The art of Zzzs (pt.7): 7 days to get up to date with your nights

Our challenge is designed to help you put everything you’ve learned into practice, step by step, in a structured and supportive environment.

Over the course of one week, we’ll focus on improving different aspects of your sleep, guiding you through simple yet effective changes to your nighttime routine.

We’re here for you every step of the way. Ready to transform your nights? Join the challenge and let’s discover the power of truly restorative sleep—together.

Here’s to softer, more peaceful nights ahead…

Answer the following questionnaire to assess the current state of your sleep:

 a) Do you have trouble falling asleep (sleep-onset insomnia)? 0 = always, 10 = never

        0          1          2          3          4          5          6          7          8          9          10

 b) Do you wake up during the night (sleep-maintenance insomnia)?

        Yes                No 

c) How would you rate the current quality of your sleep?  0 = very poor, 10 = excellent 

        0          1          2          3          4          5          6          7          8          9          10

d) How many hours do you sleep per night?

e) What time do you go to bed, and what time do you wake up?

f) Do you feel tired during the day?  0 = very tired, 10 = not tired at all 

        0          1          2          3          4          5          6          7          8          9          10

g) Do you feel energized when you wake up in the morning?  0 = no energy, 10 = full of energy

        0          1          2          3          4          5          6          7          8          9          10

Using essential oils in a diffuser before bedtime can contribute to a calmer state of mind.

 The challenge! Motivate yourself to follow the recommendations below carefully for 7 days and see what drastically changes in your life. 

Goal: Improve the atmosphere in which you sleep.

• Clean and dust your bedroom.
• Change your bedsheets.
• Choose comfortable sleepwear.
• Set the room temperature to around 18°C (64°F).
• Replace your lightbulbs according to our recommendations.
• Remove all screens from your bedroom — leave your phone in the living room.

Goal: Stick to the right timing for easier sleep onset and optimal wake-ups.

• Have your last coffee no later than 2 p.m.
• Avoid physical exercise at least 4 hours before bedtime.
• Schedule your evening meal at least 3 hours before going to bed.
• Turn off all screens at least 2 hours before sleep.
• Aim to go to bed at 10 p.m. every night.
• Make sure you get 7 to 9 hours of sleep.
• On workdays, get up as soon as your alarm rings. On days off, don’t set an alarm.
• Avoid screens for at least 30 minutes after waking up.
• Expose yourself to daylight for 20 minutes as early as possible.

Every Day: The Rituals

Goal: Establish an effective, long-term bedtime routine.

• Air out your bedroom for 10 minutes before bed.
• Use a diffuser with relaxing essential oils.
• Take a warm shower to unwind.
• Dim the lights.
• Read for a little while.
• Practice box breathing (inhale 4 sec, hold 4 sec, exhale 4 sec, hold 4 sec, repeat).
• Plan to wake up at the same time every day.

You can also download the summary PDF of all key points by clicking here: 

So, how do you feel after this incredible week? What changes have you noticed in your sleep, your energy, and your mindset?

Let’s revisit the initial questionnaire to re-evaluate the state of your sleep:

a) Do you have trouble falling asleep (sleep-onset insomnia)?  0 = always, 10 = never

        0          1          2          3          4          5          6          7          8          9          10

 b) Do you wake up during the night (sleep-maintenance insomnia)?

        Yes                No 

c) How would you rate the current quality of your sleep?  0 = very poor, 10 = excellent  

        0          1          2          3          4          5          6          7          8          9          10

d) How many hours do you sleep per night?

e) What time do you go to bed, and what time do you wake up?

        Bedtime :

        Wake-up time :

f) Do you feel tired during the day?  0 = very tired, 10 = not tired at all 

        0          1          2          3          4          5          6          7          8          9          10

g) Do you feel energized when you wake up in the morning?  0 = no energy, 10 = full of energy 

        0          1          2          3          4          5          6          7          8          9          10

Congratulations on your effort and for having the courage to challenge your habits!

 We encourage you to share your experience—your successes, the challenges you faced, and everything you learned throughout the challenge. Your story can inspire others in the community and help you reflect on how far you’ve come. Feel free to send us an email with your thoughts, feedback, or any questions at: info@nutriyado.ch

We promise to get back to you :)

If you want to dive even deeper into the art of restorative sleep, we’ve put together a complete guide just for you. This guide is packed with advanced tips, relaxation techniques, and strategies to help you overcome specific sleep challenges. It’s the perfect tool for anyone looking to take their sleep journey to the next level and achieve lasting, high-quality rest.