2026 Sleep Challenge Wed, Jul 15, 2026

Wed, 15 Jul 2026 00:00:00 MST

Day Challenge
1 Drink water immediately after waking up.
2 No caffeine within 8 hours of planned sleep.
3 Sleep in a cool room.
4 Avoid phone scrolling 20 minutes before sleep.
5 Get sunlight within 30 minutes of waking.
6 Sleep with blackout curtains or eye mask.
7 Get at least 7 total hours of sleep/rest time.
8 Take a 10-minute walk after shift.
9 No energy drinks after midpoint of shift.
10 Stretch for 5 minutes before bed.
11 Use “Do Not Disturb” while sleeping.
12 Avoid alcohol before sleep.
13 Take a 20-minute nap if exhausted.
14 Practice 5 slow deep breaths before bed.
15 Pack healthy snacks for shift.
16 Avoid heavy meals right before sleep.
17 Keep bedroom dark during daytime sleep.
18 No TV while trying to fall asleep.
19 Try magnesium-rich foods or supplements.
20 Read a physical book for 15–30 minutes before bed.
21 Avoid doomscrolling – log off social media 1 hour before bed.
22 Read or listen to something relaxing before sleep.
23 Avoid nicotine 1 hour before sleep.
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 Sleep in complete darkness if possible.
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 Create your ideal sleep routine.
31 Celebrate with your favorite relaxing routine – you did it!

CrossFit JCPD Workout for Jul 15, 2026

2026 Sleep Challenge Wed, Jul 15, 2026