Sleep

The focus of Day 1 is our sleep environment, specifically trying to make the room dark and cool to optimize sleep.  Many studies show that sleeping at an optimal temperature in a dark room significantly improves the quality and quantity of your sleep (for more on some of those studies, see the resources below).  You can easily make a few small changes in these areas to help improve your sleep…

So here is the challenge for today: 

1. Take a good look at how dark your room gets at night when all lights are off.  If your room is not totally dark consider one or more of these fixes: 
   1. Black out curtains
   2. Eye mask
   3. Removing sources of light from the room (electronics especially) 
2. The ideal sleeping temperature is between 60-68 degrees Fahrenheit for most adults.  Can’t lower your room temp?  Here are some other options that may work:             
3. Open a window to allow cool air in
   1. Use a cooling blanket or cooling sleep system

Want more ideas or to learn more about hacks for improving your sleep environment, check these out:

• How to Make Your Room Dark – The Sleep Foundation
• How to Make a Memory Foam Mattress Sleep Cooler – The Sleep Foundation
• Best Cooling Weighted Blankets – The Sleep Foundation
• Is It Really Better to Sleep in a Cold Room? – Sleep Advisor
• Top Hacks to Reset Your Sleep: Part IV of Dr. Hyman's Sleep Master Class
• Sleep Smarter: 21 Essential Strategies to Sleep Your Way to a Better Body, Better Health, and Bigger Success by Shawn Stevenson

Remember that in order to get an entry into the drawing for today’s challenge you need to send me a pic or video of the change you made to your room to make it darker and/or cooler to maximize your sleep.

Today’s focus is once again on our sleep environment, but today we will look at how electronics (and the EMFs they give off) in our bedroom negatively impact our sleep and how we can mitigate that impact to get better quality sleep.

Generally speaking, your sleep space should be clear of electronics as the EMFs (radiation waves) that they give off are not only unhealthy for us, but also impact the ability of our brains to “shut down” overnight and have a good quality night of sleep.  The focus of today’s challenge is to find ways to make your sleep space a healthy one for your brain, thus enhancing your quality of sleep as well.

So here is the challenge for today: 

1. Take a good look around your bedroom to see what electronics are there…the goal is to not have any electronics in your bedroom aside from an alarm clock.  
   1. If your phone is your alarm clock, keep it on the other side of the room – having your phone close to your head at night will impact your quality of sleep as well as increase your risk for things such as tumors and cancers in the brain)
   2. If there are electronics in your bedroom that you feel absolutely have to stay in there, unplug them at night to remove the EMFs they would otherwise give off.
2. Try to keep your sleep space for use only to sleep – our bodies naturally respond well to routines, so get your body in a routine whereby it knows when we crawl into bed at night, it is time to sleep.  Reading, watching TV, playing on devices, doing work, etc. should be reserved for other rooms of your home.

Want more ideas or to learn more about hacks for improving your sleep environment, check these out:

• Infographic: Electronics and Sleep in the Modern Family – The Sleep Foundation
• The Growing Concern of EMFs with Dr. Carlos Ritter – The Broken Brain Podcast
• Top Hacks to Reset Your Sleep: Part IV of Dr. Hyman's Sleep Master Class
• The Sleep Solution: Why Your Sleep is Broken and How to Fix It by W. Chris Winter

Remember that in order to get an entry into the drawing for today’s challenge you need to send me a pic or video of the change you made to your room (removing or minimizing electronics) in order to maximize your sleep.

Today’s focus is once again on our sleep environment, but today we will look at the impact of various colors (spectrums) of light on your sleep. By now you have likely heard about the harmful effects of blue light from electronic devices, especially in the evenings.  

Blue light signals to the brain that it is still day time, thus changing the production cycle of the important sleep hormone called melatonin.  When our circadian rhythm (the production cycle of our sleep hormones) is out of whack, our sleep is negatively impacted in terms of both quality and quantity.  Reducing blue light sources in the evenings, at least 2-3 hours before bed, will help you fall asleep faster and stay asleep longer.

With all that said, here is the challenge for today: 

1. Set an electronics curfew for yourself that is about 2-3 hours before you plan to crawl into bed.
   1. You can use apps (see below) to help set your screen curfew and remind you when it is time to disconnect 
   2. If a screen curfew is not possible for some reason, consider purchasing blue light blocking glasses to minimize the impact of the blue light on your eyes/brain.
2. Not sure what to do with those 2-3 hours if you set the devices aside?  Consider listening to a podcast or audiobook, going for a walk, playing a board game with your family, reading a book (an actual hard cover or paperback version), having meaningful conversations with your family, exercising, doing yoga, journaling…just to give to a few ideas.

Want more ideas or to learn more about hacks for improving your sleep environment, check these out:

• Screen Time Adjustor (App for your devices)
• How Electronics Affect Sleep – The Sleep Foundation
• How Electronics Can Alter Your Sleep – The National Sleep Foundation
• Circadian Rhythm to the Rescue: A Top 10 Episode with Satchin Panda – The Human Upgrade
• Better Sleep, Better You: Your No-Stress Guide for Getting the Sleep You Need and the Life You Want by Frank Lipman

Remember that in order to get an entry into the drawing for today’s challenge you need to send me a pic or video of the change you made to your electronics use before bedtime in an effort to maximize your sleep.

Today’s focus is examining your evening routine to determine how it might be impacting your ability to fall asleep and/or stay asleep.

We have mentioned before how our bodies thrive on routines.  Generally speaking, when it comes to our evening routines, we have the power to set the stage for a great night of sleep.  Simple things like a consistent bed time, no electronics, large meals, caffeine, or alcohol within 2-3 hours of your bed time, and activities to help the body and brain wind down form the day can positively impact your sleep.

Since there are so many options with this topic we will spend two days of the Detox Challenge on it.  And here is the challenge for today:

1. Take a good look at your schedule and set a standard bed time for yourself, for your week nights at the very least. 
2. Then based on that scheduled bed time, choose one of the following to cease 2-3 hours prior to that time. (We recommend just one at a time.  Spend a few days with one change until it feels natural and then consider adding another change…small steps = lasting success)

And remember, it is important to give yourself grace when something unique pops up in your schedule that derails your evening routine every now and then, but then reinstitute your set bed time and these new boundaries – occasional hiccups don’t have to permanently derail your progress.  

Want more ideas or to learn more about hacks for improving your evening routine, check these out:

• Top 11 Sleeping Habits of Successful People (Infographic) – Sleep Advisor
• Sleeping Habits; Which to Avoid and Which to Start for Better Rest – Sleep Advisor
• Sleep Cycle Calculator
• Why Routine Is Key To Sleep: Part I Of Dr. Hyman's Sleep Master Class – The Doctor’s Farmacy
• The Sleep Revolution: Transforming Your Life, One Night at a Time by Arianna Huffington

Remember that in order to get an entry into the drawing for today’s challenge you need to send me a pic or video of the change you made to your evening routine in an effort to maximize your sleep.

Today’s focus is once again examining your evening routine to determine how it might be impacting your ability to fall asleep and/or stay asleep.

As mentioned yesterday, what we do in the later hours of our day greatly impacts our ability to fall asleep, stay asleep, and have quality sleep.  Today we will look more closely at things we can do to help our bodies and minds wind down from the business of the day.

Some of the most common and highly recommended ways to help your mind/body unwind and prepare for a good night of sleep includes journaling, relaxing music, a breathing practice, aromatherapy, meditation, gentle stretching or yoga, adult coloring books, hand crafts such as knitting or cross-stitch, use of a sleep app, enjoying a cup of herbal tea…just to name a few.  In essence, any activity that will help calm your nervous system, lower your heart rate, and let go of the day.

With all that said, here is the challenge for today: 

A.    Implement at least one practice/technique (listed above) to help calm your mind and body.

B.    Feel free to experiment with different ones as some may work better for you than others.  You may also find that a combination of these practices make a nice evening routine for you.

Want more ideas or to learn more about hacks for improving your evening routine, check these out:

• Best Sleep Apps in 2021
• How Journaling Helps You Sleep
• 12 Bedtime Journal Prompts to Help You Sleep Better
• Yoga for Sleep – 14 Poses to Help You Relax – Sleep Advisor
• Could Audiobooks Help You Sleep?  Science Says Its Worth a Shot – Sleep Advisor
• Top Hacks to Reset Your Sleep: Part IV of Dr. Hyman's Sleep Master Class
• Sleep Interrupted: A Physician Reveals the #1 Reason Why So Many of Us Are Sick and Tired by Steven Y. Park, M.D.

Remember that in order to get an entry into the drawing for today’s challenge you need to send me a pic or video of the change you made to your evening routine in an effort to maximize your sleep.

Welcome to Day 6 of the 10-Day Sleep Detox Challenge!  

Today’s focus is on the first 30 minutes of your day and how it impacts your sleep each night.  

What do you do during the first 30 minutes after you wake up every morning?  If it includes electronics or any kind of stressful activity, consider revamping your morning routine.   Believe it or not, studies have shown that how we start our day can impact how we sleep later that night.  

Taking the first 30 minutes after you wake up each morning for less stressful activities such as movement/exercise, meditation, reading, breathing practices, journaling, or listening to relaxing music, an audiobook, or a podcast sets you up for not only a better day, but also a better night of sleep.  

And if those examples sound familiar, they should!  They are the same best practice activities that help us wind down for bed each night.  Research shows that beginning and ending your day with calming, centering activities not only helps you fall asleep and stay asleep in the evenings, but can help you be less stressed throughout your day as well.

With all that said, here is the challenge for today: 

1. First, don’t touch your phone or other devices when you first wake up.  Take some time, even if it can’t be a full 30 minutes to do one or more things that don’t involve electronics.
2. Second, choose one of the activities listed above to do during the first 30 minutes of your mornings.  
3. You can certainly incorporate more than one of those examples, but remember to start slow and add on over time to ensure success!  Morning routines don’t have to be elaborate or take a lot of time, but they can transform your day nonetheless.

Want more ideas or to learn more about hacks for improving the first 30 minutes of your mornings, check these out:

• Fix Your Sleep By Getting Your Routines In Order
• Morning Routine for Better Sleep
• 11 Printable Morning Routine Checklists for Adults & Students
• Why Routine Is Key To Sleep: Part I Of Dr. Hyman's Sleep Master Class – The Doctor’s Farmacy

Remember that in order to get an entry into the drawing for today’s challenge you need to send me a pic or video of the change you made to the first 30 minutes of your morning in an effort to maximize your sleep a night.

Welcome to Day 7 of the 10-Day Sleep Detox Challenge!  Great job sticking with this Challenge!

Today’s focus is on the food we eat throughout the day and how it can impact our sleep at night.

Most people are aware that too much caffeine or alcohol, especially later in the day is bad for our sleep quality and quantity, but those aren’t the only culprits.  Did you know that eating too much sugar, carbohydrates, and/or processed foods during the day can impact your sleep?  Not only impact your sleep but eating those foods throughout the day can impact your body’s ability to regulate its metabolism overnight and impact your ability to gain/lose weight.

Conversely, there are lots of foods that can actually help induce sleep.  With Thanksgiving upon us, we all have heard about the effects of turkey, but beyond that foods like nuts, yogurt, and kale, among many others, have been shown to help people sleep.  In fact, making changes to your diet to include these types of food have been shown to naturally cure insomnia.  Certainly something to think about! 

With all that said, here is the challenge for today: 

1. For today’s challenge we will focus on food eaten up to and including dinner (we will save after dinner snacks and treats for tomorrow).  So your challenge is to either:
   1. Choose one sugary, “carby”, and/or processed item you normally eat, and remove it from your diet for at least 3 days.  
   2. Add in foods that help you sleep (see some of the articles listed below for foods proven to help you sleep better) for at least 3 days. 
2. If you feel you can take out or add in more than one item, go for it…all the better to positively impact your sleep and metabolism.  But remember, small steps = lasting change, so it’s okay to remove/add one item at a time over a period of weeks or months.

Want more ideas or to learn more about hacks for improving your food choices to positively impact your sleep quality, check these out:

• Diet, Exercise,…and Sleep? – Sleep Advisor
• How Food Affects Your Sleep – sleepassociation.org
• Nutrition and Sleep – The Sleep Foundation
• Top 10 Foods That Help You Sleep – American Sleep Association
• How To Eat And Optimize Your Hormones For Quality Sleep: Part II Of Dr. Hyman's Sleep Master Class

Remember that in order to get an entry into the drawing for today’s challenge you need to send me a pic or video of the change you made to your daily food choices in an effort to maximize your sleep a night.

Welcome to Day 8 of the 10-Day Sleep Detox Challenge!  We are coming down the home stretch – and hopefully you are finding some helpful tools, tips, and changes for your sleep in the process!

Today’s focus is on the impact of eating dinner late at night on your sleep, metabolism, and overall health.

Eating dinner late (less than 2 hours before you head to bed) will set you up for a rough night of sleep…and by that I mean trouble falling asleep, trouble staying asleep, and/or poor quality of sleep.  This is because you aren’t giving your body the necessary time to process that food in your system before the body shifts to its “night time functions”.  (On a previous day of this challenge we talked about all the things our body does during sleep for our overall health, and those things are negatively impacted when we eat too close to bedtime.)

The result of this can include problems such as acid reflux, the food not being processed but rather stored as fat in the body, the slowing of the metabolism, and/or the spiking of your blood sugar levels.   As a result, your body will not be able to “sleep” properly – you may have restless  sleep, trouble falling asleep, waking up in the middle of the night often, etc.  

So, with that in mind, here is the challenge for today: 

1. If you haven’t already done so, set your dinner time at least 2-3 hours before you go to bed and don’t eat anything after that.
2. If you feel hungry close to bedtime, try drinking some water or herbal (decaf) tea.  (Often we think we are hungry when we are actually thirsty/dehydrated.) 

Want more ideas or to learn more about hacks relating to food and sleep quality, check these out:

• Food and Sleep -The Mayo Clinic
• Here’s What Happens to Your Body When You Eat Your Dinner Late at Night – Health Shots
• Is It a Bad Thing to Go to Sleep Hungry – Sleep Advisor
• How To Eat And Optimize Your Hormones For Quality Sleep: Part II Of Dr. Hyman's Sleep Master Class

Remember that in order to get an entry into the drawing for today’s challenge you need to send me a pic or video of the change you made to your evening eating time in an effort to maximize your sleep a night.

Welcome to Day 9 of the 10-Day Sleep Detox Challenge!  Thanks so much for sticking with this challenge!  Make sure you congratulate yourself for taking this time to help improve your sleep and overall health!!

Today’s focus is on better food choices when we do have to eat later at night (closer to bed time) so as to minimally impact your sleep.  It’s not just about that choice to have a late night snack…it is also about those times when dinner is a little later than we might otherwise prefer it to be.

Let’s be real for a second, we all experience nights when eating our last meal of the day by 6 or 7 pm just isn’t realistic.  Between kid’s sports/activities, work commitments, appointments, etc. there are days when we eat a little later than we should.  So today we focus on how to make the best food choices when this does happen.

As a general rule of thumb, the less we eat close to bedtime the better.  So on nights when you can’t eat until, for example, 9 or 10 pm, the first objective is to not eat a full meal.  Rather eat just enough to stave off any hunger pangs and to give your body some nourishment.  Additionally, there are certain foods (see the articles below for examples) that our bodies are better able to process overnight than others, so choose from those items when you do eat later at night.  (Spoiler alert – fast food is not on those lists of better food options.)

With all that said, here is the challenge for today:

1. Create a game plan for those times when you may not have dinner 2-3 hours before bedtime.  Plan out what foods you would eat, and in what quantity, so as to not so negatively impact your sleep.  Having a plan in mind will help ensure success when you have one of these nights.
2. Check out some of the articles below for ideas of better food options for those late night snacks/meals.  And please note the details as you read the options – for example the one article talks about a banana with almond butter…but it is a small banana and no sugar added almond butter – those details make a big difference on the impact of those food items on your sleep and metabolism.

Want more ideas or to learn more about better food options for late night eating, check these out:

• The 17 Best Healthy Late-Night Snacks for Your Diet – Sleep Advisor
• Healthy Bedtime Snacks to Eat Before Sleep – The Sleep Foundation
• The 15 Best Healthy Late-Night Snacks - Healthline
• How To Eat And Optimize Your Hormones For Quality Sleep: Part II Of Dr. Hyman's Sleep Master Class

Remember that in order to get an entry into the drawing for today’s challenge you need to send me a pic or video of your plan for those days when dinner ends up being too close to bedtime.

Welcome to Day 10 of the 10-Day Sleep Detox Challenge!  You did it – congrats on taking better care of yourself and your overall health!!  

Today’s focus is sleep gadgets and sleep hacks to help improve your sleep.  This is a huge one, but as always we take one small idea at a time and see how it works for us. When we have done all the things in form the previous 9 days of this challenge and we still want to level up our sleep a little more, it might be time to look at some sleep hacks or gadgets to give us that little extra push.

With all that said, here is the challenge for today: 

1. Implement one or more of these sleep hack/sleep gadgets into your “sleep routine”:
   1. A cooling pad or cooling blanket
   2. A wearable sleep tracker
   3. Essential oils (especially lavender or chamomile)
   4. White noise machine or soft, relaxing, instrumental music
   5. Mantras
   6. Magnesium supplements

             i.      Magnesium is involved in over 400 processes in the body, including several related to good sleep, and none of us get enough from our food sources (no matter how healthy you eat)

             ii.      Be mindful with this one – be sure to check with your doctor but also be careful to find a good quality one (like Bio-optimizers that includes several Magnesium varieties)

Want more ideas or to learn more about hacks and gadgets for improving your overall sleep quantity and sleep quality, check these out:

• Sleep Hacks - Headspace
• How to Sleep Better: Science Backed Sleep Hacks to Wake Up Ready to Go – Bulletproof.com (David Asprey)
• 45 Sleep Mantras That You Should Conder Before Sleep – Sleep Advisor
• The 10 Best Sleep Gadgets of 2021 – Very Well Mind
• Top Hacks to Reset Your Sleep: Part IV of Dr. Hyman's Sleep Master Class
• Sleep Smarter: 21 Essential Strategies to Sleep Your Way to a Better Body, Better Health, and Bigger Success by Shawn Stevenson

Remember that in order to get an entry into the drawing for today’s challenge you need to send me a pic or video of the sleep hack or sleep gadget you plan to use in order to maximize your sleep a night.  Prize winners will be announced on Tuesday 11/30, so get your entries in by midnight on 11/29!!

Want to learn more or dive deeper into specific aspects of this topic?  Then check out some of these resources and tools:

• • Books: 
    • Sleep Smarter by Shawn Stevenson
    • The Sleep Revolution by Arianna Huffington
    • Breath by James Nestor
  • Podcast Episodes: 
    • Why Routine Is Key To Sleep: Part I Of Dr. Hyman's Sleep Master Class – The Doctor’s Farmacy
    • How To Eat And Optimize Your Hormones For Quality Sleep: Part II Of Dr. Hyman's Sleep Master Class
    • Why Sleep Matters (and How to Get More) – Feel Better Live More
    • Circadian Rhythm to the Rescue: A Top 10 Episode with Satchin Panda – The Human Upgrade
  • Websites/Blogs:
    • The Sleep Foundation
    • The National Sleep Foundation
    • Top 90 Sleep Blogs and Websites
  • Journaling ideas:
    • 12 Bedtime Journal Prompts to Help You Sleep Better
    • How Sleep Journaling Helps You Sleep
  • Other Tools:
    • Sleep Cycle Calculator
    • Screen Time Adjustor
    • Best Sleep Apps in 2021