7-night early bedtime challenge
Pick a bedtime and a sound mix, tick off seven nights, and send a link so a friend can try it too. No account.
Mix
Your 7 nights
How it works
- Choose a bedtime and a mix.
- Each night, tick the box once you are in bed by that time.
- Tap “Invite a friend”: the link carries your bedtime and mix, nothing else.
Three small tips
- Dim the lights and put screens away about 30 minutes before your target time.
- Keep the room cool and quiet or play a steady sound mix.
- Move your bedtime earlier in small steps, 15 minutes at a time.
More sleep advice from the NHS · General wellness information, not medical advice.