Join the Pledge

Select A Pledge

You've Completed the 21 Day Challenge

You've done a lot to improve your sleep. Save this badge and share your accomplishment with everyone!

Done

Day 21

Body Fuel Challenge

Replace caffeinated beverages after 5pm with non-caffeinated drinks or water. Instead of having a heavy meal for dinner, have one high in fiber.

Smartphone Fasting Challenge

I pledge to not use my smartphone while in bed. I will leave it outside of the bedroom at night.

Illuminate Challenge

Spend 20+ minutes outside in the morning to get NATURAL sunlight. This will be a 20+ min time period you would normally be indoors.

Done

Day 20

Body Fuel Challenge

Replace caffeinated beverages after 5pm with non-caffeinated drinks or water. Instead of having a heavy meal for dinner, have one high in fiber.

Smartphone Fasting Challenge

I pledge to not use my smartphone while in bed. I will leave it outside of the bedroom at night.

Done

Day 19

Smartphone Fasting Challenge

I pledge to not use my smartphone while in bed. I will leave it outside of the bedroom at night.

Stimulus Control Challenge

Only be in bed if you're sleeping. Don't use the bed for work or entertainment. If you cannot fall asleep or wake up for 15 minutes, you will leave the bed until you feel sleepy again.

Done

Day 18

Smartphone Fasting Challenge

I pledge to not use my smartphone while in bed. I will leave it outside of the bedroom at night.

Done

Day 17

Body Fuel Challenge

Instead of having a heavy meal for dinner, have one high in fiber.

Done

Day 16

Body Fuel Challenge

Replace caffeinated beverages after 5pm with non-caffeinated drinks or water.

Done

Day 15

Stimulus Control Challenge

Only be in bed if you're sleeping. Don't use the bed for work or entertainment. If you cannot fall asleep or wake up for 15 minutes, you will leave the bed until you feel sleepy again.

Done

Day 14

Consistency Challenge

Pick a specific bedtime and waketime that you can stick to every day of the week, even weekends.

Check Your Snoring Challenge

Make an appointment with your physician to get a home sleep test to check whether you should be treated for sleep apnea.

Done

Day 13

Consistency Challenge

Pick a specific bedtime and waketime that you can stick to every day of the week, even weekends.

Anti-Rumination Challenge

Write out all your worries, including your to-do list, before you get into bed each night. You will do this on paper.

Done

Day 12

Consistency Challenge

Pick a specific bedtime and waketime that you can stick to every day of the week, even weekends.

Anti-Rumination Challenge

Write out all your worries, including your to-do list, before you get into bed each night. You will do this on paper.

Done

Day 11

Consistency Challenge

Pick a specific bedtime and waketime that you can stick to every day of the week, even weekends.

Illuminate Challenge

Spend 20+ minutes outside in the morning to get NATURAL sunlight. This will be a 20+ min time period you would normally be indoors.

Done

Day 10

Consistency Challenge

Pick a specific bedtime and waketime that you can stick to every day of the week, even weekends.

Illuminate Challenge

Spend 20+ minutes outside in the morning to get NATURAL sunlight. This will be a 20+ min time period you would normally be indoors.

Done

Day 9

Consistency Challenge

Pick a specific bedtime and waketime that you can stick to every day of the week, even weekends.

Done

Day 8

Sleep When Sleepy Challenge

Go to bed when you feel sleepy rather than pushing through until you get a ‘second wind’. Do this even if it’s super early!
Keep doing this for the rest of the 21 day challenge.

Done

Day 7

Illuminate Challenge

Spend 30+ minutes outside in the morning to get NATURAL sunlight. This will be a 30+ min time period you would normally be indoors.

Anti-Rumination Challenge

Spend 10 minutes writing out all your worries and your to-do list, before you get into bed each night. You will do this on paper.

Done

Day 6

Illuminate Challenge

Spend 30+ minutes outside in the morning to get NATURAL sunlight. This will be a 30+ min time period you would normally be indoors.

Anti-Rumination Challenge

Spend 10 minutes writing out all your worries and your to-do list, before you get into bed each night. You will do this on paper.

Done

Day 5

Anti-Rumination Challenge

Spend 10 minutes writing out all your worries and your to-do list, before you get into bed each night. You will do this on paper.

Done

Day 4

Anti-Rumination Challenge

Spend 5 minutes writing out your to-do list, before you get into bed each night. You will do this on paper.

Done

Day 3

Illuminate Challenge

Spend 30+ minutes outside in the morning to get NATURAL sunlight. This will be a 30+ min time period you would normally be indoors.

Done

Day 2

Illuminate Challenge

Spend 20+ minutes outside in the morning to get NATURAL sunlight. This will be a 20+ min time period you would normally be indoors.

Done

Day 1

Deluminator Challenge

Remove ALL sources of artificial light from your bedroom at night, including blocking light that comes through the windows. You can use duct tape, markers, blackout curtains, or other covers to do so.

Keep doing this for the rest of the 21 day challenge.

Done

Let others know you made a pledge!

Make a post to your social media to let others know that you're improving your sleep and how they can improve their sleep. Or download the image and share it that way!

Take a Pledge to Improve Your Sleep:

Choose a pledge difficulty tab, pick one or more pledges, click the "Pledge" button to post your pledge! Mix & match pledge difficulties to see how small and big changes can improve your sleep.

Easy
Medium
Hard
Custom

                      
                        wb_sunny
                        Illuminate Challenge:
                      
                        I pledge to spend 20+ minutes outside in the morning to get NATURAL sunlight. This will be a 20+ min time period I'd normally be indoors.
                      
                        create
                        Anti-Rumination Challenge:
                      
                        I pledge to write out all my worries, including my to-do list, before I get into bed each night. I will do this on paper.
                      
                        dark_mode
                        Deluminator Challenge:
                      
                        I pledge to remove ALL sources of artificial light from my bedroom at night, including blocking light that comes through the windows. I will use duct tape, markers, blackout curtains, or other covers to do so.

                      
                        access_time
                        Consistency Challenge:
                      
                        I pledge to pick a specific bedtime and waketime that I can stick to every day of the week, even weekends.
                      
                        hotel
                        Sleep When Sleepy Challenge:
                      
                        I pledge to go to bed when I feel sleepy rather than pushing through until I get a ‘second wind.’ I’ll do this even if it’s super early!
                      
                        air
                        Check Your Snoring Challenge:
                      
                        I pledge to make an appointment with my physician to get a home sleep test to check whether I should be treated for sleep apnea.

                      
                        no_cell
                        Smartphone Fasting Challenge:
                      
                        I pledge to not use my smartphone while in bed. I will leave it outside of the bedroom at night.
                      
                        bed
                        Stimulus Control Challenge:
                      
                        I pledge to only be in bed if I’m sleeping. I won’t use the bed for work or entertainment. If I cannot fall asleep or wake up for 15 minutes I will leave the bed until I feel sleepy again.
                      
                        restaurant
                        Body Fuel Challenge:
                      
                        I pledge to replace caffeinated beverages after 5pm with non-caffeinated drinks or water. Instead of having a heavy meal for dinner, I’ll have one high in fiber.

Or Create Your Own Challenge:

When it is:

Ex. 10:00 PM, Saturday, etc.

then I will:

Ex. Go to bed, go home, etc.

to improve my sleep.

Pledge Hidden

21 days. Multiple challenges. How long can you last?

Come back every morning and see your daily challenge. Complete all 21 days and get a special badge to share on your social media!

Pledge Challenge Calendar
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DONE

Join the Pledge

You've Completed the 21 Day Challenge

Day 21

Body Fuel Challenge

Smartphone Fasting Challenge

Illuminate Challenge

Day 20

Body Fuel Challenge

Smartphone Fasting Challenge

Day 19

Smartphone Fasting Challenge

Stimulus Control Challenge

Day 18

Smartphone Fasting Challenge

Day 17

Body Fuel Challenge

Day 16

Body Fuel Challenge

Day 15

Stimulus Control Challenge

Day 14

Consistency Challenge

Check Your Snoring Challenge

Day 13

Consistency Challenge

Anti-Rumination Challenge

Day 12

Consistency Challenge

Anti-Rumination Challenge

Day 11

Consistency Challenge

Illuminate Challenge

Day 10

Consistency Challenge

Illuminate Challenge

Day 9

Consistency Challenge

Day 8

Sleep When Sleepy Challenge

Day 7

Illuminate Challenge

Anti-Rumination Challenge

Day 6

Illuminate Challenge

Anti-Rumination Challenge

Day 5

Anti-Rumination Challenge

Day 4

Anti-Rumination Challenge

Day 3

Illuminate Challenge

Day 2

Illuminate Challenge

Day 1

Deluminator Challenge

Let others know you made a pledge!

Take a Pledge to Improve Your Sleep:

wb_sunny

Illuminate Challenge:

create

Anti-Rumination Challenge:

dark_mode

Deluminator Challenge:

access_time

Consistency Challenge:

hotel

Sleep When Sleepy Challenge:

air

Check Your Snoring Challenge:

no_cell

Smartphone Fasting Challenge:

bed

Stimulus Control Challenge:

restaurant

Body Fuel Challenge:

rate_review

Or Create Your Own Challenge:

21 days. Multiple challenges. How long can you last?