Week 5: Unlock the Power of Sleep

A Challenge to Improve Your Quality of Sleep

Sleep More Challenge

1. Turn all electronic devices (phones, TV, tablets, computers) off 1 hour before bed.  Plug your phone into another room, and put it to airplane mode while you sleep. 
2. Commit to the same sleep schedule nightly, going to bed at the same time each night and waking up at the same time each morning, for a total of 7-8 hours (try to be in bed for 9 hours).
3. EXTRA CREDIT: Remove the TV from your bedroom.  The bedroom is only for sleep and sex.

Additional tips on getting better sleep:

1. Get 10 to 30 minutes of sunlight in the morning (take a walk, have your breakfast outside)
2. Cut off electronics 2 hours before sleep (TV, Phones, Computers).  After the sun goes down, blue light is naturally reduced, which causes an increase in melatonin production, which is your sleep hormone.  All our screens emit blue light, therefore preventing this production from occurring.  Turning off your devices will help with this.  
3. Wear Blue Light Blocking Glasses when working on a phone, computer or watching TV AND 2 hours before bed.  This will help with the melatonin production as discussed above. 
4. Get into your bed at the same time every night (wind down with a paper book). We recommend thirty minutes before going to bed. 
5. Get 8 hours of sleep scheduled (go to sleep and wake up at the same time everyday).  Consistency is one of the best ways to fall asleep easily and sleep well through the night.  
6. Turn fans and vents away from you.  The constant breeze from these could contribute to dryness of your eyes.  
7. Make your room pitch black with black out curtains.   The darker your room is, the better you’ll sleep because any light can disrupt your sleep patterns.  
8. Plug your phone in another room to get rid of it as a distraction AND turn it on airplane mode. 
9. Remove the TV from your bedroom (bedrooms are for sleep and sex only).  It just keeps you up longer and disrupts your sleep.  
10. Diffuse lavender essential oil into your bedroom starting at 7:00 pm and running all night.   This will help reduce toxins in the bedroom and put you in a calmer state.  
11. Avoid caffeine after noon and avoid alcohol in the evening (no more than 1 drink). 
12. Move your body.  Exercise and physical activity can help you fall asleep and stay asleep.  Also avoid exercising before bed and try to do it in the morning if you can. 
13. Try fasting before bedtime.  Make your dinner the last thing you eat for the day and don’t eat until breakfast.  Fasting has other health benefits as well, but it may help you sleep and will help your body recuperate from the day. 
14. If you stay up at night worrying or feeling anxious, try gratitude journaling before bed.
15. Yin Yoga or meditation right before bed could help you wind down and fall asleep much faster.  

Supplement of the Week Review

• Week 1: Smart Pressed Juice
• Week 2: Heyedrate Lid and Lash Cleanser
• Week 3: Passion 4 Life Multivitamin
• Week 4: Heyedrate Omega 3 For Healthy Eyes or PRN DE3
• Week 5: Nothing new this week!

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