Feeling Tired? Try This 14-Day Sleep Hygiene Challenge

Shandra Martinez

| 2 min read

Getting a good night’s sleep is important for your overall well-being. During this 14-day sleep hygiene challenge, you can make changes to improve your sleep habits over time while considering your sleep environment, sleep schedule, pre-bedtime routine and lifestyle habits during the day.
Keeping a daily sleep journal can help you track how well you’re sleeping and identify areas where you may need to make changes. Some things you might want to include in your journal are the time you went to bed, the time you fell asleep, how many times you woke during the night, the time you woke up in the morning to start your day and anything that interfered with achieving restful sleep.
Your sleep environment should include:
  • Mattress
  • Pillow
  • Bedding
  • Lighting
  • Noise
  • Temperature
  • Air quality
Your sleep schedule should include:
  1. Consistent sleep/wake schedule
  2. Time of naps
  3. Adjustments to schedule
Your pre-bedtime routine should include:
  1. Relaxing activities
  2. Dim lights
  3. Screens turned off
  4. Soothing music
  5. Meditation
  6. Yoga/stretching
  7. Hot bath/showers
Your lifestyle habits should include:
  1. Enjoy the sun
  2. Get fresh air
  3. Exercise daily
  4. Monitor caffeine intake
  5. Monitor alcohol intake
  6. Don’t eat too late
  7. Don’t drink too late
14-Day sleep hygiene challenge:
Day 1 — Set a soothing alarm to wake you up in the morning.
Day 2 — Power down blue light devices two hours prior to going to bed.
Day 3 — Dim the lights in your home after the sun goes down.
Day 4 — Practice deep breathing for a few minutes before going to bed.
Day 5 — Allow two hours between eating and going to bed.
Day 6 — Avoid stimulants in the hours before going to bed.
Day 7 — Clean your bedroom and wash your sheets.
Day 8 — Drink a glass of water first thing in the morning.
Day 9 — Write down any thoughts before going to bed.
Day 10 — Take a hot bath or shower about two hours before bed.
Day 11 — Have a plan for waking up in the middle of the night.
Day 12 — Avoid difficult conversations before bed.
Day 13 — Create a sleep routine you can continue.
Day 14 — As on Day 7, clean your bedroom and wash your sheets.
Learn more about healthy sleep hygiene in this Blue Cross Virtual Well-Being℠ webinar, Personalize Your Sleep Hygiene. You can also sign up for future employer- or individual-focused webinars and guided meditations here.
Photo credit: Getty Images
MI Blues Perspectives is sponsored by Blue Cross Blue Shield of Michigan, a nonprofit, independent licensee of the Blue Cross Blue Shield Association