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SLEEP HABIT

Enough Sleep

Make it a priority.

RECOMMENDATION:

7-8 hours of sleep per night.

WHAT:

This healthy habit is about getting enough sleep so that you wake up feeling refreshed and well-rested.

WHY:

Getting enough good quality sleep is like a modern-day super power in today’s sleep-deprived world.

Most people find that when they don’t get enough sleep, they:

  • Crave more unhealthy foods and eat too much.
  • Become more lethargic and less inclined to exercise.
  • Feel less motivated and optimistic.

On the other hand, people who do get enough sleep:

  • Crave less junk food and don’t feel the need to constantly eat in order to keep their energy levels up.
  • Have more energy to workout and choose more active fun activities too.
  • Feel more motivated, optimistic, and that taking on new challenges is much more do-able.

Feeling well-rested can improve how you show up in your relationships, how you manage your finances, your ability to be productive and high-performing at work, your overall ability to enjoy life more, and a cascade of other healthy habits.

HOW:

Individual needs may vary depending on age, level of physical activity, work stress, medications, and so on.

However, getting a solid 7-8 hours is the most commonly beneficial amount for the average person and is a great goal to aim for.

We recommend that you:

  • Figure out, based on when you usually wake up, what time you need to be asleep by in order to get a solid 8 hours of sleep.
  • Set a bedtime alarm to go off 30 minutes before you need to be asleep. When that alarm goes off, you stop what you’re doing and turn off your light so that you have 30 mins to fall asleep.
  • If need be, you may find it helpful to set a “Wind Down Alarm” 1-2 hours before bedtime to remind you to start getting ready for bed.

Check out the other Sleekgeek Sleep Habits or Sleekgeek Sleep Ritual for individual ideas on how to get more quality sleep.

TIPS:

Start Small: If aiming for 7-8 hours feels daunting, begin by adding just 15 minutes more sleep each night until you hit your goal.

Habit Stacking: Combine bedtime with another habit. For example, “After I brush my teeth, I’ll read a calm book for 10 minutes.”

Optimize the Bedroom: Design your sleep environment for success. Dim the lights, keep the room cool, and eliminate noise disturbances.

Tech-Free Zone: Make the bedroom a gadget-free zone. This means no phones, tablets, or TVs. The blue light from screens can interfere with melatonin production.

Visual Cues: Place a book, a journal, or a sleep mask on your nightstand as a visual reminder to prioritize sleep over screen time.