7 Days to Better Sleep: Simple Steps to Help You Rest More Restfully
Sleep is one of the most important foundations for well-being, yet it’s often overlooked or disrupted by daily habits. This 7-day better sleep challenge offers easy, manageable prompts to help you create healthier bedtime routines and improve your overall sleep quality.
Each day focuses on one small change that can make a difference—no drastic overhauls needed.
What Is the 7-Day Better Sleep Challenge?
This challenge provides one daily tip or action to support better sleep habits. Whether you struggle with falling asleep, staying asleep, or just want to feel more rested, these gentle steps can help you reset your routine.
You can journal about your progress or simply focus on incorporating one tip each day.
Daily Better Sleep Prompts
Day 1:
Set a consistent bedtime tonight, aiming for at least 7 hours of sleep.
Day 2:
Avoid screens for 30 minutes before bed. Try reading or listening to calm music instead.
Day 3:
Create a relaxing bedtime routine—stretch, meditate, or journal for 10 minutes.
Day 4:
Keep your bedroom cool, dark, and quiet to help you sleep better.
Day 5:
Avoid caffeine and heavy meals at least 4 hours before bedtime.
Day 6:
Limit naps today to 20 minutes or less.
Day 7:
Reflect on how you feel after a good night’s sleep—write down any differences you notice.
Why Try a Better Sleep Challenge?
Improving your sleep can:
- Boost mood and energy levels
- Improve focus and memory
- Support immune health
- Enhance overall well-being
Small, consistent habits can add up to big improvements in how you feel every day.
Want a Printable Version?
This 7-day challenge is also available as a printable in my shop. It’s an easy-to-use download you can print at home and check off each day as you go. Get the printable 7-Day Better Sleep Challenge here.
It’s also part of the Self-Care & Healthy Routines Challenge Bundle, which includes four other challenges that help you build nurturing habits for body and mind.
You can also find this challenge in The 7-Day Challenge Journal paperback book on Amazon — perfect if you prefer a ready-to-use format without printing. It includes 25 weekly challenges.
If you enjoy challenges like this, you’ll love my free 30-Day Challenge Tracker. It comes with a beautifully designed tracking sheet and a list of 20 simple challenge ideas to help you get started.
