The Sleep Challenge- Find out how much sleep you need!

Sleep Challenge -

How to determine how much sleep you need.

Start with a bedtime routine.

1)      Unplug from screens 1 hour before bedtime or set devices to “night time”, or get blue light filtering glasses for evening screen time.

2)      Reduce alcohol consumption before bed.

3)      Reduce stimulants like caffeine after the morning so they do not affect your sleep.

4)      Put out workout clothes and any needed materials for work

5)      Take a minute and clear your mind before falling asleep

Now for the challenge:

1)      Count back 7.5 hours before you need to get up and that is when you need to be falling asleep. You may need to get in bed a few minutes earlier. Set you alarm so that it goes off at the right time to give you 7/5 hours of sleep. If you wake up in the middle of the night, don’t look at the alarm, just go back to sleep and let the alarm wake you.

2)      If your alarm goes off before you waket, then back your bedtime up to 8 hours. If your alarm goes off before you wake up, then set it back another 30 minutes to 8.5 hours, etc.

3)      Once you have identified the magic number so that you wake up before your alarm goes off, for one week, set your alarm each night for that amount of sleep. Record your sleep pattern for a week and get an average.

4)      Continue with your sleep routine and keep modifying what works best for you.

5) A good night of sleep means you wake up rested before your alarm goes off.

A good night’s sleep is important for your body to recover, release needed hormones and chemicals that help you perform better, have a better mood, more energy and overall healthy.

If you struggle with good sleep and too much fatigue, try some natural sleep remedies like a Melatonin supplement and magnesium. Also, consult with a sleep professional to identify issues like Sleep Apnea.

Take the challenge and start working on getting better sleep.