Sleep Studies
30 Day Sleep Study
How to Make A Sleep Experiment Fun
Now I’m no doctor BUT I have had a doctor tell me that your life is like a series of experiments and in order to really understand your personal health & why you tick the way you do, you have to be the one to track them, because each individual is different. That’s why I do think performing experiments within your everyday life and habits, can yield incredibly beneficial results. So without further ado, Welcome to your 30-day sleep study challenge, where you’ll uncover valuable insights into your sleep habits, improve your sleep hygiene, and enjoy tracking the journey in creative and engaging ways (because we all know you’re not going to make it 30 days without it being somewhat enjoyable).
Whether you’re a sleep enthusiast or simply trying to get better rest, this guide is designed to help you approach the study with curiosity, playfulness, and a sense of discovery!
1. Set Up Your Sleep Tracking Tools
To begin your 30-day sleep study, you’ll need some tools to collect data about your sleep patterns. Here are a few options:
Sleep Apps: Download sleep-tracking apps like Sleep Cycle, Pillow, or SleepScore on your smartphone. These apps will help you monitor sleep duration, sleep quality, and patterns. Some even provide insights based on your unique data!
Smartwatches or Fitness Trackers: Devices like the Apple Watch or Fitbit can track sleep stages and heart rate variability while also syncing with apps for easy analysis.
Garmin Watch
Journal: Do it the old fashioned way & use a sleep journal to track any external factors that might influence your sleep, such as diet, screen time, or stress levels. This journal can become a creative space where you write down dreams, thoughts, and reflections about your sleep experience.
2. Set Your Hypothesis
3. Design How Each Week Will Look
To keep things interesting and fun, dedicate each week to a different sleep-related theme. Not only will this help you track how different factors affect your sleep, but it will also make the study feel like a creative adventure. Here are some ideas for themed sleep nights:
Week 1: Sleep Hygiene Week
Focus on improving your sleep environment and habits. Here’s How the Week Will Go
Night 1: Tech-Free Sleep – Turn off all electronics 30 minutes before bed and see how it affects your sleep.
Night 2: Aromatherapy Night – Try using lavender essential oil in a diffuser to promote relaxation and track how it impacts your sleep quality.
Night 3: Bedtime Routine – Establish a calming bedtime routine such as a warm bath, reading, or light stretching.
Week 2: Dream Week
Use this week to explore and record your dreams. Maybe even try lucid dreaming! Here’s how you can make it fun:
Night 1: Dream Journal – Write down your dreams first thing in the morning.
Night 2: Dream Analysis – Pick a dream and try to interpret it based on common dream symbols (check out The Interpretation of Dreams by Sigmund Freud for inspiration).
Night 3: Lucid Dreaming Experiment – Try techniques for becoming aware in your dreams.
Week 3: Cut Your Sleep In Half
Experiment with different sleep sounds and noises. Are you a white noise person or a rainstorm lover? Track how different sounds affect your quality of sleep.
Night 1: White Noise – Use an app or a sound machine with white noise and monitor your sleep response.
Night 2: Nature Sounds – Try rain sounds, ocean waves, or forest sounds.
Night 3: Music for Sleep – Experiment with calming music or guided meditations to help you drift off.
Week 4: Optimizing Sleep for Performance
This week, focus on how different lifestyle factors can improve your rest and performance. For instance:
Night 1: Exercise for Sleep – Try doing a light workout in the late afternoon and track how it influences your sleep quality.
Night 2: Sleep and Diet – Experiment with different pre-bed snacks (avoid caffeine!) and see how food affects your sleep.
Night 3: Sleep and Stress – Try a relaxation technique like progressive muscle relaxation (PMR) or mindfulness before bed.
4. Incorporate Fun Sleep Challenges
To make the study even more interactive, introduce a few sleep-related challenges throughout your 30-day journey:
The "No Snooze" Challenge: For one week, commit to waking up as soon as your alarm goes off—no snoozing allowed! Track how it impacts your energy levels throughout the day.
Bedtime Visualization: Before bed, imagine the perfect sleep environment or visualize peaceful, relaxing scenes. Use this visualization practice to track if it improves your sleep onset and quality.
Sleep Tracking Art: Turn your sleep data into art! Create graphs or charts using tools like Canva or Adobe Spark to visually showcase your sleep patterns. Try infusing your creativity with some fun, colorful designs.
Sleep Sound Playlist: Curate a playlist of sounds or music that helped you sleep the best. Share it with friends and see if it works for them too!
5. Create a Sleep Diary and Share Your Findings
If you want to deepen your analysis, keep a sleep diary for each day of your study. Include:
Your sleep quality rating (1-10)
How you felt before and after waking up
Any disturbances or interruptions
External factors (e.g., exercise, diet, stress)
Any dreams or experiences of note
At the end of each week, reflect on patterns and write down what’s working and what’s not. You could even create a fun blog or social media page to share your findings and progress with friends and fellow sleep enthusiasts.
6. Celebrate Your Success and Reflections
After 30 days, take time to review your journey. What were the most surprising insights you gained about your sleep? Did you achieve your sleep goals? Celebrate your accomplishments, whether that’s better sleep quality, improved energy, or a deeper understanding of your unique sleep needs.
Reward Yourself with a Rot Day! We’ve Got the Perfect Day Planned For You Here
Behind the Scenes: Helpful Resources for a Better Sleep Study
As you embark on your sleep study, be sure to use these helpful resources to boost your understanding of sleep science and improve your results:
Sleep.org – A resource filled with tips, guides, and articles on how to improve sleep quality.
The National Sleep Foundation – Learn about sleep health, disorders, and tips to create better sleep habits.
The Sleep Revolution by Arianna Huffington – A great book that delves into the science of sleep and why it’s crucial to your overall well-being.