Nectar’s 30-Day Sleep Challenge

By Jen Dennis

Are you ready to get in the best sleep shape of your life? We’ve rounded up 30 science-backed sleep tips to help you train for battle, err, bedtime. Break out your pajamas, follow us at #NectarSleepChallange, and let’s hit the sack, like we mean it.

Sleep Naked
Night 1
Sleep Naked
Research shows that having cooler skin helps keep your body’s core temperature in the stay-asleep zone, so you may wake up less often. (Source)
Night 1
pjs
Night 2
Wear moisture-wicking jammies
A study showed that wicking materials helped people sleep more comfortably than less breathable fabrics. (Source)
Night 2
Shower
Night 3
Take a warm shower
It’s a relaxing ritual that also helps regulate your body temperature for sleep. (Source)
Night 3
Socks
Night 4
Wear socks
Experts say warm feet help you reach a sleep-friendly core body temperature. Wear socks and see for yourself. (Source)
Night 4
iPhone
Night 5
Put down your phone
Research shows that blue light from electronics can disrupt circadian rhythms and suppress melatonin, an important sleep chemical. (Source)
Night 5
Alarm Clock
Night 6
Ditch the snooze button
Any shut-eye you get after the alarm goes off probably won’t be quality sleep, experts say. (Source)
Night 6
Exercise Early
Night 7
Exercise early outdoors
An early sweat sesh under the sun regulates your sleep/wake cycle and provides ample time to cool down for deep, quality rest. (Source)
Night 7
Deal
Still On The Fence?
See What Other Customers Say
Here are the 9 Reasons why Nectar will be your best and last mattress (see here).
Still On The Fence?
Meditate
Night 8
Meditate
People who practiced mindful meditation experience fewer sleep disturbances and improved sleep quality. (Source)
Night 8
Oversleep
Night 9
Avoid weekend catch-up sleep
A new study showed that trying to make up for lost sleep delayed circadian rhythms and led some subjects to overeat. (Source)
Night 9
Sunrise
Night 10
Keep the same sleep and wake times
A regular sleep schedule correlates to better health and more consistent sleep. (Source)
Night 10
Nap
Night 11
Take a 10-30 minute midday nap
That’s the sweet spot to improve alertness without making you feeling groggy when you wake up. (Source)
Night 11
Bedroom
Night 12
Spruce up your bedroom
A National Sleep Foundation poll found that things like making your bed and spraying sheets with a fresh scent increased sleep enjoyment. (Source)
Night 12
Lighting
Night 13
Dim lights in the evening
Research suggests that exposure to ambient light as you’re winding down can disturb circadian rhythms. (Source)
Night 13
Sex
Night 14
Have sex
Orgasms release endorphins and oxytocin — both are good for sleep. (Source)
Night 14
Lavender
Night 15
Smell the lavender
It’s an aromatherapy scent that’s been shown to help people fall asleep faster. (Source)
Night 15
Clean Room
Night 16
Toss excess stuff
People who hoard things tend to experience greater stress and more sleep disturbances. (Source)
Night 16
Blue
Night 17
Paint your bedroom blue
That color is associated with feelings of relaxation and may help lower blood pressure and heart rate. (Source)
Night 17
Curtains
Night 18
Get blackout curtains
Study subjects exposed to street lights reported less sleep satisfaction, excess tiredness, and poorer functioning than those with less light exposure. (Source)
Night 18
ASMR
Night 19
Try ASMR
That stands for autonomous sensory meridian response. It’s a feeling of euphoria and relaxation when hearing certain sounds, like whispering or rain. (Source)
Night 19
Netflix
Night 20
Banish binge-watching
Research has linked it to feelings of fatigue, poor sleep quality, and insomnia. (Source)
Night 20
Dehumidifier
Night 21
Run a dehumidifier
Maintaining the right core body temperature for sleep is harder when humidity is high. (Source)
Night 21
CBT
Night 22
Try CBT
A single one-hour session of cognitive behavioral therapy (CBT) helped relieve insomnia. (Source)
Night 22
Cherry Juice
Night 23
Drink tart cherry juice
It’s a natural source of melatonin that’s been shown to reduce insomnia and increase sleep time. (Source)
Night 23
Nightcap
Night 24
Avoid the nightcap
Alcohol might knock you out, but it actually disrupts deep, quality sleep, science says. (Source)
Night 24
Coffee
Night 25
Skip afternoon coffee
Having caffeine six hours before bed may cost you an hour of total sleep time, research reveals. (Source)
Night 25
Smoking
Night 26
Quit smoking
Nicotine is a stimulant, and smokers have trouble falling and staying asleep. (Source)
Night 26
Salmon
Night 27
Order salmon
Its high levels of omega-3 fatty acids appear to improve sleep quality and duration, according to one study. (Source)
Night 27
Kiwi
Night 28
Eat kiwifruit
People who ate two of these serotonin-boosting fruits an hour before bed reported longer sleep and fewer disturbances. (Source)
Night 28
Working
Night 29
Work near a window
People working near a window had healthier levels of melatonin and cortisol, two hormones that influence sleep. (Source)
Night 29
nectar mattress thickness
Night 30
Get a new mattress
If you’re still displeased with your zzzs by this point, you might need a better bed. (Try a Nectar! Shop Now.).
Night 30
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