Sleep Fast: 30-Day Guide To Better Rest

A 30-day sleep fast is a commitment to improving your sleep hygiene and habits. It involves making changes to your daily routine and sleep environment to promote better sleep quality and duration. This can include adjusting your sleep schedule, improving your bedtime routine, managing stress, and making your bedroom more comfortable and relaxing.

The idea is to make small changes each day for 30 days to help you fall asleep faster, improve sleep quality, and increase sleep duration. This process recognises that improving sleep is a journey and that it takes time and consistency to see results. By committing to a 30-day plan, you give yourself the time and structure to experiment with different techniques and create long-lasting healthy sleep habits.

Improving sleep hygiene

Visualize and Commit to Your Sleep Plan:

Start by setting clear intentions and goals for your sleep improvement journey. Journal about your personal sleep goals and the specific areas you want to work on. This will help you stay committed and motivated throughout the process.

Observe and Document Your Current Sleep Habits:

Take time to assess your current sleep behaviour and identify areas that need improvement. Reflect on your daily schedule, sleep position, sleep environment, caffeine and alcohol consumption, and any other factors that may impact your sleep.

Create a Comfortable Sleep Environment:

Invest in quality bedding, such as cooling or hypoallergenic sheets, and choose the right pillows to support your sleeping position. Create a serene and relaxing bedroom by maintaining a comfortable temperature, using blackout curtains, and reducing noise with a white sound machine if needed.

Choose Appropriate Sleep Attire:

Select comfortable and breathable sleepwear, such as loose-fitting clothing or whatever makes you feel most comfortable. This will ensure your body can regulate its temperature effectively during sleep.

Pay Attention to Your Sleep Position:

Experiment with different sleep positions to find what works best for you. Proper sleep positioning can help alleviate aches and pains and improve your overall comfort.

Select the Right Mattress:

Choose a mattress that provides adequate support and aligns your head, neck, and spine neutrally. A good mattress will improve your sleep quality and reduce muscular discomfort.

Maintain Clean Bedding:

Wash and change your bed sheets regularly, ideally once a week. This will help reduce dust mites, allergens, and bacteria, promoting a healthier sleep environment.

Reserve the Bedroom for Sleep and Intimacy:

Remove distractions from your bedroom, such as televisions and work areas. Associating your bedroom primarily with sleep helps to calm your mind and prepare your body for rest.

Establish a Consistent Sleep Schedule:

Commit to a fixed sleep and wake-up time, even on weekends. This will help regulate your body's internal clock and improve your sleep quality.

Create a Relaxing Bedtime Routine:

Develop a soothing bedtime ritual, such as reading a book, practising yoga, or listening to calming music. Avoid stimulating activities and screens at least an hour before bedtime to signal to your brain that it's time to wind down.

Avoid Stimulants and Heavy Meals Before Bed:

Refrain from consuming caffeine, nicotine, and alcohol close to bedtime, as they can interfere with your sleep. Also, avoid large meals and opt for lighter snacks if necessary, as eating too close to bedtime can disrupt your sleep due to indigestion or bathroom breaks.

Prioritize Exercise During the Day:

Incorporate exercise into your daily routine, preferably earlier in the day. Working out in the morning or afternoon can improve your sleep quality, but avoid vigorous exercise close to bedtime as it may hinder sleep.

Manage Stress and Anxiety:

Practise relaxation techniques such as deep breathing, meditation, or yoga to calm your mind and body. Address any underlying stress or anxiety that may be impacting your sleep.

Maintain a Sleep Diary:

Record your sleep behaviours and patterns in a sleep diary. This will help you identify specific issues and track your progress as you implement changes to your sleep hygiene.

Remember, improving sleep hygiene is a process that requires commitment and consistency. Experiment with different techniques and make adjustments to find what works best for you.

Adjusting your sleep position

Sleeping on your back (supine) was traditionally believed to be the best position for sleep. However, this might not be the best position as it could lead to blocked airways, sleep apnea, and snoring.

• Experiment with different positions: Try sleeping on your side one night and then on your back the next. Choose the position that feels most comfortable and allows you to get a good night's sleep.
• Keep your spine, hips, and shoulders aligned: Proper posture is important to prevent pain. Sleeping on your side can help keep your spine, hips, and shoulders in a straight line, reducing the pressure on your back and joints.
• Use pillows for support: If you are a side sleeper, consider placing a pillow between your knees to support your hips and spine. If you sleep on your back, you can place a pillow under your knees to support your lower back.
• Choose the right mattress and bedding: A medium-firm mattress can improve sleep quality, especially for people with back pain. It can also help prevent sleep disturbances and muscular discomfort.
• Adjust your sleep position for comfort: If you experience aches and pains at night, adjust your sleep position accordingly. For example, if you have back pain, try sleeping on your side with a pillow between your knees to reduce pressure on your back.
• Be mindful of any underlying conditions: If you have a condition such as sleep apnea, you may need to avoid sleeping on your back to reduce the risk of blocked airways. Similarly, if you are pregnant, sleeping on your left side is recommended to improve blood flow and nutrient delivery to the placenta.

Remember, the most important thing is to find a sleep position that works best for you and allows you to get a full night's rest.

Reducing screen time before bed

A 30-day sleep fast is a commitment to improving your sleep hygiene and making changes to your daily routine to promote better sleep. While a sleep fast won't cure chronic insomnia or sleep apnea, it can help you improve your sleep quality.

Turn Off Notifications

Notifications are a major distraction that can draw you back to your phone or other devices before bed. Even if your phone is in another room, the ping of a notification can make your brain think there's something urgent to check, making it harder to relax and fall asleep. Turning off all notifications during your pre-bedtime hours is an easy fix. Disabling notifications for apps and accounts ensures they don't pop up on your lock screen, removing the temptation to check your phone and helping your mind unwind.

No Phones in the Bedroom

Keeping your phone and other gadgets out of the bedroom is a simple yet effective way to cut down on screen time before bed. When your phone is nearby, it's tempting to check emails, scroll through social media, or get distracted by notifications. Even the light from your phone can disrupt your sleep. Leaving all devices outside the bedroom helps your brain associate the bedroom with sleep, not stimulation. Instead of scrolling through your phone, establish a calming pre-bed routine like reading a book or listening to music.

Set a Bedtime Phone Cutoff

Using your phone before bed can disrupt your sleep. Studies show that reading on a device before bed can delay sleep by almost an hour compared to reading a printed book. Set a strict phone cutoff time, ideally 30-60 minutes before bed. When the time comes, switch your phone to "Do Not Disturb" mode and charge it outside the bedroom to avoid the temptation of late-night scrolling. Sticking to a consistent phone cutoff time will train your brain to get ready for sleep.

Try Reading Before Bed

Reading a book or magazine before bed is a great way to unwind and prepare for sleep. Unlike the blue light from phones and computers, which keeps your brain alert, reading from a physical book helps to calm your mind. Studies show that just 6-7 minutes of reading can reduce stress levels by 68%. Choose a calming genre and stick to paper books instead of e-readers to avoid blue light exposure. Keep your book and a bookmark on your bedside table, so you have easy access to it.

Listen to Calming Music

Listening to soothing music can help you relax and drift off by lowering your heart rate and relaxing your body and mind. Opt for classical music, nature sounds, white noise, guided meditations, or ambient music without lyrics. Create a calming playlist and set it to play for about an hour as you get ready for bed.

Keep Devices Out of Reach

Another simple yet effective strategy is to keep your devices out of arm's reach. When your phone is on your bedside table, it's hard to resist the urge to check notifications or scroll through social media. Charging your phone in another room makes it less convenient to grab if you wake up in the middle of the night. This small change creates a clear boundary between your sleep space and tech use, signalling to your brain that it's time to wind down.

Dim the Lights

Blue light from screens can disrupt your melatonin production, tricking your brain into thinking it's still daytime. To counter this, dim the lights in your bedroom 1-2 hours before bedtime. Use lamps with warm bulbs instead of harsh overhead lights, and consider blackout curtains or an eye mask to block out extra light. Adjust the brightness on your devices and switch to night mode to reduce blue light exposure. Keeping lights low helps your body produce melatonin, making you feel sleepy.

Creating a sleep schedule

Assess Your Current Sleep Habits

Before making any changes, it's important to understand your current sleep habits and identify areas that need improvement. Observe and document your daily schedule, bedtime routine, sleep position, sleep duration, and any factors that may be disrupting your sleep. This initial assessment will provide a baseline for measuring the effectiveness of your new sleep schedule.

Determine Your Sleep Needs

People have varying sleep needs, and it's crucial to figure out how much sleep you personally need to function at your best. The recommended amount of sleep for most adults is seven to nine hours, but this can vary from person to person. Consider factors such as your age, daily activities, and how you feel after different amounts of sleep. Calculate your ideal sleep duration and use that as a guide for setting your sleep schedule.

Set a Consistent Sleep Schedule

Commit to a fixed sleep schedule by choosing a bedtime and wake-up time that you can stick to every day, including weekends. Consistency is key to regulating your body's internal clock, known as the circadian rhythm. This will help establish a healthy sleep-wake cycle, making it easier to fall asleep and wake up at the same time each day.

Create a Relaxing Sleep Environment

Optimize your bedroom environment to promote better sleep. Maintain a cool and comfortable temperature, preferably between 60°F and 67°F (15.6°C and 19.4°C). Use blackout curtains to block out light, and consider using a white noise machine or earplugs to minimize noise distractions. Remove electronics, work-related items, and pets from the bedroom to associate the space with sleep and relaxation.

Establish a Bedtime Routine

Develop a soothing bedtime routine to signal to your body that it's time to wind down. This can include activities such as reading a book, listening to relaxing music, practising yoga or meditation, taking a warm bath, or journaling. Avoid stimulating activities and give yourself 30 to 45 minutes each evening to relax and prepare for sleep.

Avoid Napping During the Day

While short naps can provide a quick energy boost, they can also disrupt your nighttime sleep. If you must nap, limit it to 20-30 minutes in the early afternoon. Eliminating or reducing nap time will help ensure you're tired enough to fall asleep at your scheduled bedtime.

Exercise Early in the Day

Incorporate moderate to intense physical exercise into your daily routine, preferably in the morning or early afternoon. Working out early helps establish your circadian rhythm and improves your sleep quality. Avoid exercising within two hours of your bedtime, as it may interfere with your sleep.

Limit Caffeine, Nicotine, and Alcohol

Substances like caffeine, nicotine, and alcohol can interfere with your sleep quality. Avoid consuming caffeine after 3 pm or at least four to six hours before bedtime. Similarly, refrain from using nicotine and alcohol close to bedtime, as they can disrupt your sleep patterns and reduce sleep quality.

By following these steps and making gradual adjustments, you can create a personalized sleep schedule that works for you. Remember that improving your sleep habits takes time and commitment, so be consistent and patient as you work towards achieving better sleep.

Practising relaxation techniques

A 30-day sleep fast is a commitment to improving your sleep hygiene and, in turn, your quality of sleep. It is a process that takes time and requires long-term commitment.

Day 17 of the 30-day sleep fast is dedicated to managing your stress with relaxation techniques. If you have trouble with stress when trying to sleep, you will need tactics such as scheduling your worrying time and using relaxation methods.

Box Breathing

Box breathing is a breathing exercise to help with stress management. It can be implemented before, during, and/or after stressful experiences. It uses four simple steps:

• Breathe in through the nose for a count of four.
• Hold your breath for a count of four.
• Breathe out for a count of four.
• Hold your breath for a count of four.

Guided Imagery

Guided imagery is a relaxation exercise that involves visualizing a calming environment. This technique helps manage stress by distracting you from intrusive thoughts. It employs all five senses to create a deeper sense of relaxation.

• Sit or lie down comfortably in a space with minimal distractions.
• Visualize a relaxing environment by recalling one from memory or creating one through your imagination. Elicit the elements of the environment using the following prompts:

• What do you see?
• What do you hear?
• What do you smell?
• What do you taste?
• What do you feel?

Sustain the visualization for as long as needed, focusing on taking slow, deep breaths throughout the exercise.

Progressive Muscle Relaxation (PMR)

PMR is a relaxation technique that targets the symptom of tension associated with anxiety. It involves tensing and releasing muscles, progressing throughout the body, with a focus on the release of the muscle as the relaxation phase.

• Sit or lie down comfortably in a space with minimal distractions.
• Starting at the feet, curl the toes under and tense the muscles in the foot. Hold for 5 seconds, then slowly release for 10 seconds. During the release, focus your attention on the alleviation of tension and the experience of relaxation.
• Tense the muscles in the lower legs. Hold for 5 seconds, then slowly release for 10 seconds.
• Tense the muscles in the hips and buttocks. Hold for 5 seconds, then slowly release for 10 seconds.
• Tense the muscles in the stomach and chest. Hold for 5 seconds, then slowly release for 10 seconds.
• Tense the muscles in the shoulders. Hold for 5 seconds, then slowly release for 10 seconds.
• Tense the muscles in the face (e.g., squeezing eyes shut). Hold for 5 seconds, then slowly release for 10 seconds.
• Tense the muscles in the hand, creating a fist. Hold for 5 seconds, then slowly release for 10 seconds.

Breath Focus

This technique involves taking long, slow, deep breaths (also known as abdominal or belly breathing). As you breathe, gently disengage your mind from distracting thoughts and sensations.

Body Scan

The body scan technique blends breath focus with progressive muscle relaxation. After a few minutes of deep breathing, you focus on one part of the body or group of muscles at a time and mentally release any physical tension you feel there.

Mindfulness Meditation

This practice involves sitting comfortably, focusing on your breathing, and bringing your mind's attention to the present moment without drifting into concerns about the past or the future.

Yoga, Tai Chi, and Qigong

These three ancient arts combine rhythmic breathing with a series of postures or flowing movements. The physical aspects of these practices offer a mental focus that can help distract you from racing thoughts. They can also enhance your flexibility and balance.

Frequently asked questions