Sleep is Good

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Illuminate Challenge:

I pledge to spend 20+ minutes outside in the morning to get NATURAL sunlight. This will be a 20+ min time period I'd normally be indoors.

Anti-Rumination Challenge:

I pledge to write out all my worries, including my to-do list, before I get into bed each night. I will do this on paper.

Deluminator Challenge:

I pledge to remove ALL sources of artificial light from my bedroom at night, including blocking light that comes through the windows. I will use duct tape, markers, blackout curtains, or other covers to do so.

Consistency Challenge:

I pledge to pick a specific bedtime and waketime that I can stick to every day of the week, even weekends.

Sleep When Sleepy Challenge:

I pledge to go to bed when I feel sleepy rather than pushing through until I get a ‘second wind.’ I’ll do this even if it’s super early!

Check Your Snoring Challenge:

I pledge to make an appointment with my physician to get a home sleep test to check whether I should be treated for sleep apnea.

Smartphone Fasting Challenge:

I pledge to not use my smartphone while in bed. I will leave it outside of the bedroom at night.

Stimulus Control Challenge:

I pledge to only be in bed if I’m sleeping. I won’t use the bed for work or entertainment. If I cannot fall asleep or wake up for 15 minutes I will leave the bed until I feel sleepy again.

Body Fuel Challenge:

I pledge to replace caffeinated beverages after 5pm with non-caffeinated drinks or water. Instead of having a heavy meal for dinner, I’ll have one high in fiber.

Or Create Your Own Challenge:

When it is:

Ex. 10:00 PM, Saturday, etc.

then I will:

Ex. Go to bed, go home, etc.

to improve my sleep.

Join the Pledge

Take the pledge and see yourself on our pledge wall!

Join the Pledge

Take the pledge and see yourself on our pledge wall!

Let others know you made a pledge!

Take a Pledge to Improve Your Sleep:

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Illuminate Challenge:

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Anti-Rumination Challenge:

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Deluminator Challenge:

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Consistency Challenge:

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Sleep When Sleepy Challenge:

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Check Your Snoring Challenge:

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Smartphone Fasting Challenge:

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Stimulus Control Challenge:

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Body Fuel Challenge:

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Or Create Your Own Challenge: