The BBC Sleep Challenge
In a recent survey 70% of people said they weren’t getting enough good quality sleep. If you have problems why not try our sleep challenge??

Choose just one technique and do it for AT LEAST 3 DAYS, preferably a week. If it doesn’t help, move onto another. After trying something please let us know how you got on by filling in the bottom half of this questionnaire. With your help we’ll be able to tell which techniques were helpful and which were not.

We’ll release the results to coincide with transmission of a BBC One programme, The Truth about Sleep, on Thursday 11th May. All data is completely anonymised.


1. Breathing.
Controlling your breathing can reduce stress. This approach is known as 4-2-4
- Breathe in deeply through your nose while mentally counting to 4.
- Hold your breath to a count of 2.
- Breathe out through your mouth to a count of 4.
- Try doing this for 3 to 4 minutes. It should feel relaxing.

2. Have a warm bath or shower 1-2 hours before going to bed, then allow yourself to cool. The act of cooling should trigger sleepiness

3. Eat two Kiwi fruit an hour before bed. A study done over 4 weeks found that this improved quality and quantity of sleep.

4. Remove electronic devices from the bedroom and turn off all screens at least an hour before bed. That includes TV, computers, mobile phone and all social media.

5. If you are a regular drinker then try skipping alcohol for a few days. Although it may help you go to sleep, alcohol also tends to disrupt sleep

6. Go for a 20 minute walk or a run first thing in the morning. The early morning light should help reset your internal clock, making sleep easier.

So, which did you do and how did you get on?
Michael Mosley
Which technique did you try? *
What was the outcome of your sleep challenge? *
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