Become Aware of Your Own Sleep

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Week 1: Reflect on your days!

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This week you’ll learn about your own sleep. Personal awareness is the first step in improvement.
Take 5 minutes each day this week to reflect on how your behavior and your environment impact your sleep. To make it easy for you, we will give you 1 question per day to think about.
  • Take 5 minutes to ask yourself: What do I do every day that gets in the way of getting good sleep? What do I do every day that helps me get good sleep?
  • If you consume caffeine or alcohol, pay attention to how the amount and the timing can impact your sleep. Similarly, become aware of how the timing of physical exercise and exposure to bright light can affect your sleep.
  • Take 5 minutes to ask yourself: Do I build in time before bed every night to allow for winding down?
  • Before sleep, the body needs to get into a less active state. Become aware of how looking at social media, replying to messages, and other activities before bed can affect your sleep.
  • Take 5 minutes to ask yourself: Are there any aspects of my bedroom that make it hard for me to fall asleep or cause me to wake up at night or too early in the morning?
  • Become aware of how environmental factors such as room temperature (hot vs. cold), sound (noise vs. silence), light (bright vs. dark), and bedding such as your mattress and pillow (soft vs. firm) affect your sleep.
  • Take 5 minutes to ask yourself: Does it take longer than I’d like to fall asleep? If so, how often?
  • Become aware of what gets in the way of being able to fall asleep easily (distracting thoughts, physical discomfort, noises, partners, pets, etc.).
  • Take 5 minutes to ask yourself: Does it take longer than I’d like to fall asleep? If so, how often?
  • Become aware of what gets in the way of being able to fall asleep easily (distracting thoughts, physical discomfort, noises, partners, pets, etc.).
  • Take 5 minutes to ask yourself: Do I wake up throughout the night or too early in the morning? If so, how often?
  • Become aware of your experience of waking up during the night and what causes it (needing to use the bathroom, physical discomfort, noises, partners, pets, etc.). Notice whether and why you have trouble getting back to sleep.
  • Take 5 minutes to ask yourself: How energized do I feel when I wake up?
  • You made it to the end of the week! Today’s question is about how you feel when you wake up, which says a lot about how you slept. We’re here to help. Stick with us as we learn more about sleep next week.

Week 1

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Check out Dr. Raymann’s weekly Q&A!

Here are the answers to last week’s quiz!

Question 1: To use the SleepScore app, place your smartphone
Answer: Next to your bed

Question 2: True or False? Your MindScore reflects how much REM sleep you got the previous night.
Answer: True

Question 3: Your SleepScore is calculated on a scale of _____.
Answer: 0-100

Question 4: Compared to younger people, older people tend to spend _______ awake at night after falling asleep initially.
Answer: More time

Question 5: True or False? Deep sleep occurs mostly during the second half of the night.
Answer: False

Question 6: True or False? REM occurs mostly during the first third of the night.
Answer: False

Question 7: We dream most vividly during which stage of sleep?
Answer: REM

Question 8: On average, a healthy adult spends approximately ___ % of sleep each night in REM.
Answer: 25

Question 9: Which statement about deep sleep is correct?
Answer: All are correct (Deep sleep keeps your immune system in check; Deep sleep restores your energy; Deep sleep is when damaged cells are repaired; Deep sleep is hard to wake up from)

Question 10: During sleep, a reduction in metabolism and energy use of around ___ occurs.
Answer: 5% – 10%

Here’s what’s coming up!


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