Snoozefest Sleep Challenge Infographic

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.

Download a PDF of this infographic.