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) Day 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. 8 Create a bedtime routine 9 Set a fixed bedtime & wake-up time 10 Limit electronics 2 hours before bed 11 Prep your space for success 12 Restrict alcohol consumption 13 Get some sunlight during the day 14 Wash bedding often for cleanliness Week 3 Goal (Days 15-21) Remove distractions that may inhibit your ability to fall or stay asleep. 15 Remove sleep distractions 16 Choose light & comfy sleepwear 17 Keep a bedside notepad for late-night thoughts 18 Avoid caffeine within 6 hours of bedtime 19 Avoid electronics while in bed 20 Meditate, reflect, or pray before bed 21 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!
