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.

Sleep Challenge Day 16 – The Power of Music

🎯 Today’s Mission:

To successfully complete today’s mission:

  • ✅ Spend at least 5-minutes tonight listening to relaxing music while in bed before going to sleep.
  • [OPTIONAL] Share with us, in the Sleekgeek Sleep Challenge Support Group, what playlist or music source you plan to use and if you have any musical preference when it comes to relaxing music.
  • Complete the form at the bottom of the page when done.

💡 More Info:

Humans have been making music for over 400,000 years and it’s deeply ingrained in every single culture around the world in some shape or form.

It can affect us both on a conscious and on a sub-conscious level.

For example, the next time you go to a fancy, upmarket restaurant, pay attention to what music they’re playing:

  • Upbeat and fast-paced music has been shown to increase the number of bites we take per minute, which might suggest the restaurant is trying to get you to eat more quickly so that you get out quicker and they can bring in the next customer (this will be especially true if the restaurant is full).
  • More relaxing and slower-paced music has been shown to decrease the number of bites we take per minute, which might suggest the restaurant is trying to get you to slow down and linger (especially if they’re fairly empty) so that they don’t look empty or want you to stay for multiple courses of food.

Whether you like it or not, a lot of our choices and behaviours are influenced by our environment, including music. So you may as well use it to your advantage!

👶 Lullaby time:

If you regularly exercise, then there’s a good chance that you’ve used the power of music to hype yourself up, feel more energised, and push harder through your workout.

The same can be done for opposite purposes too.

Music can be used to help calm yourself down, feel more relaxed, and start getting ready for a good night of sleep – especially if you’re currently feeling wired and wide awake.

Most of us have experienced the power of music for improving sleep at a very young age in the form of lullabies.

Lullabies aren’t just for babies though.

According to Sleep Foundation:

  • Children of all ages sleep better after listening to soothing music.
  • People across all age groups report better sleep quality after listening to calming music.
  • Adults who listened to 45 minutes of music before going to sleep reported having better sleep quality beginning on the very first night – and it appeared to have a cumulative effect where study participants reported better sleep the more often they incorporated music into their nightly routine.
  • Listening to music can decrease the time it takes to fall asleep.
  • Listening to music can improve sleep efficiency, which means more of the time that you are in bed is actually spent sleeping, which translates to more consistent rest and less waking up during the night.

🎶 You’re the DJ:

In order to help yourself get better sleep, you’re naturally going to want to listen to peaceful, calming, and relaxing music.

But other than that, it’s down to your own personal preference. Some people may want music with lyrics in it while others might only want instruments. Some may want piano or jazz, while others more electronic and electric.

Regardless of your preference, you usually want a lower tempo music, which is the measurement of beats per minute.

Here are a couple of links to get you started:

The idea behind THIS mission is to spend some time before bed or while in bed listening to music before trying to go to sleep.

However, you can also experiment with playing gentle music while you’re actually trying to sleep or evening having it on as gentle background music throughout the whole evening.

This is an easy way to design your environment and improve your sleep with minimal effort involved.

✅ Mission Accomplished?

Fill in the form below once you’re done to keep track of your progress.

Which day of the challenge have you completed?
Used to automatically email you a copy of your mission submission so that you can keep track of which missions you have completed.
Challenger's Pledge(Required)