Sleep is the foundation of health. Did you know most US working adults do not get the recommended daily 8 hours of quality sleep? Lack of sleep can have a negative impact on our health and work. One in three adult workers has fallen asleep or been sleepy while at work. One in ten workers arrive late to work due to poor sleep problems the prior day. The personal cost of poor sleep may include risk for car crashes and Alzheimer’s, as well as chronic health conditions like heart disease, chronic pain, diabetes and some cancers.
Sleep Challenge Goals
- Provide sleep education.
- Practice new habits that promote high-quality sleep.
- Prioritize sleep as a foundation of health.
- Week 1: Awareness
Learn about sleep and how your sleep habits impact your health and wellbeing.
- Take the Healthy Sleep Habits Quiz.
- Learn about how sleep can impact men and women.
- Be Your Best Slept Self – Do you know the Big 6 for Better Sleep?
- Understand Sleep Stages, Cycles and Functions.
- Caffeine and Sleep – How much caffeine do you drink?
- How Alcohol Sedates You and Wakes You.
- Learn: Common Sleep Disorders.
Reflection: Think about the most important thing you learned about sleep this week.
- Week 2: Routines
Set yourself up for healthy, restorative sleep with predictable routines.
- Make a pros/cons list of what impacts your sleep.
- Adjust your room environment to promote good sleep.
- Set regular sleep/wake time even on days off (Try using your device to prompt you for healthy sleep schedule).
- Create a meal cut-off time 3 hours before bedtime.
- Explore healthy family sleep routines.
- Get active with physical movement each day for a total of 30 minutes.
- Create a daily caffeine limit and cut-off time.
Reflection: Consider what you have noticed about yourself since changing your routine.
- Week 3: Replacement
Swap habits that prevent sleep with new habits that promote sleep.
- Gentle Stretching or Progressive Muscle Relaxation.
- Warm bath or shower before bedtime.
- Journaling and Brain Dump to organize thoughts.
- Try the 4-7-8 breathing method.
- Set a timer for ambient sounds or sleep stories.
- Use sleep masks and blackout curtains.
- Eat sleep-inducing snacks and avoid spicy foods before bedtime.
Reflection: List the benefits/challenges you have discovered while making changes to your sleep routine.
- Week 4: Reset
Make more permanent changes
- Associate your bed with sleeping (not working, eating, shopping, watching TV).
- Make a family plan for healthy sleeping.
- Seek professional help for sleep problems.
- Practice mindfulness as part of your self-care.
- Replace mattress every 7-10 years.
- Shift from a Hustle Culture to a Healthy Culture.
- Prioritize your sleep as a foundation to good health just like exercise and nutrition.
- Regularly track and monitor sleep (wearables, apps, sleep studies, sleep diaries).
- Learn how sleep boosts productivity.
Reflection: Think about other areas in your life that are impacted by your sleep.