SLEEP: 7-Day Sleep Challenge (Part 3/3)

7-Day Sleep Challenge Checklist

Evening 🛋️ (1 hour before you get in bed)

• [  ] Place your phone across the room from your bed
• [  ] Set your alarm to get 9 hours of sleep
• [  ] Dim the lights (especially bright overhead lights)
• [  ] Enjoy a 20-minute screen free relaxation routine (reading, meditation, stretching, or listening to music)

Night 🛌 (While you’re in bed)

• [  ] Set your room temperature to 66-69 degrees
• [  ] Make the room dark—block out additional spots of light
• [  ] Let your mind wander. (Think of places you’d like to go, good memories you have, or try listing ten things you’re grateful for today.)

Morning 🌅 (The first hour after waking)

• [  ] Get out of bed immediately to turn off your alarm. Do not snooze.
• [  ] Drink 8-12 ounces of water immediately upon waking up
• [  ] Exercise for 30 minutes outside (or do this in the afternoon)

Afternoon ☀️ (Optimization throughout your afternoon)

• [  ] Stop drinking caffeine after 2pm
• [  ] Consume no alcohol for the 7-day challenge
• [  ] Consume no nicotine or cannabis for the 7-day challenge
• [  ] Place your phone across the room from your bed
• [  ] Dim the lights (especially bright overhead lights)
• [  ] Enjoy a 20-minute screen free relaxation routine (reading, meditation, stretching, or listening to music)

Links to all SLEEP articles: Part 1 | Part 2 | Part 3