Sleep-Challenge

Sleep Challenge

Sleep is an important factor in our emotional, physical, and mental health. It is a time when our bodies and minds recover from the stresses and exertions of the day. A sleep challenge is a great way to recalibrate your downtime, refocus on recovery, optimize your health and ensure you are functioning better than the day before!

Recommendations

Exercise is linked to better sleep quality. If you struggle to fall or stay asleep, consider incorporating regular physical activity into your routine. However, avoid exercising within 3 hours of bedtime.
Consider the use of an application that can help with falling asleep or track time spent sleeping.
- LifeArmor
- Breathe2Relax
- Tactical Breather
- Smartwatch Tracking
Speak with a health care provider if you continue to have difficulty sleeping.

Week 1 Goal (Days 1-7)

Keep a log of your sleep schedule for 7 days. Be sure to track your daily bedtime, wake-up time and total time spent asleep to better understand your typical sleep habits.

Week 2 Goal (days 8-14)

Establish your sleep intentions. Higher quality sleep starts with the right mindset and bedroom environment.

Create a bedtime routine

Set a fixed bedtime & wake-up time

Limit electronics 2 hours before bed

Prep your space for success

Restrict alcohol consumption

Get some sunlight during the day

Wash bedding often for cleanliness

Week 3 Goal (Days 15-21)

Remove distractions that may inhibit your ability to fall or stay asleep.

Remove sleep distractions

Choose light & comfy sleepwear

Keep a bedside notepad for late-night thoughts

Avoid caffeine within 6 hours of bedtime

Avoid electronics while in bed

Meditate, reflect, or pray before bed

Avoid large meals 2-3 hours before bed

Week 4 Goal (Days 22-28)

Write down two sleep goals based on what you gathered from your sleep log and the challenge so far.

Reflection (Days 29-31)

What is one thing from the challenge that you want to integrate into your daily routine?

What is something that you learned about your sleep habits from participating in the challenge?

Bonus: Reward yourself for completing the challenge!

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