What’s The Sleep Challenge?

Are you tired of feeling tired? The Solar Snooze Sleep Challenge is here to help! Join me for three weeks of quantitative sleep improvement (5, 10, 15%?), as we help you become your very own “sleep scientist”!

Together, we’ll explore sleep hygiene and supplementation solutions, and help train you to track your sleep to find the perfect routine that works for you. Say goodbye to counting sheep and hello to sweet dreams!

My goal? To help you wake up feeling refreshed and ready to take on the day. And the best part? You won’t have to go it alone! Sign up below and I’ll be here to provide you with one-on-one support throughout the challenge. Let’s get started!

How It Works: The Nitty Gritty

  • The Solar Snooze Sleep Challenge teaches you how to track your sleep and begin incorporating sleep hygiene and supplementation solutions to incrementally improve the quality of your sleep
  • The Challenge lasts 3 weeks and helps you become your own ‘sleep scientist’ as you learn to fix your own sleep by methodically analyzing which solutions work for you
  • The goal of the challenge is to see a quantitative improvement in the quality of your sleep at the end of 21 days
  • I’m always available throughout the challenge to help with free one on one support- just enter your email below and I’ll get you onboarded right away

Are you struggling with insomnia and looking for a systematic and low-cost way to improve the quality of your sleep? If so, you’re not alone.

Many people suffer from poor sleep quality, which can affect their daily lives, productivity, and health.

But, the good news is that you can incrementally improve the quality of your sleep by becoming your own ‘sleep scientist’.

How I Fixed My Insomnia & How You Can Too

*The video above summarizes my sleep struggles and how I used quantitative tracking to find a solution!

When I began suffering debilitating insomnia at the age of 38 I was a wreck.

My brand of insomnia caused me to wake up over and over during the course of the night, leaving me feeling completely shattered in the morning.

I would be fried with exhaustion during the day. And the worst part? I would be ‘wired’ awake at 2 AM when I was trying to go to sleep.

Here’s What My Sleep Looked Like At Its Worst

my oura ring results
My Oura sleep tracking ring results from the early days of my insomnia. The white spikes are wake-up events. Though I ‘slept’ for over 7 hours, waking up over and over prevented me from getting the deep and restorative sleep I needed to feel genuinely rested.

And I knew exactly what caused it…

I’ve run successful online businesses since 2016. (You can read my marketing blog here.) After Google released an algorithm update, my biggest website that earned me the majority of my income lost almost ALL of it’s traffic.

When I saw the destruction, I felt a surge of panic.

The panic lasted for several days. It was hard to breathe. And right then and there it felt like my body entered into a state of hypervigilant shock.

I was ‘wired’. The body was in some type of hyperaroused state and my sleep subse

quently suffered a great deal. I would never sleep the same way again…

 

The Medical ‘Experts’ Were Useless Or Worse

Of course, I consulted with the medical ‘experts’ who were disinterested and largely useless.

I had some bloodwork done by a general practitioner and was told everything looked fine. I went to a psychiatrist who was happy to provide me some benzodiazepines and prescription sleep aids.

I knew from experience that sleep aids like Ambien only work for a short period of time before fostering dangerous dependence.

And I personally knew people who were dependent on Xanax to sleep- I wanted NO part of that addiction potential.

I was incredibly frustrated with the answers I was getting from the ‘professionals’.

I quickly realized that I would have to rely on myself to fix my sleep problems- become my own ‘sleep scientist’.

OK…so how did you Actually fix it?

“You can’t improve what you don’t measure.”

As a digital marketer, I’m accustomed to carefully measuring interventions and outcomes.

If you want to change something, say, increase traffic on a website, you need to have a plan for measuring the outcomes of your efforts.

This was the approach I took. I knew I had to begin measuring my sleep if I wanted to improve it.

So, this is what I did: 

  • I started systematically introducing sleep hygiene interventions (blue light blocking glasses, morning sun lamp sessions, and more…)
  • I began tracking how my sleep responded to these interventions in a Google Sheet
  • I purchased an Oura ring to biometrically track my sleep
  • Once I began collecting Google Sheet and Oura data, I could easily cross-reference the two data sources to figure out what worked for me and what didn’t
  • I slowly began to realize small, incremental wins that I could ‘see’ in my Oura and Google Sheet data- for example, I could see a dramatic increase in my ‘sleep efficiency scores (the percentage of time I spent in bed actually asleep rather than awake) once I began getting 15+ minutes of sun lamp exposure first thing in the morning

It was only through this daily analysis of my sleep behavior that I began to slowly turn the tide. It enabled me to find a customized blend of sleep hygiene and supplementation practices that effectively ‘fixed’ my insomnia.

Here’s What My Sleep Looks Like After I Fixed It

oura sleep data
Here’s a look at a ‘good’ night. You can see I sleep from 2:16 AM nearly straight through until 9 AM or so. Through consistent experimentation, I discovered how to minimize and even eliminate wakeup events during the night so I felt nice and rested the next day!

What Sleep Interventions Worked For Me

In order of importance, here are the things that I have introduced to my sleep regimen (and a handy TikTok video of my approach):

@solarslumber How I fixed my insomnia with #sleephygiene #sleephygienetips #sleepingproblems #sleepingproblemsolved ♬ original sound – Ryan

  • An adrenal support supplement called Adrenal Optimizer (this says helped reduce the ‘wired’ feeling that made it hard to fall and stay asleep
  • My Oura ring (helps to track my sleep quality and assess the impact of various interventions)
  • A sun lamp to get light in the morning
  • Blackout curtains
  • A blackout sleep mask
  • Blue light blocking glasses
  • Magnesium and melatonin an hour before sleeping
  • My ChiliSleep Cube Sleep System (I love sleeping in the cold)
  • Reducing coffee to one relatively weak cup a day
  • Tracking my sleep using a Google Sheet: I tracked my alcohol usage, the supplements I took, and my Oura sleep score

In essence, it’s been sleep hygiene best practices + the adrenal support supplement that has had a dramatically positive impact on my sleep quality.

Measurement is also incredibly important.

Whether you use an Apple watch or an Oura ring, measuring your sleep quality is vitally important. It will help you measure your baseline sleep quality and assess the impact of various interventions- whether it’s taking Magnesium or wearing a pair of blue light blocking glasses.

That said, you don’t HAVE to use a wearable- rating your sleep on a 1-10 scale is also effective.

I’m Not A Sleep Doctor

I’m not a sleep doctor or even a sleep ‘expert’.

But, I do believe, that the best way to begin fixing your sleep problems is to collect data about your sleep behaviors and systematically introduce sleep interventions to test whether they work for you or not.

You can still go see a sleep doctor- all of the data you have collected can be enormously helpful to medical professionals. Plus, whatever interventions they might prescribe, you’ve got a system in place to track their efficacy.

Sample spreadsheet:

sleep tracking spreadsheet

This is the sample spreadsheet that I’ll send you. You can make a copy and begin tracking your sleep.

OK, So What Is The Sleep Challenge?

The Sleep Challenge starts you on the path of tracking the quality of your sleep and layering in a variety of sleep hygiene and even sleep-enhancing supplements.

  1. Once you enter your email, I’ll email you a spreadsheet template that will help you track your sleep over the course of 20 days.
  2. I’ll also share with you some of the sleep interventions I used to fix my sleep. You have the option to join the Facebook Group where I’ll share even more information about what’s worked for me and strategies from leading sleep experts.
  3. You will then introduce 1-2 (or more, if you’re up for it) low-cost sleep hygiene interventions into your daily regimen and track your sleep results in the provided Google Sheet template.

The thesis is that sleep hygiene can INCREMENTALLY help, possibly cure, SOME sleep issues. It might take some time, but as you begin to get comfortable tracking your sleep, I am confident you’ll start realizing some encouraging ‘wins’.

FAQs

What Happens At The End Of The Challenge?

Once your challenge is done, I’ll take a look at your results and I’ll tabulate your results for you.

The idea is that you continue tracking your sleep. As you get a sense for what works and what doesn’t work for you, you can begin layering in new interventions to assess how they affect you.

Do I need an Oura ring or other tracking device?

While it’s encouraged, you can simply give yourself a subjective sleep score on a 1-10 scale.

How Do You Provide 1 On 1 Support?

You can respond to any of the emails I send, or just ping me at ryan@solarsnooze.com, and I’ll see what I can do to help.

What Sleep Interventions Do you Recommend to Start?

I would recommend blue light blocking glasses in the evening and sunlamp exposure in the morning.

Are You A Doctor?

No, I’m not a medical professional. I’m not prescribing anything or claiming expertise. The interventions I recommend have worked for me and are common sense practices to optimize your sleep hygiene. When I do make supplement recommendations, they’ll always be endorsed by sleep experts with medical backgrounds.