Challenge: Put Your Brain Into “Sleep Mode”!

Challenge yourself to stick to these habits for at least 2 weeks and track your progress along the way. You can use a sleep tracking app or a journal to document your sleep quality and how you feel in the morning.

Over time, these habits can help train your brain to make it easier to fall asleep and stay asleep throughout the night!

Set a bedtime goal:

You know when you need to wake up, and how much sleep you want to shoot for. Once you do the math, you can work backward to establish your consistent bedtime for this challenge.

Create a relaxing bedtime routine:

For the next 2 weeks, set a routine that helps you relax and unwind before bed. This could include taking a warm bath, reading a book, or practicing yoga or meditation. Whichever ones you choose, do that routine every evening before turning in.

Avoid screens before bedtime:

While you’re in your pre-sleep bedtime routine (#2 above), this is a perfect time to set a goal to avoid electronic devices for at least 30 minutes before bed. This will help reduce the exposure to blue light and allow your brain to better prepare for sleep.

Establish a sleep-friendly environment:

Ensure that your bedroom is conducive to sleep. This could include reducing noise and light levels, adjusting the temperature, and choosing a comfortable mattress and pillows. This may mean that you get eye covers to make sure everything is perfectly dark or creating a little white noise in the background. Whatever your perfect environment, set that up at the beginning of this challenge and stick with that throughout.

Practice good sleep hygiene:

For this 2-week challenge, avoid caffeine at least 4 hours before bedtime.

And if you want a secret weapon, there is one thing that will pull all the other factors together: regular exercise. If you can, commit to 2 weeks of daily movement.