Dream Big, Sleep Right: The Five Keys Challenge
“Dream Big, Sleep Right”: The Five Keys Sleep Challenge," will engage the community, promote better sleep practices, and underscore the importance of sleep for overall health and well-being. Join us in this journey towards improving your sleeping habits!
What Is Sleep Hygiene?
Sleep hygiene refers to a set of practices and habits that are conducive to good quality sleep and daytime alertness. These practices encompass various aspects of both the sleeping environment and one's behavior leading up to sleep. It is the cornerstone for quality sleep.
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Some key elements to sleep hygiene include:
Consistent Sleep Schedule
Going to bed and waking up at the same time every day, even on weekends, helps regulate your body's internal clock and improves the quality of your sleep
Avoiding Stimulants
Caffeine, nicotine, and alcohol can disrupt sleep patterns, so it's best to avoid consuming them close to bedtime.
Creating A Restful Environment
Making sure your bedroom is dark, quiet, and at a comfortable temperature promotes better sleep. Additionally, having a comfortable mattress and pillows contributes to a restful sleep environment.
Regular Exercise
Engaging in regular physical activity can improve the quality of your sleep. However, it's important to avoid vigorous exercise too close to bedtime, as it may interfere with your ability to fall asleep.
Limiting Exposure Before Bedtime
Blue light from electronic devices disrupts melatonin production, hindering sleep onset. Limiting screen time at least an hour before bed is recommended.
Relaxation Techniques
Practicing relaxation techniques such as deep breathing, meditation, or progressive muscle relaxation can help calm your mind and prepare your body for sleep.
Challenge Details
Duration: 10 Days
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Dates: April 8 -19, 2024
To participate, download the Five Keys Cares Sleep journal or a sleep health app to monitor your sleep habits. Engage in weekly check-ins sent via email, take the sleep hygiene training on paycom and submit pictures throughout the challenge for bonus points. Prizes will be awarded to the top participants at the end of the challenge!
