the simple act of writing down your thoughts can help create a sense of peace. If you tend to replay the day’s stressful moments and churn over things you need to do tomorrow, write them down in your sleep journal.
SWITCH YOUR SCREENS TO NIGHT MODE OR WEAR BLUE LIGHT BLOCKING GLASSES
Did you know 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? If you need blue light blocking glasses try these.
TAKE A WARM SHOWER
Before you fall asleep your body naturally releases heat to help lower your internal temperature, which signals sleepiness. A warm (not hot) shower before bed can help speed up this cooling process.
83% of couples report one or both partners sleep too hot or cold.† Our SleepIQ® data shows sleepers who describe their temperature at night to be just right get the highest (best) SleepIQ® scores. §
If this sounds like you, consider a DualTemp™ layer and/or temperature balancing bedding.
READ A BOOK — PURELY FOR FUN
Research shows reading for enjoyment helps the mind relax on a deep level. If you’re reading something for work then you’re going to agitate your mind, not relax it.
DIM THE LIGHTS
One hour before bedtime, start dimming the lights around you to signal to your body that bedtime is drawing near.
DO YOGA OR GENTLE STRETCHING
Cat/cow pose, child’s pose and corpse pose are all low-impact yoga poses that will help prepare your body for rest. (More on this during Week 3.)
TRY MEDITATION, BREATHING EXERCISES AND/OR AROMATHERAPY
Lavender and vetiver essential oils are soothing scents that can calm the mind. Here’s more about aromatherapy for better sleep. We’re also fans of the 4-7-8 breathing technique which we teach you how to do in Week 4, but encourage you to try now.
LISTEN TO SOOTHING MUSIC
According to the British Academy of Sound Therapy, a song called “Weightless” by Marconi Union is the most relaxing song ever recorded. Give it a try!
MAKE YOUR BED TOMORROW MORNING
Simply making your bed can help jump-start your day, giving you a sense of accomplishment. And you’ll love how great a nicely made bed looks.
GET THE RIGHT KIND OF LIGHT EXPOSURE — A SIMPLE PLAN FOR BETTER LIGHT
Full sunlight first thing in the morning, plus exposure to the sun multiple times during the day is ideal. At night, try to be done with screens 1–2 hours before bed and sleep in a completely dark bedroom.
If that’s not possible, try to maximize natural light and mitigate too much artificial light. The key is to be intentional about your light exposure, especially first thing in the morning and before bed.
MORNING
When you get up in the morning, take 15–20 minutes to expose yourself to full sun. Have that first cup of coffee while standing at the window. Or spend time in bright artificial light.
MIDDAY
Take part of your lunch break outside for more light exposure. Take a walk for an extra exercise boost. Make your next meeting a walking meeting.
NIGHT
Switch your electronic devices to night mode or wear blue light blocking glasses. See how early in the evening you can get yourself into low, warm-toned light.
If you get up in the middle of the night, don’t turn on any lights — it will reduce sleep-inducing melatonin. Instead, use low intensity, non-blue nightlights.
6 BEDTIME ACTIVITIES TO AVOID
“I got much better at sticking to a schedule. Got better (but not perfect) at ending screen time before bed, and improved the sleeping temperature in my room.” — Leslie H., Bentonville, AR*
We’ve shared what to do for better quality sleep; now, here are six big sleep enemies to avoid.
EXERCISE
Strenuous exercise right before bed raises your heart rate and internal body temperature and disrupts sleep. Finish your cardio three hours before bedtime to get the upside of exercise without wrecking your sleep quality.
HOT BEVERAGES
If you’re going to incorporate tea as part of your bedtime routine, drink your last cup one hour before bedtime. Or simply hold a warm beverage in your hands. It’ll have a similar effect to taking a warm shower, triggering your body to start releasing heat.
DINNER
Eating a big meal before bed may lead to heartburn or acid reflux, which are common enemies of sleep. We recommend finishing dinner 2–3 hours before bedtime. Look for bedtime snack recommendations in Week 3.
ALCOHOL
A glass of wine with dinner is fine, but alcohol right before bed can affect the quality of your sleep. Even if you fall asleep faster, you won’t wake up feeling as rested as you could.
MEDICATIONS
Tylenol® P.M., melatonin supplements and other over-the-counter sleep aids may provide short-term solutions, but they interfere with your body’s natural rhythms. If over-the-counter sleep aids are a part of your daily sleep routine, consider weaning yourself off them this week.
Disclaimer: If you’re taking any prescription or doctor-ordered supplements, check with your doctor before making any changes.
STRESS
A racing mind is one of the top reasons people have trouble falling or staying asleep. This is why your bedtime winddown routine is so important. Don’t work right up until bedtime or your brain will still be churning with thoughts.
Sleep Number 360®; Smart Bed Owner Tip: Prepare to track your monthly sleep trends with your HealthIQ®; Wellness Report. This is the detailed summary with actionable insights to help improve your sleep quality.
FOR FUN: WHAT’S YOUR BEDTIME AND WAKE-UP TIME?
Everyone is different, but it’s fun to see how you compare to others. The average bedtime of Sleep Number’s SleepIQ® sleepers is 11:06pm, and the average wake-up time is 7:18am.** How do your times compare?
†Results from a 2020 Sleep Number survey of 1,004 respondents who reported they or their partner sometimes sleep too hot or too cold.)
§Based on SleepIQ® data from 1/2/21 to 1/1/22 and self-reported responses of sleepers using SleepIQ® technology from 5/12/19 – 1/13/22
***Participant received InnerCircleSM loyalty points for doing challenge.
** Based on SleepIQ® data from 1/2/21 to 1/1/22
