Week 1

Welcome to week 1 of the Sleep Your Way to a Summer Body program, powered by SleepScore!
You’ve taken a smart step by combining sleep with a daily exercise routine to achieve your fitness and weight loss goals. To truly achieve your health and fitness goals, you need to focus on both of these areas!
This program is designed in partnership with expert fitness trainers and our own team of sleep experts. Use the SleepScore App to track your sleep progress throughout the program.
Let’s kick this thing off!

Week 1 – Personal Awareness
In this first week, you’ll become aware of your 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 one question per day to think about.


Exercise: Cardio kick-off
Welcome to the ‘Sleep Your Way to a Summer Body Challenge!’ Today, let’s kick it off with some simple cardio by alternating walking and jogging. Here’s how:
  • Warm up for 5 minutes with a walk, building up speed as you go.
  • Jog for 3 minutes
  • Walk briskly for 5 minutes
  • Jog for 3 minutes
  • Walk briskly for 5 minutes
  • Jog for 3 minutes
  • Walk briskly for 5 minutes
You can stream some of our favorite workout jams on Spotify to get you motivated here!

Sleep: Daytime behavior and sleep

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.


Exercise: Body & heart
Today, let’s begin with some basic strength training with some cardio added to the mix.
Perform 5 sets (shoot for 6 sets if you had a particularly good SleepScore last night!)

25 Push-ups
Resting as needed

40 Bicycle crunches
(20 on each side)

40 High knees (20 on each side)
(Tip: Aim to raise your knees to hip level each time)

40 Alternating side lunges
(20 on each side)

40 Jumping jacks
Low SleepScore: If you’re tired or struggling with doing regular push-ups, try them on your knees. Also, no need to rush through the workouts. We’re just getting started so feel free to take it slow.

Sleep: Calming down in the evening

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.


Exercise: Jump & jive
Get ready, today we’re knocking out some cardio and focusing on legs baby! Here’s how:
Start off with a 20-minute walk, jog, or run. Do what you’re comfortable with, just try to maintain your speed. Then, perform 3 sets of the following:

15 Bodyweight squats
(Tip: Make sure your weight stays in your heels and your knees are directly above your ankles as you perform the squat)

16 Ski jumps
(8 on each side)

100 Jumping jacks
(5 sets of 20)

30 Step-ups with high knees
(15 on each side)
High SleepScore: Try the squats and ski jumps holding a dumbbell in each hand.

Sleep: Getting ready for bed

Take 5 minutes to ask yourself: Do I have a consistent pre-sleep routine? Do I follow the same steps in the same order every night? At the same time every night?

Pay attention to the routine you follow right before sleep. For example, your routine might be brushing your teeth, using the bathroom, and then reading for 15 minutes.


Exercise: Stroll for the soul
Remember, we are just getting started so it’s important not to overdo it. Today let’s take it easy and go for a 30-minute walk. Try doing this out in the sunshine on your lunch break. The time in the sun should also give you a boost to help you through the rest of your day! If you had a good SleepScore and are feeling up to it, add a few flights of stairs into your walk.

Sleep: Bedroom environment

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.


Exercise: Dance Arm-strong
Let’s give your legs a rest and start out with some arm workouts. Top it all off with 20 minutes of cardio, your choice. Here’s how:
Perform 3 sets of the following:

15 Push-ups

25 Bench or couch dips

Walking the Plank – 24 reps
(12 on each side)

15 Dumbbell curls to overhead press
High SleepScore: If you’re feeling good after round 3, go ahead and add an additional set to the routine!
Low SleepScore: Try the push-ups on your knees.

Sleep: Getting ready for bed

Take 5 minutes to ask yourself: Do I have a consistent pre-sleep routine? Do I follow the same steps in the same order every night? At the same time every night?

Pay attention to the routine you follow right before sleep. For example, your routine might be brushing your teeth, using the bathroom, and then reading for 15 minutes.


Exercise: Abdominal Go-Man
Today, we’re going to focus on core and cardio. Let’s kick it off with 30-minutes of cardio of your choice, just make sure to get that heart rate pumping!
Start off with a 20-minute walk, jog, or run. Do what you’re comfortable with, just try to maintain your speed. Then, perform 3 sets of the following:

50 Crunches

50 Russian Twists
(25 on each side)

50 Reverse crunches

50 Bicycle crunches
(25 on each side)

20 Standing medicine ball rotations
(10 on each side)

Elbow plank – 45-60 seconds

Sleep: Getting ready for bed

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.


Exercise: Rest day best day!
Congratulations, you made it through week 1! Take today to REST! You earned it. Spend time with your loved ones or take a self-care day.

Sleep: Waking up in the morning

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.

Want an easy way to track your progress throughout the program?
Download the SleepScore App and see how your sleep is improving. The first step in managing your sleep is measuring it!
SleepScore app at Google Play Store

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