Enter the 7-Day Sleep Challenge

Tired of never sleeping well? Then join my Seven Day Sleep Challenge

It’s simple to do and the quick improvements in your sleep will surprise you. Apart from food, I see sleep as the next biggest hormone-balancing tool, so I hope you jump on board.  Also, by participating you will be eligible to receive a surprise gift such as Magnesium, blue light blocking glasses, healthy cooking fats and more!

How do you take part?

The Sleep Challenge will run for seven days from July 18th to July 26th.

Step #1: Take a selfie every day showing yourself trying out each new sleep suggestion. Post it on our FB page: www.facebook.com/hormonesbalance

Step #2: Tag your post with #SleepChallenge

Step #3: Invite at least two friends by tagging them in your daily Facebook posts.

There will be no winners for this Challenge. We are organizing it to help you develop new sleep habits which will create deeper, calmer sleep and/or lessen your dependence on sleep meds.

But, there will be surprise gifts to the most engaged participants, so join us in the challenge here.

By Day 7 you will have a whole new repertoire of sleep-friendly strategies to help you fall asleep faster and sleep better. Every night.


Ready to take the challenge? Here’s what you need to do:


Day 1: Start with a PFF (Protein-Fat-Fiber) Breakfast

Enjoy a filling breakfast high in healthy Protein, Fat and Fiber. It sets you up for the day by stabilizing your blood sugars, boosting energy and reducing stress hormones. These are all win-wins for your sleep.

As one of our past participants said, “To change my nights, I had to change my day.”

Take the challenge:

 Follow the lead of the healthiest people in the world in China, Japan and Turkey and start the day with a savory breakfast. Good options include:

  • Eggs (if tolerated) with tomatoes and mushrooms
  • Smoked salmon, sardines or kippers with vegetable frittata
  • Miso soup and fish
  • More PFF Recipes


Day 2: Stick to caffeine curfew by 12pm

The stimulating effects of caffeine can last four hours after your last cup of Joe. You will only know how caffeine affects you when you get off it completely. Many women who get off caffeine report feeling more energetic, focused and enjoy better sleep. The first few days might be tough as you may develop headache, feel unfocused and irritable.

Take the challenge:

Avoid all forms of caffeine after midday. That means no:

– Coffee

– Black tea

– Green tea

– Energy drinks

What can you have:

  • tulsi tea (aka holy basil), a wonderful adaptogenic herb which helps to rebalance your hormones
  • caffeine-free chai or chai latte like here
  • chamomile or peppermint tea
  • ginger lemon infusion with a touch of honey


Day 3:  Take some magnesium

 Magnesium is a natural muscle relaxant that can quickly and effectively help you feel calmer. Many of us don’t have enough of this important mineral, which is also depleted by stress. If you often crave chocolate and experience shoulder tension, it could be a sign of magnesium deficiency.

Take the challenge:

Take 1 tablespoon of magnesium CALM before bed. If this form of magnesium gives you loose stool, switch to 500mg of magnesium glucinate or magnesium malate.

One of my favorite ways of applying magnesium is topical application which bypasses your digestive system. Many women experience a wonderful sense of relaxation when applying magnesium oil on their feet and shoulders before bed.  I recommend Ancient Minerals. If the magnesium oil stings you, combine it with a little coconut or almond oil.


Day 4: Have a high protein snack before bed

Protein helps trigger a domino effect of brain chemicals that help your body produce melatonin – the sleep hormone. Try your best to avoid sweets and alcohol before bed to avoid sugar spikes which are the most common reason for waking between 1am and 3am.

Take the challenge:

Make some of our high protein snacks and have them before bed. You will find the recipes here.


Day 5: Switch off that screen

Light from screens signals your body that it’s still daytime. Your brain then flicks off its production of melatonin, an important hormone that helps you get to sleep.

Take the challenge:

30 to 60 minutes before bed, switch off all screens and stay off them. That means no:

– Watching TV,

– Texting on your mobile

– Working on your computer

– Watching podcasts on a tablet device.


Day 6: Keep a worry journal

Writing is a powerful self-help tool and a mental dump. It can help you debrief about problems and concerns, work them through and get them off your mind.

Take the challenge:

Write your worries in a journal and if possible, come up with a couple of solutions. When you close the journal, leave those cares behind. Keep the journal next to your bed.


Day 7: Find the time to wind-down

Good sleep doesn’t start when your head hits the pillow. It’s a gradual process of kicking back to help where you get into the zzzzz’s zone.

Take the challenge:

For half an hour before bed, avoid stimulating activities like watching crime thrillers or cleaning up the kitchen. Instead, try one of these relaxing pre-bed rituals:

– Listen to soothing music

– Read a book (by lamplight, not from an iPad)

– Savor a cup of calming valerian or chamomile tea.

– Engage in visualization or progressive relaxation (where you tense and relax muscles from head to toe).

– Meditate

Ready to take the Seven Day Sleep Challenge?


To enter, come on over to www.facebook.com/hormonesbalance!