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Challenger’s Journey – Day 51


Vault menu: Home | Instructions | Nutrition | Exercise | Challenger’s Journey | Prizes | Resources | Support


? Welcome to Day 51 of the Challenger’s Journey!

Each day for 8 weeks we’re going to help you think, eat, move, or sleep better.

  • ? Each week we will be focusing on 1 of the 4 pillars at a time.
  • ? Each day we will challenge you to take action with a daily mission that you need to complete.

Here’s a quick snapshot of what Week 8 looks like:


Today’s ? Mission:

This is what you need to do in order to successfully complete today’s challenge mission.

  • ✅ Avoid any electronic screens 2 hours before bed.
  • ? Complete the form at the bottom of the page when done.

⚠️ Click here if you need a reminder about how this challenge works and what the rules are.


More ? Info:

Yesterday we challenged you to block out as much light at night as possible while you slept…

One of the key tips was to turn off any unnecessary lighting and to avoid watching TV, being on your computer, looking at your mobile phone or tablet, or anything else that has a bright screen.

Tonight we are putting a strong focus on cutting back on screen time before bed as it is such a critically important habit to get into and yet over ignored or underestimated.

We are so used to being on our phones and computers at night that it’s become an ingrained part of our bedtime routine.

Working overtime… catching up on social media… or watching TV/movies right up until bedtime.

These are habits that are definitely not working in our favour.

A quick recap on:

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 mission for tonight is to avoid bright light (particularly from electronics) for 2 hours before bedtime.

For a more in-depth explanation and all the science behind how light (especially blue light) disrupts your sleep, you can read Healthline’s article on the topic.

How to complete today’s task:

Your top priority is to avoid all electronic screens and bright light as much as possible in the 2 hours before bedtime.

We know you are thinking that this is going to be really hard…

But remember, quitting cocaine or smoking is hard. Beating cancer is hard. Losing a loved one is hard… Making a small change to less than ½ percent of the 24 hours in your day is not hard – it’s just uncomfortable and different.

1-2 hours before going to bed:

  • Turn off any unnecessary lighting. Opt for softer, warmer, dimmer lights – think “romantic candlelit dinner” if you can.
  • 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!


Today’s ? Mission:

This is what you need to do in order to successfully complete today’s challenge mission.

  • ✅ Avoid any electronic screens 2 hours before bed.
  • ? Complete the form at the bottom of the page when done.

⚠️ Click here if you need a reminder about how this challenge works and what the rules are.


Mission Accomplished?


Fill in the form below once you’re done so that we can keep track of your progress.

We’ll be awarding spot prizes to deserving challengers as they progress along the Challenger’s Journey.

​Sharing is caring ❤️​

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