Dr. Oz's Ultimate Sleep Challenge 

TASK #1

Quit Smoking

Cigarette smoking is the single most preventable cause of premature death in the US and that's primarily because it boosts your risk for cardiovascular disease. Smoking cigarettes raises blood pressure, increases the tendency for blood to clot, decreases good cholesterol, and makes it harder for you to get the vital exercise your heart needs. All of this makes cigarette smoking one of the greatest causes of coronary heart disease. The first step in your commitment to health is to quit. Take Dr. Oz’s Kick the Habit Challenge now.

TASK #1

Go on Sleep Surveillance

Examine your daily routine. Do you have coffee everyday at 4pm to beat the afternoon slump? Do you have more than 1 alcoholic beverage a day? Do you eat dinner after 8pm? Do you workout? Do you generally go to bed/wake up at the same time each day? Take note of these behaviors. Identifying them now will help you along your search for sleep. Keep a sleep diary, making sure to note: what you were doing before bed; when you went to bed and when you woke up; how long it took you to fall asleep; the time you spent, if any, napping during the day.

TASK #2

Take Dr. Oz’s Stress-Proof Your Life Challenge

Just saying "I'm stressed out," is shorthand for saying you're having a hard time. But stress is more than just a bad mood, or a to-do list, or a difficult week. Stress is a physical and emotional state that can lead to very real health problems – headaches, an upset stomach, elevated blood pressure, difficulty sleeping, and chest pain. In fact, up to 90% of all visits to the doctor are for stress-related ailments. It’s up to you to make your mental and physical health a priority. Take the Stress-Proof Your Life Challenge now.

TASK #1

Take 10,000 Steps Per Day

Whether you’re an exercise novice or a professional athlete, Dr. Oz will always remind you to get physical exercise. Your wellness journey begins with 10,000 steps a day – that’s roughly the equivalent of walking 5 miles. If you’re already exercising, make sure that your routine includes both cardio and strength training. Click here to see the 7-minute workout Dr. Oz does every morning.

TASK #1

Set a Sleep Schedule

Set a bedtime that works with your schedule, both during the week and on weekends, and stick to it.

• 4-6 hours before bed, do not eat or drink anything containing caffeine
• 2-3 hours before bed, do not eat a full meal
• 60 minutes before bed, turn off all electronics (unless you are a doctor on call, blackberries, cell phones and pagers should not enter the bedroom) and dim the lights. In the middle of your brain is something called the pineal gland. It releases melatonin, the hormone that readies the mind and body for sleep in response to lowered light levels.
• 30 minutes before bed, have something to drink. Water is preferable, but warm milk can help soothe you to sleep.
• 5 minutes before bed, make sure your bedroom is dark, quiet and slightly cool. The ideal sleeping temperature is 65°F.
• Wake up at the same time every day, during the week and on weekends

Helpful hint: Reserve the bedroom for sleep and sex only. You are strengthening the association between your bed and sleep. Do not bring work into the bed, watch TV, talk on the telephone, or perform any other wakeful activities.

TASK #1

Position Yourself for Success

Side Sleepers This is the best position for a healthy night's sleep. It helps protect the alignment of your back's 3 major curves: the lower back, middle back and lower neck. Improper side sleeping can result in the over-constriction of shoulder and neck muscles. To avoid pelvic rotation and lower spine contortion, place a fluffy pillow between your knees. A second fluffy pillow can also be used to fill the space between your ear and the outer edge of your shoulder to equally support both sides of the neck.

Back Sleepers Never use a fluffy pillow if this your favored sleeping position - it pushes the head forward in an uncomfortable reversal of your neck's natural curve, resulting in neck pain, headaches and decreased breathing capacity. Use a thin pillow under your head and a lumbar pillow to maintain the natural curve of your spine. Money-saving tip: create your own by rolling up a bath towel.

Stomach Sleepers This is the worst sleep position for your spine. Turning your head to one side distorts the alignment of the spine and neck, leading to chronic lower back pain, neck pain and headaches. In addition, your body weight compresses the lungs, impeding their ability to breathe fully and deeply. The best solution for stomach sleeping? Change to side- or back-sleeping if you can. If you can't use a very thin, flat pillow to minimize the above side effects.

TASK #1

Go Back to Sleep

Keep a notebook and pen on your bedside table. Begin writing to-dos and reminders an hour before bed so that you aren't compiling a mental list for the next day. If you awake suddenly remembering an important task, write it down rather than trying to commit it to memory.

Try counting backwards from 300 by 3s. Simple math can keep our thoughts from wondering and yet isn't so difficult that it will frustrate you.

If you're still awake after 15 minutes, get up and do something quiet, like reading a book. You have to let your body and mind slow down to be able to slip into sleep - so that means quiet activities only.

TASK #1

You Snooze, You Lose

One surefire way to fight your fatigue is to ban the snooze button. You've decided what time you are going to get up every day - and that does not mean 15 minutes early and snoozing until it's time to get out of bed.

TASK #1

The Rest of Your Life

Aromatherapy can wake up certain parts of the brain, and by inhaling some fresh lemon you can give yourself a lemon lift without spending $5 at Starbucks.

Another tip is to counteract the energy drain caused by a heavy lunch with a preemptive multivitamin. Vitamins C and E open arteries and increase circulation; heavy meals laden with fat constrict arteries and make you sleepier.

Boost your energy by taking D-ribose, or ribose, daily. Some research has found that natural D-ribose supplements can significantly improve energy. It's available in pill or powder form and is an essential energy source for your cells.