Optimize Your Days

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Week 3: Reflect on your days!

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This week focuses on behaviors you can do during the day, to help you have a better night, which will help you feel good the next day!
  • Talk to your doctor to find out if health issues (ex. pain, acid reflux, allergies, medications) might be affecting your sleep.
  • SleepScore App Tip: For a more in-depth look at your sleep, check out the Sleep Report for your Doctor, a deep dive analysis into the last 30 nights of your sleep! If necessary, you can share the report with your doctor to determine the right treatment plan for you.
  • Get moving in the morning! Regular exercise has so many health benefits, including improving your sleep! But working out close to bedtime can make it harder to drift off and stay asleep.
  • SleepScore App Tip: You can track your exercise in the Log Your Day feature of the app and start to track how exercise can impact your sleep.
  • Caffeine is a stimulant that takes hours to leave your system. A tip for making sure caffeine doesn’t interfere with your sleep is to stop consuming it by 2pm.
  • Try a variety of decaffeinated beverages to find out which taste good to you. Then you can enjoy those beverages in the afternoon and evening instead of caffeinated drinks.
  • Eating close to bedtime keeps your body busy digesting food, which can disrupt your sleep. if you feel you must have a snack close to bedtime, remember to keep it small.
  • Getting enough sleep can help you manage your weight! Numerous research studies have shown links between lack of sleep and increased snacking and weight gain. When sleep deprived, you’re more likely to consume more and more likely to find unhealthy foods appealing.
  • Even though alcohol can induce a sleepy feeling, it interferes with sleep later in the night. During the second half of the night, you’re likely to experience lighter sleep and more frequent periods of being awake.
  • If you drink alcohol, allow 3 hours between your last drink of the evening and your bedtime. The amount of alcohol that you drink also makes a difference, so educate yourself about the alcohol content of different types of beverages. To avoid negatively impacting your sleep, don’t exceed 2 units of alcohol.
  • Finish working, turn off smartphone notifications, and jot down a to do list for tomorrow at least 2 hours before bedtime. This will help clear your mind for sleep.
  • Did you know? Excessive social media use has been linked to stress and disturbed sleep. Although scrolling through the posts and photos at bedtime might feel like an escape, some of what you see might be the opposite of relaxing.
  • Devote time to relaxing activities before bed. This signals to your body and mind that it’s time to rest.
  • SleepScore App Tip: Check out the soothing sounds in the Sleep Sounds feature in the app, to help you relax before sleep.

IFF week 3

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Check out Dr. Raymann’s weekly Q&A!

Here are the answers to last week’s quiz!

Question 1: The ideal humidity level for sleeping is around
Answer: 45%

Question 2: The ideal temperature for sleeping is around
Answer: 15.5 – 20 degrees Celsius (60 – 68 degrees Fahrenheit)

Question 3: According to this week’s sleep improvement tips, how often should you wash your sheets?
Answer: Every week

Question 4: True or False? For the best sleep, choose bedding made from synthetic fabrics rather than natural fibers.
Answer: False

Question 5: If you wear socks to bed, __________ before putting on your socks to signal to your brain that it’s time for sleep.
Answer: warm your feet in a footbath or with a massage

Question 6: True or False? Disruption of circadian rhythms can increase the risk of health problems such as obesity, depression, and even some cancers.
Answer: True

Question 7: True or False? Blue-violet shorter wavelength (< 455 nm) is healthier than blue-turquoise (455 - 500 nm).
Answer: False

Question 8: True or False? Blue light makes the brain think it is daytime.
Answer: True

Question 9: Light controls the body clock by activating the ________.
Answer: Suprachiasmatic nucleus

Question 10: Which product can help improve sleep by reducing blue light exposure in the evening?
Answer: All (Blue light filtering computer screen protectors; Blue light blocking glasses; Specialty bulbs emitting less blue light than LED)

Here’s what’s coming up!


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