We’re so excited you’ve decided to start on this journey to better sleep and wellness. It’s not always going to be easy or fun, but we truly believe that, with a little curiosity and commitment, by the end of these three weeks you’ll have a better understanding of yourself and just how you snooze best.
Think of this page as a syllabus for Night School. If you ever get a little lost or wonder, why am I doing this again, come back here to be grounded. (Or reach out to us at nightschool@byloftie.com, we’re always around for a chat - when we’re not sleeping that is!)
What to Expect
Why Sleep School?
We’re sleeping wrong. Most of us are, anyway. Yet, we all do it every night. For various reasons, society has generally not deemed sleep worthy of the same attention as things like diet, exercise, attention span, or emotional health. Yet quality of sleep has a deep underlying effect on all these things and more. The data backs this up. Scientific studies have connected sleep to almost anything you’d consider important about your mind and body. Good sleepers are more likely to remember facts; they’re less prone to emotional outbursts; they are better drivers; and they are less likely to develop Alzheimer’s, cardiovascular disease, and certain forms of cancer.
We think of ourselves as modern, developed creatures, advanced enough to grasp concepts like cotton candy, combustion engines, and bitcoin (well, at least some of them). While technology has grown exponentially since the days when the sun was our only light source, our bodies and the biological systems that govern our sleep are still firmly stuck in prehistoric times. It’s up to us to use our contemporary knowledge and tools (often the same ones that have made sleep more difficult) to find ways to bring our sleep habits back into harmony with the way we are built as humans.
Sleep is at the root of so many aspects of our lives, and putting in the effort to enhance it is one of the most efficient ways to create a wide flowering of improvements that together lead to a happier, healthier, more peaceful way of being. The best part is that unlike a back-breaking exercise boot camp or a rigid one-raw-cabbage-a-day diet, you can greatly improve your sleep with a number of small, relatively simple changes that actually feel good to make.
It should be noted that we are not offering medical advice and the information we share is informational only. The information we provide should not be viewed as a substitute for medical advice or treatment. If you have a clinical sleep issue or condition (or think you might), you should seek the guidance of a medical professional.
What this course does offer is information on sleep. How it works, how it affects us, how we can affect it, and an overall new perspective on how we might approach sleep as an essential part of our well-being. This information will be combined with activities and access to community, all with that gentle nudge of outside accountability to ensure you’re putting in the effort to rest better.
Course Schedule
Week One: Mind
Exploring how sleep affects your thoughts and how your thoughts affect sleep. How do we bring our heads into sync with a healthy sleep routine?
What to prepare for: You’ll have a set bedtime this week, so consider that when making late-night plans. Make sure you have a little bit of time in the mornings to do exercises. About 15 minutes. On Saturday, you’ll have a crafting project- making a phone sleeping bag. Make sure you have whatever supplies you’ll need.
Week Two: Body
Looking at the physical aspects of sleep. How can we change our behavior and our environments to rest better?
What to prepare for: Get ready for a regular wake-up time. On Saturday, you’ll be making your room into your sanctuary, so start thinking about if that means any purchases or preparation- think blackout curtains, new plants, a picture frame.
Week Three: Spirit
Digging deeper into the psyche to examine the holistic picture. How might we line ourselves up emotionally to get the most out of the mysterious process of dozing?
What to prepare for: Keep about 15 minutes free in the morning and evenings. On the final Saturday, you’re going to attempt a no screen day, so plan around that.
Course Materials
Beyond the assignments and explanations, the only things you really need for this course are a place to lie down and your eyelids. That said, there are a number of things we highly recommend for this course.
A notebook.
You can do the assignments on your computer or phone, but as we’ll discuss later, less screen = more dream, so we recommend using a notebook for this course. Decorate it with stickers or drawings of your dreams! Customize it so you feel comfy and cozy looking at it. And pick a favorite pen to sit next to it.
A printer.
If you don’t own one, use one at the office, use your friend’s, or go to the library. Printing out the materials that come with this class is a great way to have everything in front of you without a glowing screen in the way.
A Loftie Clock.
Yeah, we know this is a shameless plug, but what can we say? We designed the Loftie Clock with sleep improvement in mind. It’s meant to help with quite a lot of the recommendations we make here, such as white noise, a bedtime signal, and guided meditations to name a few. Do you need the Loftie Clock to complete the course? Absolutely not! Is it a great investment towards a better night’s rest? Definitely. Keep an eye out for exclusive Night School discounts throughout your course.
Crafting materials.
Crafting materials for a “smartphone sleeping bag.” This could be anything that appeals to you: felt, cloth, an old shirt, a sock, duct tape, origami paper, leather, bedazzles, you name it. We’ll provide more details later, but a trip to the art store might be in order.
Bedroom sanctuary DIY supplies.
On the second Saturday of this course, you’ll be turning your room into your sanctuary. Think now about what materials you might want to get: Blackout curtains? Paint? Plants? Pictures?
Types of Assignments
Morning Rituals
Tuesdays and Fridays. For many, waking up is the worst part of sleep. Understandable! But it doesn’t have to be that way. Throughout this course, we’re going to give you some ideas for morning rituals that will help you transition from sleep to waking life in a way that leaves you feeling refreshed and energized for the day. Because we all know coffee’s out there, but what else?
Bedtime Rituals
Wednesdays. We generally think of sleep in terms of the actual lying down: “How did you sleep?,” “I sleep like this,” “I’m a ____ sleeper.” But just like warming up and stretching before you exercise, the preparation you do before you sleep can have a tremendous impact on the quality of your slumber. We’ll introduce some ideas and activities that will hopefully be the difference between Z and ZZZ.
Throughout the Day
Thursdays. Believe it or not, the things you do (and don’t do) during your day seep into your night like a steamy bag of tea. Whether that tea is a jittery English Breakfast or a soothing Chamomile depends on your choices. But we’re here to help. On Thursdays we’ll give you tasks to perform during the day to make your nights smooth and calm.
Big Projects
Saturdays. Heavy lifts. We put these at the end of the week so you can prepare yourself. They require a little more time and energy, but before you start on the “well I don’t have any extra time and energy lying around to spare for this,” we have three words for you: You’re worth it. Give yourself the gift of time and effort, and you’ll be surprised how much you get back in return.
Reflections
Sundays. You’ll be answering regular, shorter questions every day, but on Sundays you’ll dig a little deeper. We’ll pose some prompts and questions. Get your journal ready!
