Snoozefest Sleep Challenge

Feeling zombiefied before you even leave the house? You’re not alone - it turns out 1 in 7 Americans don’t get the recommended 7-9 hours of sleep each night – and that takes a toll on the body. So we’re challenging you to make some little changes in your sleep habits that could make a big difference in your overall health.

Week 1

Try This:

Add some stress-relieving exercise to each day. Walking counts!

Helpful Hints:

Stress can keep you from getting enough sleep
Exercise can relieve stress and help you sleep well at night
So can mindfulness, meditation and deep, diaphragmatic breathing
7-9 hours is considered “enough” sleep for most adults

Week 2

Try This:

Plug your phone and other electronic devices in away from your bed. Helpful Hints:

Scrolling and staying connected late at night could be sabotaging your sleep cycle
Choosing to get enough sleep at night over getting more work done could help you be more productive
Bright, blue screens may inhibit melatonin production – keeping you awake longer

Week 3

Try This:

Set a “bedtime” alarm for each person in the family.

Helpful Hints:

Going to bed and waking up at a consistent time can help you sleep better
To set your bed time, figure out your ideal wake time and count backwards from there
A nightly routine with time to wind down could help you stick to your bedtime
If you’ve tried everything and still can’t sleep well, you may have a sleep disorder – talk to your doctor to find out what to do

Week 4

Try This:

Start your morning with a healthy habit, like a walk around the block or a moment of gratitude.

Helpful Hints:

Adding a positive activity to your morning routine could make it easier to get up if you’re a late snoozer
Sleeping past your alarm can make you groggier in the morning
Habit chaining may help establish new habits, like doing a few push-ups right after you brush your teeth

Week 5

Try This:

Add a 20-minute power nap to your afternoon.

Helpful Hints:

An afternoon nap can help you re-energize and power through the rest of the day
“Catching up on sleep” is a myth – sleeping in on the weekend may be sabotaging your weekday sleep cycle
It may take a few weeks to get used to your new sleep cycle, so stick with a consistent bedtime and take naps when you need to

Try these snooze-worthy tips and tricks, and for more info on improving your health, join the movement at heart.org/BeWell.

Last Updated: May 3, 2018