Week 3

It’s week 3 of the Sleep Your Way to a Summer Body program! Last week, we talked about your ideal bedroom environment for great sleep, and we started increasing the level of intensity for your fitness moves.
By combining healthy sleep and regular physical activity, you’ll have greater success in hitting your health goals!

Week 3 – Daytime behaviors
This week, we’re going to focus on behaviors you can do during the day so you can have a great night of sleep, because good days start with good nights! Plus, another week of fitness exercises provided by expert trainers!


Exercise: Heart-core Fitness
Welcome to week 3 of the Sleep Your Way to a Summer Body program! You’re almost half-way there! This week, we’re starting again with good ol’ cardio followed by some core exercises. Here’s how:
Walk for 5 minutes, jog for 25 minutes, walk for another 5 minutes.
Then, perform 5 sets of the following:

20 T-Raise Planks
(10 on each side)

20 Straight-leg sit-ups

40 Russian Twists with dumbbell
(20 on each side)
Low SleepScore: Try a 30-second plank rather than the T-raise planks and lose the dumbbell while doing the Russian twists.

Sleep: Keep your health in check

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.


Exercise: Body pumpin’ heart jumpin’
Today, we’re starting with 15 minutes of fast-paced cardio. You pick the type (spinning, rowing, elliptical, etc.) just make sure you can complete all 15 minutes with a high effort (hard to talk).
Then perform 5 sets of the following:

Jump rope – 100 reps
(pause as needed)

3 Burpees

50 Bicycle crunches
(25 right, 25 left)

20 Bodyweight Squats

30-second Plank
High SleepScore: If you had a good SleepScore and feel pumped, add on another set or two.

Sleep: Exercise early

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: Log your day in the Good Night Assistant of the app and start to track how exercise can impact your sleep.


Exercise: Ain’t too proud to leg
Today, let’s kick things off with 10 minutes of cardio of your choice at a steady pace. Then perform 3 sets of the following:

25 Jumping jacks

25 Alternating side lunges

10 Tuck jumps

25 Body weight squats

20 Skater lunges with dumbbell kickbacks
(10 on each side)

20 Split jumps
(10 on each side)

20 Reverse lunges to high front kicks
(10 on each side)
Finish off the workout with 10 additional minutes of cardio of your choice.

Sleep: Curb the coffee

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.


Exercise: The buddy system
Today, mix it up a little by doing something new. Try a rock climbing class or head out for the trails. TIP: Call your bestie and invite them to spend some quality time while working up a sweat. Having a workout buddy will help keep you accountable not only for showing up on time, but for pushing yourself to complete a workout and increasing your results.

Sleep: Eat early

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.


Exercise: Arms race
Today, keep it going by performing 4 sets of the following (5 sets if your SleepScore is up, and you’re feeling energized):

20 Bench or couch dips

10 Burpees with push-up

20 Dumbbell curls

10 Dumbbell overhead presses

20 Dumbbell rows
(10 on each side)

20 Turkish sit-ups with dumbbell or medicine ball

Plank – 30 seconds
Round out the workout with 20 minutes of low-impact cardio of your choice.
Low SleepScore: Try the burpees without the push-up or on a bench or couch.
High SleepScore: Add on another set if you’re feeling super energized!

Sleep: Alcohol curfew

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.


Exercise: More core
Almost done with week 3. You’re killing it! Today you’re going to do 5 sets of the following (6 if you’re feeling strong and rested):

1-minute Wall Sit

50 Bicycle crunches
(25 on each side)

20 Reverse crunches

20 Side hip bridges
(10 on each side)

20 Lying medicine ball wood chops
(10 on each side)

20 Standing medicine ball rotations
(10 on each side)
Low SleepScore: If you’re really feeling the burn and can’t go on, drop one of the sets. Just make sure to complete the cardio portion of the workout, even if you have to go slow.

Sleep: Keep stress away

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.


Exercise: Rest and recover
You rocked it this week! Now treat yourself to a day of rest. Spend some time to reflect on the amazing work you have done and rest up for tomorrow.

Sleep: Winding down

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 Wind Down feature in the app, to help you relax before sleep.

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

Please review the following disclaimer carefully before using the information on this site. SleepScore Labs and this site offers information on sleep, health, and fitness that is designed for informational purposes only. You should not rely on the information provided as a substitute for professional medical advice, diagnosis, or treatment. You should consult your physician or other health care professional before starting this or any other program to determine whether it is right for you. Do not start this program if your physician or health care provider advises against it. You should be in good physical condition and be able to participate in the exercise, and it is the responsibility of you and your health care provider to evaluate your own medical and physical condition and to determine whether to use any of the content on this website or information provided to you as part of this program. You should understand that when participating in any exercise or exercise program, there is the risk of physical injury. By voluntarily participating in this program or by undertaking any exercise displayed on this website, you agree that you do so at your own risk, are voluntarily participating in these activities, and assume any and all risk of injury to yourself. SleepScore Labs assumes no responsibility or liability of any kind for any loss or damage suffered by any person as a result of the use or misuse of any content on this site or content provided to you as part of or in promotion of this program.