Thrive

21 Days to a Better Night's Sleep

A flexible, three-week programme built around small habits practised consistently. This is your programme home: begin with Day 1, then return each day to continue with the next lesson. You can also use the full list below to go directly to any day in the programme.

Start with Day 1

Keep the Programme Close at Hand

For quick, easy access, add 21 Days to a Better Night's Sleep directly to your mobile home screen. It will appear as an icon, allowing you to open the programme just like an app.

Apple

Open this page in Safari, tap the Share icon, then select Add to Home Screen. An icon will be added to your home screen for quick access each day.

Android

Open this page in your browser, tap the three-dot menu, then choose Add to Home screen. The programme will be saved to your home screen for quick access each day.

Morning

Create a clear, consistent start to the day - and begin preparing for tonight's sleep.

Day 1 Better Sleep Starts Tonight Day 2 Your Body Runs on Patterns Day 3 Monday Morning Isn't the Problem Day 4 Start Your Day with Morning Light Day 5 Morning Movement Flips the Switch Day 6 Breakfast is a Signal, Not Just a Meal Day 7 What You Do Most Often Matters

Daytime

Make choices through the middle of the day that protect tonight's sleep.

Day 8 The Middle Matters Day 9 The Afternoon Slump Day 10 Caffeine Has a Longer Memory Than You Think Day 11 An Active Day Supports a Restful Night Day 12 A Nap Borrows Sleep From Tonight Day 13 Close the Working Day Before the Evening Begins Day 14 Your Day Shapes Your Night

Evening

Build an evening that makes getting to bed on time easier.

Day 15 Plan Your Night Before It Begins Day 16 Sleep Happens in Cycles Day 17 Alcohol and Sleep Quality Day 18 Phones, Screens and Bedtime Delay Day 19 The 15-Minute Evening Reset Day 20 Keep Your Bedroom Cool, Dark and Quiet Day 21 Build the Routine You Can Continue

Keep the Programme Close at Hand

Apple

Android

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