Sleep Challenge
BUILD A HABIT OF SLEEPING LONGER
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INTRO
Sleep Challenge
When you sleep, your body is able to repair and regenerate tissues, consolidate memories, and release hormones that regulate growth and development.
Lack of sufficient sleep has been linked to a range of negative health effects, including a weakened immune system, increased risk of obesity and type 2 diabetes, and impaired cognitive function (including difficulty with concentration and memory).
Getting sufficient, high-quality sleep is essential for maintaining good health and well-being. It is recommended that adults aim for 7-9 hours of sleep per night.
Starting a sleep challenge is a great way to increase your overall health and productivity. Invite a friend for added support and accountability!
Health Benefits of Sleeping Longer
There are many health benefits associated with longer sleep, including:
Improved sleep quality
Getting sufficient sleep allows you to adequately experience each stage of sleep which can improve sleep quality, making you feel rested and refreshed.
Increased energy and productivity
Adequate sleep can help improve your energy levels by supporting energy balance leading to greater productivity during the day.
Improved physical health
Getting sufficient sleep has been linked to a lower risk of developing conditions such as heart disease, high blood pressure, and stroke.
Improved mental health
Sufficient sleep can help improve your mood, reduce stress and anxiety, and improve cognitive function (including memory and concentration).
Better weight management
Adequate sleep may also be beneficial for weight management. Studies have shown that people who get sufficient, high-quality sleep tend to have a healthier body weight compared to those who do not get enough sleep.
Is 6 hours of sleep enough?
For most people, 6 hours of sleep is not enough and can lead to decreased alertness and performance during the day.
It is generally recommended that adults get 7-9 hours of sleep each night to maintain optimal health and well-being. However, the ideal amount of sleep can vary depending on individual needs and factors such as age, lifestyle, and overall health.
The most important elements of the sleep challenge are duration, quality, and consistency of sleep, as well as a sleep-friendly environment.
Duration. It’s important to get enough sleep, which is generally defined as 7-9 hours per night for adults. This time will differ from person to person, which is why it’s important to tune into your body’s needs.
Quality. In addition to duration, it’s important to get high-quality sleep. This means that you are able to fall asleep and stay asleep throughout the night, and wake up feeling rested and refreshed.
Consistency. It’s important to maintain a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends. This can help regulate your body’s natural sleep-wake cycle and improve sleep quality.
Sleep environment. The environment in which you sleep can also affect the quality of your sleep. It’s important to create a comfortable and conducive sleep environment by keeping the bedroom cool, dark, and quiet, and using a comfortable mattress and pillows.
Double the impact of your sleep habit changes by starting a sleep consistency challenge at the same time!
How to Hack Your Sleep
Sleep is absolutely critical for our health. But so often, our sleep can become negatively impacted by our busy lifestyles. So we’ve put together some essential tips for building a habit out of your sleep challenge, even if you have a busy schedule.
1
Set a consistent sleep schedule
When starting a sleep challenge, it’s important to choose a specific time to go to bed and wake up every day, and try to stick to it as closely as possible, even on your days off.
2
Establish a bedtime routine
Do the same activities every night before bed to signal to your body that it is time to wind down. This could include reading, journalling, taking a warm bath or shower, or practicing relaxation techniques like meditation and yoga.
3
Avoid screens before bedtime
The blue light emitted by screens can disrupt your body’s natural sleep-wake cycle. Try to avoid screens for at least an hour before bedtime.
5
Manage stress and anxiety
Stress and anxiety can interfere with sleep. Practice relaxation techniques or engage in stress-reducing activities, such as meditation, stretching or yoga, to help you relax before bedtime.
6
Be consistent
It may take time to build the habit of sleeping longer, so try to be patient and persistent. If you have trouble falling asleep, try not to get frustrated. Instead, get out of bed and do a relaxing activity until you feel tired again.
Busting Your Sleep Setbacks
Life gets in the way sometimes, and we know it can be even harder to stick to your routine on the weekends. Here are some ways to overcome common setbacks during your sleep challenge:
Staying up late to watch TV or use screens. The blue light emitted by screens can disrupt your body’s natural sleep-wake cycle.
To overcome this setback, consider investing in a pair of blue light blocking glasses, or simply try to avoid screens for at least an hour before bedtime, and establish a consistent sleep routine that does not involve screens.
Staying up late to work or complete tasks. It can be tempting to stay up late to finish work or other tasks, but this can disrupt your sleep schedule and can make it harder to wind-down for sleep.
Instead, try to prioritize your tasks and schedule them earlier in the day, if possible. If you have to work late, try to take breaks to rest and relax.
Stress or anxiety. Stress and anxiety can make it difficult to fall asleep or stay asleep. To overcome this, try practicing relaxation techniques (such as deep breathing or meditation) before bedtime, or engage in stress-reducing activities (such as cardio or HIIT exercise) earlier in the day.
Poor sleep environment. A bedroom that is too hot, cold, bright, or noisy can make it difficult to sleep.
Try to create a comfortable sleep environment by adjusting the temperature, using blackout curtains or an eye mask to block out light, and using a white noise machine or earplugs to block out noise.
Sleep Challenge FAQ's
Yes! Sleeping is important for our physical and mental well-being, but too much sleep can have negative effects on our health and daily functioning. Sleeping more than the recommended amount can lead to feelings of fatigue and sluggishness, difficulty concentrating and staying awake during the day, and even depression.
It’s also important to note that excessive sleep can be a symptom of an underlying health condition, such as sleep apnea or depression, so if you’re concerned about your sleep habits, it’s always a good idea to consult a doctor. Remember, the recommended amount of sleep for most adults is 7-9 hours per night, although this can vary based on age, lifestyle, and other factors.
Absolutely. As we grow older, our sleep patterns and needs can change in several ways. Some common changes that occur with aging include:
Difficulty falling asleep and staying asleep. As we age, we may have more difficulty falling asleep and staying asleep throughout the night.
Need for less sleep. Older adults may need less sleep than they did in their younger years. This is normal and may be due to changes in sleep patterns and the ability to get deep, restful sleep.
Increased need for napping. Some older adults may need to take naps during the day to feel refreshed and alert.
Changes in circadian rhythms. Circadian rhythms, which regulate our sleep-wake cycles, can shift as we age, leading to changes in our sleep patterns.
Increased risk of sleep disorders. As we age, the risk of developing sleep disorders such as insomnia, sleep apnea, and restless legs syndrome can increase.
It’s important for older adults to maintain good sleep habits and to seek medical help if they experience persistent sleep problems. A doctor or sleep specialist can help determine the cause of sleep problems and provide appropriate treatment.
The most healing and rejuvenating sleep occurs between 10pm and 2am. So we recommend heading to bed before 10pm to provide yourself enough time to fall asleep and take advantage of these health benefits. Depending on how long it takes you to fall asleep, that might mean getting into bed for some time between 9pm to 9.30pm at night.
It can be a big adjustment. So, try adjusting your sleep time gradually every night. Over time, your body will adjust and begin to get sleepy earlier – trust us!
Bulletproof Your Sleep
There are many tools and resources that you can use to support your habit of sleeping longer. Some options include:
Sleep trackers There are many apps and websites that can help you track your sleep and establish a consistent sleep schedule. We love the Oura Ring, but there are many products offered by FitBit, Apple, Garmin to name a few brands that can help you monitor your sleep patterns, set sleep goals, and receive recommendations for improving your sleep quality.
Bedroom enhancements Many products are available that can help you improve your sleep, such as white noise machines, earplugs, blackout curtains, and weighted blankets. These products can help create a more optimal sleep environment and reduce distractions.
People you know Having a supportive social network can be very helpful when it comes to sleeping longer. You can invite friends or family members to join your sleep challenge so you can hold each other accountable.
There are also many online communities (like the MasterHealth community) and forums where you can connect with others who are also trying to improve their sleep.
