Lesson overview
Title
go to bed on time challenge
Topic description
Self-care challenge: Your fixed bedtime
This challenge is all about going to bed at the same time every evening. It doesn’t matter when you get up or how many hours you sleep. The only thing that matters is that you’re in bed at the set time – with the lights dimmed and your mobile out of reach.
At first glance, the challenge sounds simple: 30 days, 30 nights, always the same rule. But the real difficulty lies in everyday life. It’s often in the evening that we find it hardest to stick to our good intentions. Just one more quick task, watching an episode or scrolling through your mobile – and suddenly your planned bedtime has passed.
In the first week, you might find yourself still awake even though your set bedtime has long since passed. In the second week, your evenings will increasingly start to revolve around this time. You’ll get things done earlier, wind down more consciously and end the day without having to negotiate with yourself every single time.
Over time, your body can get used to this regular rhythm. You may find it easier to fall asleep and feel more refreshed in the mornings.
The idea behind this is not to change as much as possible, but to consistently practise one small habit for 30 days. Sometimes that’s exactly what makes the biggest difference.
This challenge is all about going to bed at the same time every evening. It doesn’t matter when you get up or how many hours you sleep. The only thing that matters is that you’re in bed at the set time – with the lights dimmed and your mobile out of reach.
At first glance, the challenge sounds simple: 30 days, 30 nights, always the same rule. But the real difficulty lies in everyday life. It’s often in the evening that we find it hardest to stick to our good intentions. Just one more quick task, watching an episode or scrolling through your mobile – and suddenly your planned bedtime has passed.
In the first week, you might find yourself still awake even though your set bedtime has long since passed. In the second week, your evenings will increasingly start to revolve around this time. You’ll get things done earlier, wind down more consciously and end the day without having to negotiate with yourself every single time.
Over time, your body can get used to this regular rhythm. You may find it easier to fall asleep and feel more refreshed in the mornings.
The idea behind this is not to change as much as possible, but to consistently practise one small habit for 30 days. Sometimes that’s exactly what makes the biggest difference.
Remarks
Find your ideal bedtime:
On the first day, set a fixed bedtime and make a note of it. Work backwards from the time you need to get up in the morning. Most adults need around 7–8 hours’ sleep. For example, if your alarm goes off at 6.30 am, you should ideally be in bed by 10.30 pm at the latest.
Choose a time that you can realistically stick to on normal weekdays – not just the one you’d like to.
‘In bed’ means: ready to sleep. The lights are dimmed, your smartphone is put away, and your focus is on falling asleep. Reading is, of course, allowed, but scrolling isn’t. A particularly helpful tip: charge your smartphone in another room. This can make a big difference.
If you work shifts or have young children, a fixed bedtime may not be realistic. Instead, focus on maintaining a consistent sleep pattern: decide how many hours before you need to get up you want to go to bed, and stick to this interval as regularly as possible – even if the actual time changes. Consistency is key.
Our tip: Set an alarm for 30 minutes before your bedtime. It’ll remind you to wind down gradually and bring the day to a close – rather than only then starting to get ready for bed. You’ll be surprised how quickly that last half-hour flies by!
Why it works:
A regular sleep pattern is one of the most important foundations for restful sleep. Your body follows an internal clock. If you go to bed at roughly the same time every evening, your body can adjust to this and prepare for rest in good time. This makes it easier to fall asleep and can help you wake up feeling more refreshed in the morning – even compared to people who sleep for the same number of hours but go to bed at different times.
Sleep also plays a crucial role in your physical health and fitness. Whilst you sleep, your muscles recover, important hormones are regulated and your body controls hunger and satiety signals. Sufficient and regular sleep therefore not only supports your recovery, but also your training progress and your general well-being.
However, it’s important to note that a fixed bedtime cannot solve every sleep problem. If, despite regular bedtimes, you frequently lie awake for a long time or keep waking up in the middle of the night, you should seek medical advice.
For everyone else, the advice is: give yourself 30 days. This will allow you to see how a regular sleep pattern affects your wellbeing, energy levels and recovery.
On the first day, set a fixed bedtime and make a note of it. Work backwards from the time you need to get up in the morning. Most adults need around 7–8 hours’ sleep. For example, if your alarm goes off at 6.30 am, you should ideally be in bed by 10.30 pm at the latest.
Choose a time that you can realistically stick to on normal weekdays – not just the one you’d like to.
‘In bed’ means: ready to sleep. The lights are dimmed, your smartphone is put away, and your focus is on falling asleep. Reading is, of course, allowed, but scrolling isn’t. A particularly helpful tip: charge your smartphone in another room. This can make a big difference.
If you work shifts or have young children, a fixed bedtime may not be realistic. Instead, focus on maintaining a consistent sleep pattern: decide how many hours before you need to get up you want to go to bed, and stick to this interval as regularly as possible – even if the actual time changes. Consistency is key.
Our tip: Set an alarm for 30 minutes before your bedtime. It’ll remind you to wind down gradually and bring the day to a close – rather than only then starting to get ready for bed. You’ll be surprised how quickly that last half-hour flies by!
Why it works:
A regular sleep pattern is one of the most important foundations for restful sleep. Your body follows an internal clock. If you go to bed at roughly the same time every evening, your body can adjust to this and prepare for rest in good time. This makes it easier to fall asleep and can help you wake up feeling more refreshed in the morning – even compared to people who sleep for the same number of hours but go to bed at different times.
Sleep also plays a crucial role in your physical health and fitness. Whilst you sleep, your muscles recover, important hormones are regulated and your body controls hunger and satiety signals. Sufficient and regular sleep therefore not only supports your recovery, but also your training progress and your general well-being.
However, it’s important to note that a fixed bedtime cannot solve every sleep problem. If, despite regular bedtimes, you frequently lie awake for a long time or keep waking up in the middle of the night, you should seek medical advice.
For everyone else, the advice is: give yourself 30 days. This will allow you to see how a regular sleep pattern affects your wellbeing, energy levels and recovery.
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