30-Day Sleep Improvement Challenge

Transform your sleep in just 30 days with evidence-based daily challenges and expert guidance. Join thousands who have improved their sleep quality.

Challenge Overview

This 30-day program is designed to help you build sustainable sleep habits through small, incremental changes. Each week focuses on a different aspect of sleep hygiene and CBT-I principles.

Days to Better Sleep

Daily Challenges

85%

Success Rate

Week 1

Establish Consistency

Set a consistent bedtime (within 30 minutes)

Wake up at the same time every day

Track your sleep schedule daily

Eliminate screens 1 hour before bed

Create a relaxing bedtime routine

Avoid caffeine after 2 PM

Get morning sunlight within 1 hour of waking

Week 2

Optimize Environment

Keep bedroom temperature 60-67°F (15-19°C)

Eliminate light sources in bedroom

Reduce noise or use white noise

Invest in comfortable bedding

Reserve bed for sleep only

Remove work materials from bedroom

Try a new relaxation technique

Week 3

Build Healthy Habits

Exercise 30 minutes daily (not close to bedtime)

Practice stress management techniques

Limit daytime naps to 20 minutes

Avoid heavy meals 3 hours before bed

Stay hydrated but limit fluids before bed

Try progressive muscle relaxation

Journal worries before bedtime

Week 4

Master Advanced Techniques

Implement stimulus control therapy

Practice sleep restriction if needed

Use cognitive restructuring for sleep anxiety

Establish a wind-down ritual

Monitor and celebrate improvements

Plan for long-term sleep maintenance

Share your success with others

Ready to Start Your Journey?

Join Qumfy today and get access to the full 30-day challenge with personalized tracking, daily reminders, and expert support.

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Tips for Success

Track Your Progress

Use a sleep diary or app to monitor your improvements. Seeing progress motivates continued effort.

Be Patient

Changes take time. Don't expect immediate results—focus on building lasting habits.

Find an Accountability Partner

Share your goals with a friend or family member who can support your journey.

Celebrate Small Wins

Acknowledge every improvement, no matter how small. Each step forward counts.