28-Day Reboot Challenge
28-Day Reboot Challenge
Module 6: Sleep

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Improving Your Sleep

Improving our sleep is crucial for our overall health and well-being. Quality sleep plays a vital role in supporting our physical, mental, and emotional health. It allows our bodies to repair, rejuvenate, and regulate essential functions, promoting optimal performance and resilience in all areas of life. By prioritizing and enhancing our sleep, we can unlock numerous benefits and lay a strong foundation for a healthier and more fulfilling lifestyle.
The Good News: There are numerous easy steps we can take to improve our sleep and enhance its quality. By implementing the below simple strategies and adopting healthy sleep habits, we can optimize our sleep environment, establish a consistent sleep schedule, and practice relaxation techniques to promote better sleep.

The Sleep Transformation Techniques:
Establish a consistent sleep schedule by going to bed and waking up at the same time every day.
Create a relaxing bedtime routine that signals to your body it's time to sleep, such as reading a book or taking a warm bath.
Keep your bedroom cool, quiet, and dark to create a sleep-friendly environment.
Avoid electronic devices, such as smartphones and laptops, before bed as the blue light can disrupt your sleep cycle and wear blue-light glasses if you do choose to look at a device. Try not to look at any of these at least 1-hour before bed.
Limit or avoid caffeine and nicotine, especially in the evening, as they can interfere with falling asleep.
Wear ear-plugs if noises often wake you up throughout the night such as a storm or a snoring partner. Wear eye-masks or add in light blocking curtains if changes in lighting easily wake you up or disturb you.
Engage in regular physical activity during the day, but avoid vigorous exercise close to bedtime.
Manage stress through relaxation techniques like deep breathing, meditation, or gentle stretching before bed.
Create a comfortable sleep environment with a supportive mattress, pillows, and bedding that suit your preferences.
Avoid heavy meals, spicy foods, and excessive fluid intake close to bedtime to prevent discomfort or disruptive bathroom trips.
Consider natural sleep aids like chamomile tea or lavender essential oil, which can promote relaxation and improve sleep quality.



Action Items

Choose your preferred sleep transformation techniques.
Which sleep improvement method would you like to incorporate?
What steps should you take to add this to your nightly routine?
Is there anything you need to buy to incorporate this? Put it on your shopping list!
Write in your daily journal if the sleep you got was more restful once you implemented the change.




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