Take the sleep survey http://iwantsleepnow.com/sleepsurvey

By using the Sleep Number Tracker and tracking your sleep for the first 7 days, you are able to establish your current “Sleep Number.” Your Sleep Number is the ratio of total time you are asleep to the total time spent in bed. Sleep Number scores of less than 85% can indicate sleeping problems. As a rule of thumb, your score should consistently be 90% or greater.

STEP 1: a) PRINT OUT THE SLEEP NUMBER TRACKER WORKSHEET (located on page 29). You can also download and print the PDF at http://mychange.io/sntwks

STEP 2: a) Review and become familiar with all of the items on the worksheet. You will notice there are items to be completed during the morning and during the evening. b) Review the “Sample” column items.

STEP 3: a) Choose a Monday as your starting date and label the date for each day of the week. b) Use this worksheet to track your sleep for 7 consecutive days.

STEP 4: a) When starting on Monday, you will actually be logging sleep information from Sunday night. b) Upon awakening on Monday morning, fill in the required information in the Monday “Complete in the Morning” section. c) Upon starting your bedtime routine, fill in the required information in the Monday “Complete in the Evening” section. d) In the “Notes” section, feel free to write down any specific things that you observed that had negative or positive impacts on your sleep.

STEP 5: a) Proceed to the next day of the week – Tuesday, then Wednesday, then Thursday, etc. b) Follow the same steps outlined in STEP 4 for each day of the week.

STEP 6: a) Once you have completed the Sleep Number Tracker worksheet for 7 consecutive days, calculate your average Sleep Number percentage by adding all 7 days percentages together and dividing it by 7. (This will give you your starting Sleep Number percentage.) b) Review your entire worksheet and add any additional notes about what you observed from tracking your sleep.

Please refer to the book for more details on this activity.