Protect Yourself From Common Sleep Thieves
Rest and Revive Self-Guided Sleep Program - Week 4

Last week you were asked to look at your sleep and daytime activity logs and set one goal for improving your sleep. You may already be noticing a difference. If not, or if you’ve fallen behind, don’t worry—changing a routine can be tough. (If you didn’t start your logs yet, no worries—download the Rest and Revive Workbook and get started any time.)

This week, we’re looking at common “sleep thieves,” like caffeine and alcohol, that rob you of the rest you need. Here are a few tips for dealing with sleep thieves:

  • Cut down on caffeine. Caffeine stays in your body for about 12 hours, meaning a morning coffee may still be in your system at 10 p.m. Try to avoid coffee after midmorning. If you need an afternoon pick-me-up, try drinking a glass of water, eating an apple, or taking a short walk instead of grabbing more coffee or an energy drink.
  • Lose the booze. Alcohol can make you feel tired, but the sleep you get after drinking isn’t restful. And drinking before bed can make you need to use the bathroom in the middle of the night. Try limiting yourself to one or two drinks per night and going some nights without—and don’t drink within 2 hours of bedtime.

For more information on the impact of sleep thieves, check out the National Sleep Foundation’s “Sleep Topics.”

Buzzed Brands

Download this chart to see the caffeine content in a bunch of popular drinks, foods, and medications. Are any of these items part of your routine?

Missed the First 3 Weeks? Don’t Worry!

Visit Week 1 to catch up.


De-stress With a Sleep Friendly Bedroom
Rest and Revive Self-Guided Sleep Program - Week 5

It’s hard to leave the day’s stresses and worries at the door when you bring work to bed with you each night. From keeping your laptop out of arm’s reach to finding the right temperature for you


What To Do If You Still Can’t Sleep
Rest and Revive Self-Guided Sleep Program - Week 6

If you’re not sleeping better after just a few weeks, don’t worry. Making lasting behavior changes takes time—and you can’t fix everything all at once.


Here’s To A More Rested You!
Rest and Revive Self-Guided Sleep Program - Week 7

Congratulations! You’ve reached the end of our Rest and Revive program. Over the last few weeks, you’ve learned about fighting common sleep thieves, making changes to your bedroom,