The mission
Eight hours of sleep every night for 30 nights. Phone off, room cold, dark, quiet. Watch every other metric improve.
Daily task
Log 8+ hours of sleep.
When
Work backwards from wake time: 7 AM wake = lights out 10:30 PM (sleep latency ~30 min).
The technique
Step by step.
- 01Bedroom: 17–19 °C, blackout dark, completely silent.
- 02No screens 60 min before bed, read paper or stretch.
- 03Last caffeine 10h before bed. Last meal 3h before bed.
- 04Same wake time every day, including weekends.
How this one works
No complicated schedule — just do the daily task above and hit Log today once you've done it. Come back every day for 30 days to unlock your reward code.
The rules
Play fair.
- 8h minimum in bed, lights off.
- Phone in airplane mode by 10 PM.
- Log sleep score from your tracker each morning.
Common mistakes
Avoid these.
- Weekend sleep-ins, destroys the rhythm.
- Phone in bed 'just for 5 min', kills sleep latency.
- Alcohol in the evening, wrecks deep sleep even at 1 drink.
🎟️
Your reward
GIVEAWAY entry — every finish earns tickets
- • Finish a challenge and you're automatically entered in our next giveaway on Instagram.
- • Each completed program counts as 10 tickets — more finishes, better odds.
- • Winners are drawn from a prize pool and announced on our Instagram.
- • Max 3 challenges running at once — tickets are earned, not farmed.