Thank you for joining the #10by10SleepChallenge
I know it’s been a challenging few weeks with everything that has been going on in the world lately and I want you to know I’m here to support you and your health in any way possible.
I can’t help but think how this is a perfect time for you and all of us to actually heal on a deeper level.
We always wish things would slow down or that we could have more time to focus on our health, and in some ways being quarantined is providing us just that.
To help you stay grounded, focused and even improve your health during this time I’ve created a Challenge.
The goal of the challenge is to be asleep by 10pm ten nights in a row. Sleep is something everyone can do that doesn’t require any special foods, tools or resources, and with most places being shut down to flatten the curve of COVID-19 there’s no excuse to stay up, so why not get to bed early and take this time to boost your health.
Everyone who participates in the challenge will be entered to win a bottle of my favorite immune boosting probiotics, deep dive nutritional blood analysis reading, and 2 coaching sessions from me (totaled over $300 value).
If you have questions, please reach out via text or phone (303)668-1304 or email [email protected].
I can’t help but think how this is a perfect time for you and all of us to actually heal on a deeper level.
We always wish things would slow down or that we could have more time to focus on our health, and in some ways being quarantined is providing us just that.
To help you stay grounded, focused and even improve your health during this time I’ve created a Challenge.
The goal of the challenge is to be asleep by 10pm ten nights in a row. Sleep is something everyone can do that doesn’t require any special foods, tools or resources, and with most places being shut down to flatten the curve of COVID-19 there’s no excuse to stay up, so why not get to bed early and take this time to boost your health.
Everyone who participates in the challenge will be entered to win a bottle of my favorite immune boosting probiotics, deep dive nutritional blood analysis reading, and 2 coaching sessions from me (totaled over $300 value).
If you have questions, please reach out via text or phone (303)668-1304 or email [email protected].
How to Participate
- Be in bed by 10pm your time zone and ready to sleep with no technology
👉Follow me on Instagram (@BodyBalanceCoaching_mona) for daily sleep tips
👉Or Follow me on Facebook (@BodyBalanceCoaching) for daily sleep tips
👉Post proof of being in bed by 10pm each day in your social media feed or story
👉 (example: screenshot a sleep tracker, clock or selfie with a timestamp)
👉Tag me in your daily feed or story post
👉Use the hashtag #10by10sleepchallenge in your post
👉Optional: Tag friends in your post for extra entry points!
A winner will be selected by Friday, April 10th.
Are you game?
Let me know if you are by heading over to Instagram (@BodyBalanceCoaching_mona) or Facebook (@BodyBalanceCoaching) and commenting on my recent sleep post, and tag an accountability-buddy to do the challenge with you!
Tips For each Night of Your Challenge
On a scale of 1-10 (10 being highest) track how you feel each morning when you wake up.
Here are tips to improve your sleep. Let me know which one works for you the best at #10by10sleepchallenge on instragram.
Get natural light in the morning by:
☕️ Enjoying your coffee outside or by a window
🍳 Eating breakfast on the patio
🚶♀️Taking a morning walk or reading outside
🌷 Gardening or doing yard work
Reduce exposure to artificial light at night to prepare your body for bed:
💡 Limit the number of lights on in the house (energy saving too!)
🎚 Dim the lights in use if you can
🕯 Set the mood by using candles instead
Reduce your blue light exposure for a better night’s sleep by:
🚨 Setting an alert to turn off your devices at 9pm
📱 Turning on the “Night Shift” setting on your devices
🤓 Wearing blue blocker glasses
Would you…
🛀 Take a hot shower or bath
🧘 Read a book or meditate
📖 Enjoy aromatherapy and journal about your day
Getting satisfying sleep can instantly increase your energy AND improve your immunity. If you find yourself waking up in the middle of the night or waking up tired then set yourself up for sleep success…
🥶 Turn down the temperature to 60-67 degrees for optimal sleep
💡 Double cover your windows to reduce outside light exposure
⏰ Cover alarm clock, cable boxes or other lights in the bedroom
Getting a solid night’s rest is essential for balancing hormones, mood, energy and overall health. You can balance your blood sugar through the night by:
🍪 Avoiding sugar and alcohol before bed
🥖 Reducing your carbohydrate intake at night
🥑 Eating a snack or dinner higher in protein and fat
😴 Being asleep by 10pm consistently to regulate your circadian rhythm
Here are tips to improve your sleep. Let me know which one works for you the best at #10by10sleepchallenge on instragram.
Get natural light in the morning by:
☕️ Enjoying your coffee outside or by a window
🍳 Eating breakfast on the patio
🚶♀️Taking a morning walk or reading outside
🌷 Gardening or doing yard work
Reduce exposure to artificial light at night to prepare your body for bed:
💡 Limit the number of lights on in the house (energy saving too!)
🎚 Dim the lights in use if you can
🕯 Set the mood by using candles instead
Reduce your blue light exposure for a better night’s sleep by:
🚨 Setting an alert to turn off your devices at 9pm
📱 Turning on the “Night Shift” setting on your devices
🤓 Wearing blue blocker glasses
Would you…
🛀 Take a hot shower or bath
🧘 Read a book or meditate
📖 Enjoy aromatherapy and journal about your day
Getting satisfying sleep can instantly increase your energy AND improve your immunity. If you find yourself waking up in the middle of the night or waking up tired then set yourself up for sleep success…
🥶 Turn down the temperature to 60-67 degrees for optimal sleep
💡 Double cover your windows to reduce outside light exposure
⏰ Cover alarm clock, cable boxes or other lights in the bedroom
Getting a solid night’s rest is essential for balancing hormones, mood, energy and overall health. You can balance your blood sugar through the night by:
🍪 Avoiding sugar and alcohol before bed
🥖 Reducing your carbohydrate intake at night
🥑 Eating a snack or dinner higher in protein and fat
😴 Being asleep by 10pm consistently to regulate your circadian rhythm
Call or text your question to (303) 668-1304 or email [email protected]
