The December Challenge

 

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Day 0 — The Pre-Introduction to My December Sleep Challenge

Hello and welcome back to my world.
It’s been a pretty long time since I last posted—actually a whole month. And if I’m being honest… I missed it. I missed the routine, the excitement, the process, the concepts, everything. There’s something about creating and documenting that gives life a rhythm, and when it stops, you feel that emptiness.

But the beautiful part about a new month is this: it’s always a second chance.
Every time you think you lost your momentum, a new month arrives like a reset button. So instead of focusing on what happened, I’m focusing on what’s next.

Tomorrow is the beginning of my new monthly challenge, and today I just want to introduce it—no action, no experience, just the overview.

🎯 This Month’s Challenge: Improving Sleep Quality

This challenge may look “simple” from the outside. Some people sleep like babies without even thinking about it. But for others—like me—good sleep sometimes feels like escaping a torture chamber.

Everyone says, “You need 7–8 hours.”
Sure. But the real problem is quality. Because if your lifestyle is messed up, your sleep cycle starts rotting slowly—until you end up depending on pills. That, to me, is a red flag.

As an adult, no one tells you when to sleep. There’s freedom—but that free will becomes a trap when you misuse it. And because I’m not doing any regular job or fixed work right now, I know how easily I could slip into this pattern.

So I want to train myself now. Build discipline now. Fix the problem before it becomes a problem.

🌙 My Real Goal

I don’t want to focus on sleep quantity.
My aim is to improve sleep quality—so that 5–6 hours feel as satisfying as 7–8 hours.

Because in the end, quality > quantity.

🧭 My 20% Rule Plan (Only the Most Effective Things)

There are hundreds of tricks to improve sleep, but I’m a “20% guy.”
I want to focus on 1–2 things that give 80% of the results.

I’ve shortlisted four powerful habits—my “Four Pillars of Good Sleep.”

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🌕 1. Drink Milk Before Bed

There’s a reason why people say warm milk helps you sleep.
It naturally contains tryptophan and melatonin—both help the body relax and fall asleep easier. So this is my diet-based approach.

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📵 2. Reduce Screen Time (2 Hours Before Bed)

This one… is going to hurt.

I’m a late-night watcher, so stopping screens 2 hours before sleep is a big sacrifice.
But blue light messes with the brain, keeps us alert, and destroys sleep rhythm. So this step is crucial.

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🧘‍♂️ 3. Leg-Up-the-Wall Pose (20 Minutes)

To relax the body and improve circulation, I’m adding the leg-up-the-wall pose.
I’ll do it with support, resting on a wall. I think I can do 20 minutes, but only tomorrow will tell if that’s actually possible. If not, I’ll adjust.

I call this my “exercise for sleep.”

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🧠 4. Meditation (To Calm the Mind)

What’s the point of relaxing the body if the mind is still running?
A few minutes of meditation will be my mental cool-down—simple, still, grounding.

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🌑 The Four Pillars of Good Sleep

1. Milk before bed

2. No screens 2 hours before sleeping

3. Leg up the wall

4. Meditation

If these work, great.
If not, at least it’ll be a good experience and I’ll learn something.

Tonight, I’ll start the real practice.
Tomorrow, I’ll share the experience.

Until then—
Be happy.
Peace out.

– S