Sleekgeek Announcement:

4 x NEW 21-Day Challenges

Build healthy habits, one day at a time.

> 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 <

Entries are OPEN for the 31st 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 19 – Make Some Tea

🎯 Today’s Mission:

To successfully complete today’s mission:

  • ✅ Make yourself a cup of tea tonight to enjoy in bed before going to sleep (avoid teas that are high in caffeine).
  • [OPTIONAL] “Make some tea” with your partner or by yourself tonight before going to sleep.
  • Complete the form at the bottom of the page when done.

💡 More Info:

My fiancee (Savannah) and I (Eric) have this inside joke about having sex and “making tea”.

I’ve got your attention now, haven’t I? This is going to be a much more exciting mission than you first thought!

It started out years ago as a way for her and her friend to talk about their sex lives in front of her friend’s young kid without being too obvious or graphic:

  • “We made some amazing tea last night.”
  • “We tried this new tea flavour last night.”
  • “I can’t wait to go home and make some tea.”

Now, we use it playfully as an inside joke between us, even when it’s just the two of us in private.

But how does this relate to sleep? I’ll get to that in a minute.

🍵 Make some tea:

First, let’s talk about actual tea.

Creating some kind of calming ritual that you do every night before going to sleep can be a great way to help yourself unwind and get your body on track with falling asleep.

Drinking a cup of tea in bed is a great example of this, especially since it’s also warm and calming to drink.

If you do it most nights, your body comes to associate drinking tea in bed with the sleep that follows.

You’ll want to avoid regular tea, such as black, white, or green tea due to their high caffeine content which may interfere with your sleep and rather focus on herbal teas such as the ones listed in this Healthline article:

  • Chamomile: Contains an antioxidant called apigenin, which may help initiate sleep.
  • Valerian Root: May increase sleepiness by increasing levels of a neurotransmitter called GABA. Smaller studies suggest that valerian root may improve overall sleep quality by shortening the time it takes to fall asleep and decreasing nighttime awakenings.
  • Lavender: Best known for its relaxing aroma. However, evidence supporting the beneficial effects of lavender tea on sleep quality is weak.
  • Lemon Balm: An aromatic herb that increases GABA levels in the brains of mice (and therefore possibly humans), thus initiating sedation. Drinking lemon balm tea may decrease insomnia-related symptoms.
  • Passionflower: May improve overall sleep quality. Also, passionflower in conjunction with valerian root and hops may reduce symptoms of insomnia.

Or, you can look for specific sleep-related tea blends, such as the one sold by Woolworths (my favourite is Forty Winks):

Remember, this part of the mission for improving your sleep is about:

  1. Having some kind of sleep ritual that you do consistently every night before bed.
  2. Doing something that calms and relaxes you (such as drinking a warm cup of tea).
  3. Drinking tea that MAY have a direct sleep benefit – even if it doesn’t, the above 2 benefits are enough.

😍 “Make some tea”:

OK, back to the fun stuff.

The second (optional) part of your mission tonight is to experiment with whether having sex (with a partner or by yourself) before going to sleep helps you sleep better.

There is no pressure here. We know that for some people they just simply aren’t in the mood, or their partner isn’t, or it’s just not practical TONIGHT. This is a fun bonus part of today’s mission and we only want you to give it a try if it seems appropriate.

Research has shown that:

  • Engaging in sexual intercourse before sleep can decrease stress and possibly help insomniacs initiate and maintain their sleep (source).
  • More than 60% of 282 adults studied reported having slept better after having sex that led to climax (source).
  • Women experience increased estrogen levels after sex, which can enhance REM sleep — the truly regenerative kind — while men get a surge of prolactin, which causes a feeling of fatigue (source).
  • And for those single folk, while there are no human studies that demonstrate this, there are studies in animals that show masturbation can lead to better sleep latency and quality (source).

According to research collected by MedicalNewsToday, sex also has numerous sleep- and health-related benefits such as improving your heart health, reducing blood pressure, boosting your immune system, reducing prostate cancer risk, and most importantly relieving stress – all of which can contribute to overall better sleep.

Whether you’re making some tea or “making some tea” tonight, I hope that it’s delicious!


✅ 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?
Name(Required)
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)