Sleekgeek Announcement:

21-Day Challenges

Build healthy habits, one day at a time.

> More info <

Sleekgeek Announcement:

Nutrition Group Coaching is OPEN!

Learn how to ✅lose weight, ✅get off the diet roller coaster, and ✅build healthy habits into your busy life.

> More info <

Sleekgeek Announcement:

😍 Everything that you need to transform your body in 8 weeks.

Sign-ups open for the #26th Sleekgeek 8-Week Challenge on the 4th of February, 2020!

> Join the VIP Wait List < today and you'll get an exclusive 30% discount once entries open.

Sleekgeek Announcement:

🥗 The BRAND NEW Sleekgeek 21-Day Reboot Challenge is here!

A (free!) short and focused 21-day challenge designed to help you ditch chronic dieting and build healthier eating habits.

Sleekgeek Announcement:

Sleekgeek Group Coaching Program

R10 trial offer for month #1 now available!

Learn how to lose weight, get off the diet roller coaster, and build healthy habits into your busy life.

> More info <

Over R100,000 worth of prizes up for grabs in the latest Sleekgeek

💪 8-Week Body Transformation Challenge! 🥗

> More info <

Sleekgeek Announcement:

💪 Sleekgeek Home Training Guide 🏋️‍♀️

Get the system + training plans to help you workout confidently at home. 👉 More info.

30-Day Healthy Habits Challenge Day 12 – Block Out Light At Night

Welcome to Day 12 of Sleekgeek’s free 30-Day You Healthy Habits Challenge! 

Each day for the next 30 days you will receive 1 task to complete in order to help you eat, move, think, or sleep better.

day-12-block-out-light-at-night

Today’s task is to block out light at night:

For some, this may be common sense, but for others you may be completely confused as to why blocking out light at night can be so important for your health.

Well, this is one of those teeny tiny strategies that you can implement which takes very little effort yet rewards you with enormous benefits!

A hormone called melatonin plays a very important role in regulating our internal sleep-wake clock called the circadian rhythm. When we are exposed to bright light (particularly blue light from electronics, LED bulbs, etc) our brains interpret it to mean that it’s daytime so melatonin production gets suppressed.

This means with light exposure at night it becomes harder and takes longer for us to fall asleep. Some people are more sensitive to this than others, but in general light exposure can affect both the quality and quantity of our sleep..

That is why your task for tonight is to make your room as dark as possible at night, and avoid bright light (particularly from electronics) an hour or so before bedtime.

For a more in-depth explanation and all the science behind how blue light disrupts your sleep you can read Authority Nutrition’s article on the topic: https://authoritynutrition.com/block-blue-light-to-sleep-better/

How to complete today’s task:

Your top priority is to make your room as dark as possible at night for when you do go to sleep.

Ideally you should be able to open your eyes wide at night and not see ANY light at all. You shouldn’t be able to see your hand in front of your face. This isn’t always possible, but the goal is to get as close to that as possible.

  • Turn off your lights (duh).
  • Make sure there is no other light in the house leaking into your bedroom under the door or through your windows.
  • Cover up any electronic lights such as on your TV, house alarm, air-conditioner, and even your bedside clock. It can be simple such as putting a bit of Prestik or tape over the bulb, or taping down a sheet of paper over it.
  • Close your curtains and blinds, if need be throw an extra towel or blanket over them to make sure no street light leaks into your bedroom.
  • If this is impossible, consider purchasing a simple sleep mask from your local pharmacy of travel agency.

Once you are finished light-proofing your bedroom for an amazing night’s sleep, all that’s left is to optimize a few things in your evening ritual.

1-2 hours before going to bed:

  • Turn off any unnecessary lighting. Opt for softer, warmer, dimmer lights – think “romantic candlelit dinner”.
  • Avoid watching TV, being on your computer, looking at your mobile phone or tablet, or anything else that has a bright screen. This is HARD, but it’s absolutely critical!
  • If you like to read before bed, read a real book or a tablet like certain Kindles that do not have any backlighting at all.
  • If you don’t like to read but still want something to do, how about listening to some relaxing music or grabbing one of those adult colouring books?

Remember: Sleep is one of the most overlooked limiting factors on your journey to living a healthy lifestyle. Improving it any way you can – no matter how small the improvements – should be an absolute top priority.

Sweet dreams!


DONE!

See you tomorrow for your Day 13’s task.

If you have just stumbled on this page sign up for Sleekgeek’s full 30-Day Healthy Habits Challenge right here. It is 100% free.


Want more of this kind of thing?


​Sharing is caring ❤️​

Facebook
Twitter
LinkedIn
Email
WhatsApp

Over R100,000 worth of prizes up for grabs

Summer bodies are made in winter.

The Sleekgeek Coaching Program

We’ll help you to build healthy habits and stay consistent so that you can live a better life.

(And never need to follow another diet ever again.)

Download the Sleekgeek Food List

Want a quick snapshot of what a healthy diet might look like?

We’ve put together a list of some of the healthiest foods that you can easily and immediately start adding to your diet to help you build a solid foundation of good health.

Get your FREE copy below 👇

By signing up, you’ll also get exclusive updates from Sleekgeek w/key health & fitness strategies. Unsubscribe easily at anytime.

Sleekgeek 21-Day Challenges

Build healthy habits, one day at a time.

21-Day

Nutrition Challenge

Eat better, diet less.

21-Day

Sleep Challenge

Sleep better, live more.

21-Day

Movement Challenge

Move more, feel better.

21-Day

De-Stress Challenge

Stress less, find peace.