WOD Blog

Mon, Jul 21 2025

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3204 days ago)

Sleep Challenge

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🌙 The Challenge
Each day has a simple, actionable step. Your goal is consistency — every good night's sleep starts with a better routine.

📅 Daily Challenges
Day Challenge
1 Set a consistent bedtime and wake-up time (even on weekends).
2 Turn off all screens 30 minutes before bed.
3 No caffeine after 2 p.m. today.
4 Create a relaxing bedtime routine (e.g., skincare, journaling, tea).
5 Make your bedroom as dark as possible tonight (use blackout curtains or a sleep mask).
6 Remove clutter from your bedroom. A tidy space = a calm mind.
7 Avoid heavy meals at least 2 hours before bedtime.
8 Try a guided sleep meditation or calming music before bed.
9 Limit naps to 20 minutes or skip them entirely.
10 Get 10–15 minutes of morning sunlight to reset your internal clock.
11 No alcohol today – observe the difference in sleep quality.
12 Use lavender or a calming scent in your bedroom.
13 Journal before bed: brain dump thoughts, worries, or gratitude.
14 Take a warm shower or bath before bedtime.
15 Do light stretching or yoga for 10 minutes tonight.
16 Evaluate your mattress and pillow – are they supporting your sleep?
17 Turn your phone to “Do Not Disturb” 1 hour before bed.
18 Drink a calming, non-caffeinated tea (e.g., chamomile).
19 Set your room temperature to a cooler setting (ideal: 60–67°F).
20 Read a physical book for 15–30 minutes before bed.
21 Avoid doomscrolling – log off social media 1 hour before bed.
22 Try progressive muscle relaxation as you fall asleep.
23 Write down your “ideal sleep sanctuary” – then start creating it.
24 Limit water intake 1 hour before bed to avoid nighttime wake-ups.
25 Do a screen detox today – reduce screen time throughout the day.
26 Use a sleep tracker or journal to reflect on your sleep patterns.
27 Practice 4-7-8 breathing before bed.
28 Watch the sunset or dim lights early to mimic your circadian rhythm.
29 Say “no” to late-night obligations – prioritize rest tonight.
30 Reflect: Which habits improved your sleep the most?
31 Celebrate with your favorite relaxing routine – you did it! 🎉

Planned: Thu,Jul31,2025 Wed,Jul30,2025 Tue,Jul29,2025 Mon,Jul28,2025 Sun,Jul27,2025 Sat,Jul26,2025 Fri,Jul25,2025 Thu,Jul24,2025 Wed,Jul23,2025 Tue,Jul22,2025 Mon,Jul21,2025 Sun,Jul20,2025