🎉 100 DAYS COMPLETE! We're over 25% through our 365-day journey! Share your biggest transformation so far using #365Day100! Can't wait to see your progress! #MilestoneAchieved #CelebrationDay

Post here about struggles, success, everything to do with the challenge. If you wear a sleep tracker. Post your pictures. Check out the daily details in our Classroom section under Challenges > More Sleep Challenge. Key Sleep Rituals for Better Rest Based on sleep science and research, these are the most effective rituals and habits for improving sleep quality: 1. Consistent Sleep Schedule - Go to bed and wake up at the same time every day (including weekends) - Maintain a regular rhythm to strengthen your body's natural circadian clock - Aim for 7-9 hours of sleep for adults 2. Create a Wind-Down Routine - Begin 30-60 minutes before bedtime - Include calming activities like reading, gentle stretching, or meditation - Signal to your body that it's time to transition to sleep 3. Optimize Your Sleep Environment - Keep your bedroom cool (60-67°F or 15-19°C) - Make it as dark as possible (blackout curtains or sleep mask) - Minimize noise disruptions (earplugs or white noise machine) - Invest in a comfortable mattress and pillows 4. Manage Light Exposure - Get bright light exposure in the morning - Reduce blue light from screens 1-2 hours before bed - Use night mode on devices if you must use them - Dim household lights in the evening 5. Be Mindful of Consumption - Avoid caffeine 8-10 hours before bedtime - Limit alcohol, especially close to bedtime - Avoid large meals within 2-3 hours of sleep - Stay hydrated throughout the day (but taper off before bed) 6. Physical Activity - Exercise regularly, preferably earlier in the day - Avoid vigorous exercise within 1-2 hours of bedtime - Consider gentle yoga or stretching as part of your bedtime routine 7. Stress Management - Practice relaxation techniques like deep breathing or progressive muscle relaxation - Keep a worry journal to "park" thoughts before bed - Try meditation or mindfulness practices 8. Smart Napping - Keep naps short (20-30 minutes) - Avoid napping after 3pm - Use naps strategically rather than to compensate for poor nighttime sleep

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📊 3-week Integration check-in! How has your energy during combined workouts improved? Drop a 1-10 rating in the comments! #ProgressCheck #EnergyGains

Michael B Jordan did a great job as 2 characters. The cinematography is exceptional