Home · Challenges · Themes
Winding Down for Better Sleep
Small evening changes that make it easier to drift off. Each day asks for one adjustment to the last hour of your day, so sleep has a clearer path to find you.
Sleep · Sleep · Habits · one to-do a day · you choose how many days
The first seven days
- Day 1Pick a bedtime for tonight and set an alarm thirty minutes before it as your cue to start winding down.
- Day 2Put your phone somewhere out of reach from bed tonight and use a plain alarm clock if you need one.
- Day 3Dim the lights in the room you spend the evening in an hour before bed.
- Day 4Write tomorrow's to-do list before you get into bed so your mind can stop holding it.
- Day 5Do five minutes of gentle stretching before bed, slow and easy.
- Day 6Skip caffeine after noon today and notice how the evening feels.
- Day 7Take a warm shower or bath in the hour before bed.
Further into the year
The to-dos keep changing as the year goes on. A few from later in this theme:
- Day 30Look back at your sleep notes from this challenge and pick the one change that helped most. Keep it.
- Day 60Skip the late-night snack tonight and see whether you fall asleep more easily.
- Day 120Delay your morning coffee by an hour today and see whether the evening feels any different.
- Day 240Get ready for bed in a slow, unhurried way tonight, as if there were all the time in the world.
- Day 365Look back at everything you have tried this year, and choose the three evening habits you will keep for good.
How a challenge works
A Theraglee challenge is a theme with one small to-do for every day of a year. You choose how long yours runs, anywhere from a week to the full year, and each day you get the next to-do: something that takes a few minutes and fits inside an ordinary day. Tick it off when it is done. Nothing is scored and nothing is lost if you miss a day; the next to-do is simply waiting when you come back.
Challenges come with a free Theraglee account, which never asks for a card. Your progress stays private to you.