July Sleep Challenge Results and Tips

Thank you to everyone who participated in the July Sleep Challenge. There were many excellent tips shared on how to prepare for and get to sleep; and it was a “challenge” to select the winners. Here are some of the tips that were submitted; you may want to consider trying one (or all):

  • “Before I go to sleep, I read a book. It is relaxing.”
  • “Now that summer is here my favorite routine is watering my garden after I get my 4-year-old to sleep. It’s perfect weather in the dusk hours to check it out and water it. Sometimes I also listen to an audio book while I’m taking my time watering or pulling weeds when needed. Usually afterwards, my husband and I will watch an episode of whatever show we are currently watching (lately it has been The Chosen).”
  • “My routine for bedtime is to wash face and brush teeth before 9:00. Get out shower items for the next morning. Stop screen time at 9:00 and go to bed by 10:05 (catch the first 5 minutes of the local news, not that it’s worth it). I try not to stray from this even on the weekends and days off as regardless I wake up by 5:30 every morning. On the weekends, I’m good at staying in bed until 6 or 6:30, resting not sleeping.”
  • “Favorite routine: Doing a short meditation via the Headspace app to relax before bed (https://www.headspace.com/?gclid=CjwKCAjw3MSHBhB3EiwAxcaEu5hYEq_l_oP7yrDovp4r5q_MTbWFh91lEQBMLcYhcIImYSejwEUQwhoC0d8QAvD_BwE
  • “I participated in the YP4H Plan for Sleep and the Steps to Better Sleep challenges, as well as logged in a nightly average of 7 hours of sleep this month. My all-time favorite night routine is to read a book and sip on decaffeinated hot tea while my tired feet are in an automatic foot massager. I bought a foot massager for my birthday this year, and it is a wonderful way to practice self-care. These activities help me relax and transition to a peaceful night of sleep.”
  • “Each night when I start getting ready for bed, I turn on the Calm App to listen to the “Jasper Lake” nighttime sounds. One of my kitties, Stella, always goes to bed with me and “purrs” me to sleep while I pet her and listen to a sleep story from the Calm App. It’s all very relaxing.”
  • “My sleep routine includes no social media for at least an hour before bedtime. On a perfect night, a cup of chamomile tea. I always relax by reading for 20-30 minutes – something light and not too thought-provoking.”
  • “My favorite routine for relaxing before bed is having 30 minutes of screen-free time either spent on the patio or reading a book after finishing bedtime routine with my son and getting household chores taken care of.”
  • “My favorite routine for relaxing before bed and for getting a great night’s rest would be to turn off the television an hour before bedtime, take a warm shower, then turn down the lights and read a book or turn off the lights and listen to a book on tape. I also use a lavender scented detergent and dryer sheet for my linens and towels to help with the olfactory sense to calm and start the relaxation process in bed. I have a soft blanket that I either cuddle or cover with. When I lay down, I do the following breathing technique to further calm and slow down my brain: Breathe in, breathe out, repeat for a slowly. Start with 4 breaths–breathing in through your nose for a count of 4 and out through your mouth for a count of 8. My smart thermostat adjusts the temperature to 65 degrees an hour before bedtime to help with the ability to stay asleep.”
  • “Tips I use to help me fall asleep are staying off electronics before bed, taking a lavender bath, using a sleep spray on my pillow, and making a to-do list for the next day so I do not have that list keeping me up all night.”

Congratulations to our challenge winners: Diana Goode, Laura Stanton, and Jenny Strickler. Thank you to again to all of you who participated, and watch for upcoming challenges!