The Challenge
For the next 100 days, you’ll treat sleep like it matters—because it does.
Your job is to optimize everything from your bedtime routine to your wake-up consistency so you stop waking up feeling like a human dumpster fire.
The Rules
- Same bedtime and wake-up time every day (yes, even weekends).
- No screens 1 hour before bed (TV, phone, doomscrolling = no).
- Track your sleep daily using a journal or app (Oura, Whoop, Apple Watch, whatever).
- No caffeine after 2PM. No arguments.
- No alcohol 3 hours before sleep. It ruins deep sleep—deal with it.
- Lights out = sleep. No lying in bed on your phone pretending it’s “winding down.”
- Create a wind-down routine. 3–4 calming steps you do every night (e.g., shower, stretch, journal, read).
Clear Goals
- Consistency: Lock in a circadian rhythm you don’t hate.
- Restoration: Wake up feeling alive instead of like you got hit by a truck.
- Tracking: See real metrics improve—time asleep, sleep latency, REM/deep sleep.
- Energy: Improve daily energy, mood, and focus (you’ll know when it happens).
Measurements & Tracking
- Daily Log: Bedtime, wake-up time, total hours, quality (1–10), how you feel.
- Weekly Summary: Avg. sleep time, mood, energy levels, any changes.
- Before/After Comparison: Use metrics from your watch/app or subjective ratings (energy, focus, irritability, etc.).
How to Get Started
- Pick your bedtime/wake-up time. Lock it in and don’t overthink it.
- Prep your bedroom: dark, cool, and boring. No LED horror shows.
- Build a wind-down routine: 3 steps. Repeat every night.
- Track from Day 1. Share your journey publicly (optional but spicy).
- Don’t chase perfect sleep. Chase consistency. The rest follows.
By Day 100, you won’t just sleep better—you’ll think clearer, move better, and stop crashing mid-day like a poorly optimized browser tab.
Ready to stop sleeping like trash? Let’s go.