Jan|Feb 2017

The Monthly Challenge:

A Good Night's Sleep Challenge

What activities can hamper a good night’s sleep? Stress, being overweight, alcohol consumption, and lack of physical activity. Did I just describe what you are experiencing starting off the new year? If so, this challenge is for you. Try to set this bedtime routine (for week days and the weekend) to get a better night’s sleep and experience better health.

  1. Set a bedtime for week days and the weekend and try to stick to it.
  2. 1 hour before bedtime, dim the lights to get your brain into sleep mode.
  3. 2 – 3 hours before bedtime, finish dinner.
  4. 4 – 6 hours before bedtime, no more caffeinated drinks BUT stay hydrated by drinking water.

Let’s see how it works with a bedtime at 10:00pm

A Suggested Exercise Plan

Just Getting Started*
4 - 5X / week - Cardio Activity, (a short walk).
2X / week - Strength Conditioning (light weights – canned goods work too).
3 - 7X / week - Flexibility (stretching).

*Always consult with your doctor before starting an exercise regiment.