{"id":12250,"date":"2023-04-30T18:23:50","date_gmt":"2023-04-30T22:23:50","guid":{"rendered":"https:\/\/www.mymedwellness.com\/blog\/?p=12250"},"modified":"2023-04-28T17:09:08","modified_gmt":"2023-04-28T21:09:08","slug":"challenge-put-your-brain-into-sleep-mode","status":"publish","type":"post","link":"https:\/\/www.mymedwellness.com\/blog\/?p=12250","title":{"rendered":"Challenge: Put Your Brain Into “Sleep Mode”!"},"content":{"rendered":"

\"young<\/p>\n

Challenge yourself to stick to these habits for at least 2 weeks and track your progress along the way. You can use a sleep tracking app or a journal to document your sleep quality and how you feel in the morning. <\/span><\/p>\n

Over time, these habits can help train your brain to make it easier to fall asleep and stay asleep throughout the night!<\/span><\/p>\n

 <\/p>\n

 <\/p>\n

Set a bedtime goal:<\/span><\/strong><\/p>\n

You know when you need to wake up, and how much sleep you want to shoot for. Once you do the math, you can work backward to establish your consistent bedtime for this challenge.<\/span><\/p>\n

 <\/p>\n

Create a relaxing bedtime routine:<\/span><\/strong><\/p>\n

For the next 2 weeks, set a routine that helps you relax and unwind before bed. This could include taking a warm bath, reading a book, or practicing yoga or meditation. Whichever ones you choose, do that routine every evening before turning in.<\/span><\/p>\n

 <\/p>\n

Avoid screens before bedtime:<\/span><\/strong><\/p>\n

While you\u2019re in your pre-sleep bedtime routine (#2 above), this is a perfect time to set a goal to avoid electronic devices for at least 30 minutes before bed. This will help reduce the exposure to blue light and allow your brain to better prepare for sleep.<\/span><\/p>\n

 <\/p>\n

Establish a sleep-friendly environment:<\/span><\/strong><\/p>\n

Ensure that your bedroom is conducive to sleep. This could include reducing noise and light levels, adjusting the temperature, and choosing a comfortable mattress and pillows. This may mean that you get eye covers to make sure everything is perfectly dark or creating a little white noise in the background. Whatever your perfect environment, set that up at the beginning of this challenge and stick with that throughout.<\/span><\/p>\n

 <\/p>\n

Practice good sleep hygiene:<\/span><\/strong><\/p>\n

\"ExerciseFor this 2-week challenge, avoid caffeine at least 4 hours before bedtime.<\/span><\/p>\n

And if you want a secret weapon, there is one thing that will pull all the other factors together: regular exercise. If you can, commit to 2 weeks of daily movement.<\/span><\/p>\n

 <\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Challenge yourself to stick to these habits for at least 2 weeks and track your progress along the way. You can use a sleep tracking app or a journal to … <\/p>\n","protected":false},"author":3,"featured_media":6179,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[580],"tags":[],"class_list":["post-12250","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sleep"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2018\/07\/young-man-sleeping-zzz.jpg?fit=676%2C400&ssl=1","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p7Qv5g-3bA","jetpack_likes_enabled":true,"jetpack-related-posts":[{"id":13427,"url":"https:\/\/www.mymedwellness.com\/blog\/?p=13427","url_meta":{"origin":12250,"position":0},"title":"The Top 5 Things You Need To Do For Better Sleep","author":"Will Clower","date":"April 22, 2025","format":false,"excerpt":"Getting a good night\u2019s sleep is crucial for overall health and well-being. 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You put your body to bed, but your brain's not having it. Even though you lay yourself down, your mind spins with all the things you have to do, need to do, and may have forgotten!\u00a0 Plus,\u00a0 the first 20 minutes of trying to get to sleep\u2026","rel":"","context":"In "Articles"","block_context":{"text":"Articles","link":"https:\/\/www.mymedwellness.com\/blog\/?cat=494"},"img":{"alt_text":"The words \"Sleep Better\" written on small chalk board","src":"https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2021\/09\/sleep-better-concept-picture-id470648864.jpg?fit=1024%2C512&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2021\/09\/sleep-better-concept-picture-id470648864.jpg?fit=1024%2C512&ssl=1&resize=350%2C200 1x, https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2021\/09\/sleep-better-concept-picture-id470648864.jpg?fit=1024%2C512&ssl=1&resize=525%2C300 1.5x, https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2021\/09\/sleep-better-concept-picture-id470648864.jpg?fit=1024%2C512&ssl=1&resize=700%2C400 2x"},"classes":[]},{"id":12654,"url":"https:\/\/www.mymedwellness.com\/blog\/?p=12654","url_meta":{"origin":12250,"position":2},"title":"The #1 Way to Train Your Brain For Better Sleep","author":"Will Clower","date":"November 30, 2023","format":false,"excerpt":"I have this issue myself, and more as I've gotten older ... racing thoughts about work deadlines, overdue blah blah blah, a family member\u2019s recent health issue, etc. And OMG if I forget literally anything, my brain instantly thinks \"so if you forgot that, what else did you forget, HMMM???\".\u2026","rel":"","context":"In "Brain Health"","block_context":{"text":"Brain Health","link":"https:\/\/www.mymedwellness.com\/blog\/?cat=597"},"img":{"alt_text":"young man sleeping zzz","src":"https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2018\/07\/young-man-sleeping-zzz.jpg?fit=676%2C400&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2018\/07\/young-man-sleeping-zzz.jpg?fit=676%2C400&ssl=1&resize=350%2C200 1x, https:\/\/mlcmmqmgggev.i.optimole.com\/w:auto\/h:auto\/q:mauto\/f:best\/https:\/\/i0.wp.com\/www.mymedwellness.com\/blog\/wp-content\/uploads\/2018\/07\/young-man-sleeping-zzz.jpg?fit=676%2C400&ssl=1&resize=525%2C300 1.5x"},"classes":[]},{"id":6170,"url":"https:\/\/www.mymedwellness.com\/blog\/?p=6170","url_meta":{"origin":12250,"position":3},"title":"How To Sleep Like A Baby: Train your brain with routine","author":"Will Clower","date":"August 27, 2018","format":false,"excerpt":"In our history, the machinery of the mind has been described to work like a hydraulic device, an automobile engine, a computer, and even a hologram. 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