The Sleep Deep

Challenge

One month. Ten small shifts. One massive impact on your sleep.

We’ve broken June into three 10-day phases — each focused on helping you build a deeper, more restorative sleep routine.

It’s simple, free, and open to anyone.

Just follow along.

Person smiling and lying on bed with eyes closed, wearing a teal shirt, two pillows behind.
  • Yellow circle with a blue outline and a blue outlined zigzag symbol resembling an abstract arrow inside.

    Days 1–10: The Setup

    Goal: Clear the clutter and create the right conditions for sleep.

    - Remove screens 1 hour before bed

    - Set your bedroom temperature to 16–18°C

    - Block light (eye mask, blackout blinds)

    - Stick to the same sleep/wake time every day

    Bonus tip: Try journaling before bed to quiet the mind.

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  • Two yellow circles with a stylized letter 'S' design in the center, outlined in black.

    Days 11–20: The Reset

    Goal: Repair your rhythm and sleep more deeply.

    - Cut caffeine after 2PM

    - Hydrate early in the day, not late

    - Add light morning movement (walk, stretch)

    - Track your sleep (use Apple Watch, Fitbit, Whoop, etc.)

    Bonus tip: Try natural magnesium or herbal teas (check our brand partner perks).

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  • Three yellow circles with stylized 'S' symbols outlined in blue.

    Days 21–30: The Deepening

    Goal: Maximise quality, not just quantity.

    - Keep your phone out of the bedroom

    - Avoid alcohol close to bedtime

    - Try 5 minutes of deep breathing before sleep

    - Sleep in total darkness and silence if possible

    Bonus tip: Reflect: How do you feel now vs. Day 1?

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That’s it. No pressure. No perfection. Just progress.

Everyone who takes part gets access to exclusive Sleep Deep Month partner perks — including discounts from Shloof and other sleep-optimised brands.

Want to go deeper? Sign up for our weekly sleep emails and make this month a turning point.

Smiling person lying on a bed with pillows, wearing a green shirt.