7-DAYS TO BETTER SLEEP

1. DISCLAIMER...........................................................................2

2. WHY GOOD SLEEP IS IMPORTANT......................................4

3. 7-DAY SLEEP CHALLENGE GUIDELINES...............................6

4. 7 TACTICS FOR BETTER SLEEP..............................................7

5. CREATE A BEDTIME ROUTINE FOR BETTER SLEEP...........10

6. PREPARE YOUR BEDROOM FOR AMAZING SLEEP...........14

7. DEALING WITH CAFFEINE WITHDRAWAL.........................17

8. NATURAL SUPPLEMENTS FOR BETTER SLEEP..................22

9. SLEEP PRODUCTS WE LOVE - A CHECKLIST......................26

10. WHAT’S NEXT?..................................................................27

11. MEET HAPPY BODY FORMULA TEAM.............................28

CONTENTS

www.happybodyformula.com

www.happybodyformula.com 3

DISCLAIMERThe information contained within this eBook is for entertainment and informational purpos-es only. The team of Happy Body Formula are neither doctors nor healthcare professionals, and all advice we suggest here is simply from a holistic, experiential approach based on our individual studies and research. If you suffer from long withstanding sleep issues or are working in conjunction with a medical professional to treat a pre-existing sleep condition, please continue to do so, and consult with your doctor when/if necessary.

By reading this book, you agree that Happy Body Formula and myself are not responsible for your health or the health of your dependents.

All statements and claims made within this text are not approved by the Food and Drug Ad-ministration.

This eBook does contain affiliate links which may provide Happy Body Formula with a small commission on purchases made by you or other readers. We are unaffiliated with any brands or companies, and our recommendations, thoughts and opinions are our own.

The 7-Day Sleep Better Challenge is protected by copyright and may not be plagiarized or

republished in any way without written permission from Happy Body Formula.

Copyright © Happy Body Formula. All rights reserved.

www.happybodyformula.com 4

WHY GOOD SLEEP IS IMPORTANTIt’s simple. Sleep is the cornerstone of good health.

When you don’t sleep enough or the quality of your sleep is poor, especially for a pro-longed period of time, you’re not just causing a few extra yawns during the day - you are affecting most functions of your body and mind.

You see, our body has a pretty smart internal clock. It’s called ‘circadian rhythm,’ and much of our functioning relies on this 24-hour cycle, including sleep. A study in 2008 (1) proved that more than 98 percent of our genes operate according to these timed patterns – not JUST sleep!

Think of them as day-and-night cues: for when you get hungry, for when you feel most productive, and for when you need wind down. That’s essentially what circadian rhythm is. Sleep is a natural and essential part of our clock cycle, and our bodies need it to maintain internal equilibrium that we need for optimal health.

If we’re not getting proper rest, our internal clock throws us a bone. It can lead to fa-tigue, disruption to hormones, irritability, lack of physical energy, weaker motor skills and an inability to focus. If we’re well-rested, a lot of the other aspects of what makes us healthy fall into place including a moderate, healthy diet and exercise.

WHY WE NEED SLEEP• Healthy weight maintenance and weight loss. Poor sleep impacts hormones

such as ghrelin (the hunger hormone) and leptin, which impact our body’s cravings and hunger signals. When we don’t get enough sleep, our bodies produce too much ghrelin which is why fatigue is associated with sugar cravings.

• Moreover, sleep helps to control glucose levels which prevents hunger drops/spikes and metabolic syndrome.

• Sleep keeps our immune systems healthy, thus preventing illness later.

www.happybodyformula.com 5

DANGERS OF SLEEP DEPRIVATION

• We must get enough sleep to be able to focus and retain information properly. Think before you stay up all night cramming!

• Adequate sleep is essential for stable energy levels, good mood and motivation.

• Sleep is required for our neurological functions, including the formation of new brain cells.

• Unwanted weight gain.

• Overproduction of insulin (which can lead to prediabetes).

• Decreased memory and learning capacity.

• Chronic sleep deprivation is linked to heart disease, stroke, and clogged ar-teries, causing a myriad of health issues later on. This study (2) shows that lack of sleep establishes cardiovascular risk, and increases the chances of death from heart attack.

• It contribute to mental health issues like clinical depression and anxiety.

• Major depressive disorder can develop, which perpetuates insomnia.

• We are prone to more frequent illness and longer periods of recovery.

• Our body’s ‘clock system’ never has a chance to regulate, which throws off more than our sleep!

Cause for concern?

Most definitely.

If ‘exhausted’ is one of the terms you’d often use to describe yourself on a day-to-day basis, and you can trace that feeling right back to your sleeping habits, we have a solu-tion.

Enter the 7-Day Sleep Better Challenge.

www.happybodyformula.com 6

PROGRESSIVELY GO TO BED EARLIER

7-DAY SLEEP CHALLENGE GUIDELINES

The aim of the sleep challenge is to reset your circadian rhythm - a.k.a. the internal clock - and to learn to be more mindful of the things in your life that impact both the quality and quantity of your sleep. The eBook is going to cover some tactics that WORK for better sleep and actionable steps you can take to improve your bedtime routine and your bedtime environment, both of which are huge factors.

If you’d like to follow the challenge guidelines while doing our Happy Body Formula, we encour-age you to share your progress and reports with your coach and private Facebook group.

In addition to going through our eBook material and carrying out some trial and error with your sleeping habits, we have four MUST-DO daily tasks for you:

For the first three days, we ask you to go to sleep 20 minutes earlier than usual to “reset” the sleep cycle. For example: if you usually go to bed at 11 p.m., you will follow this schedule:

• Monday: 10:40 p.m.

• Tuesday: 10:20 p.m.

• Wednesday: 10:00 p.m.

• Thurs - Sunday: 10:00 p.m.

STRICTLY NO CAFFEINE FOR 7 DAYS

This will undoubtedly be tough. You will struggle, but it will have a huge impact on your sleep quality. The challenge means you’ll be doing this alongside other people, so you can rest assured that you aren’t alone. This rule includes eliminating tea, dark chocolate and coffee. You may have decaf coffees and teas.

STRICTLY NO ALCOHOL FOR 7 DAYS

Alcohol initially acts as a depressant, but within a few hours, it has the ability to act as a stimulant. Avoid alcohol all week.

DEVELOP A BEDTIME RITUAL

What you do before bed has the power to transform the quality of rest you get whilst in bed. Make it count. Refer to our article on how to develop your perfect routine.

www.happybodyformula.com 7

7 TACTICS FOR BETTER SLEEP

Keeping a consistent bedtime and wakeup time is very important.

Just like with diet and exercise, the weekend often puts us in a vulnerable spot! While you may have time to sleep in if you don’t have to work on the weekends, we’re here to remind you that good sleep relies a ton on consistency. This means keeping your schedule pretty firm throughout the week and weekends.

Why? In short, circadian rhythm. This is a natural, biological function that runs on a 24-hour cycle. Without going into details, the word ‘rhythm’ implies keeping with the beat. Your body wants this. Ideally, that means we begin to tire when the sun falls, and we begin to feel energised when the sun rises. Keeping a regular sleep schedule helps to reinforce a regular rhythm.

1. KEEP A CONSISTENT BEDTIME AND WAKEUP TIME

2. PRACTICE A BEDTIME RITUALRituals play into our habits, and vice versa. Our pre-existing habits often determine new habits or our ability to build upon them.

The idea of a ritual is that it sets us up for what comes next, or what we’re focusing on right now. It’s something that gives us consistency and also creates a positive mindset.

The pre-bedtime ritual is important because if we don’t have that, our body has no cue besides actual, physical/mental fatigue to tell us to go to bed!

The lead-up to bedtime should be relaxing and help to put us in a good space to hit the sack and get good rest. Your bedtime ritual should leave out the television, com-puter and phone in favour of relaxing essential oils, a bath, foam rolling, gentle yoga or a book.

Your bedtime ritual should incorporate basic hygiene (i.e. washing your face and brushing your teeth), organisation, and preparing your room for a good night’s rest by making sure the light and sound stay out! You can also try colouring, meditation, or journaling. Read more about our favourite bedtime rituals later on.

www.happybodyformula.com 8

3. AVOID NAPPINGSometimes, it’s all too tempting. Perhaps, you doze off without even meaning to. Even worse? Maybe you’re one of those people whose innocent, 15-minute catnap turns into a 3-hour afternoon snooze sesh. Speaking of timing, you should avoid napping in the afternoon in particular.

Naturally, this interrupts our circadian rhythm and gives us a bit too much energy to get to bed at our scheduled time later. If you’re going to nap, set some strict limits – sometimes, ten or fifteen minutes is enough to keep you “fueled.” The earlier you nap, the better.

4. EXERCISE DAILYHere’s a theory: if you’ve done nothing but stay at rest all day, your body isn’t going to want to rest when it’s finally time for bed. It’s going to feel cooped up! Our bodies need movement, and our sleep is indicative of this. First, exercise can help solidify your circadian rhythm; doubling up on exercise and sunshine is even better if you opt to get moving outside.

Exercise early in the morning or afternoon reinforces the sleep/wake cycle which has a lot to do with body temperature – you want it to rise as you wake and fall as you get ready for bed. Contrary to popular belief, nighttime exercise isn’t always detrimen-tal to sleep. Still, it pays to be mindful in case working out at night energises you too much to fall asleep easily.

5. GET 20 MINUTES OF SUNSHINELike exercise, sunshine and the subsequent absorption of vitamin D both help nor-malise the circadian rhythm. This is especially important if, for example, you work in an environment without windows and spend most of the day entirely shut out from natural light. People who get natural sunlight each day don’t just sleep longer hours; they are also happier and more physically active which can increase sleep quality fur-ther.

To optimise the sleep benefits of sunshine, try to get your dose in the early morning. An alternative to those with few options to get natural light during the day is a good light box which can mimic the impact of UV rays.

www.happybodyformula.com 9

6. AVOID BRIGHT SCREENS 1-2 HOURS BEFORE BEDBright screens are sending signals to the brain to stay awake. Accompany that with notification noises, vibrations and a steady stream of everything from baby photos to politics, you’ve got no time to really wind down.

If this is a part of your bedtime ritual, it’s time to make some changes. Not only does it keep us tapped in; bright screens actually prevent production of melatonin!

Melatonin is what signals to your body that it’s tired, so if we don’t get it, we become restless. Production of melatonin is influenced by duration of exposure and brightness of light. Try to cut out all bright screens 1-2 hours before bed. Otherwise, dim down the brightness of the screen, or switch over to night browser (black screen with white text). Check out our tips on going tech-light which can help more than sleep.

7. WRITE IT OUT!It seems as though right before we’re ready to doze off, our brains are saying, “NOPE!” Okay, brain! All of a sudden, everything you forgot to do today and everything you have to do tomorrow needs to be done right now. It’s very common to become over-whelmed with worries and anxiety before bed as we try to collect our thoughts and get organised for the day ahead.

Instead of letting it get the best of you, journal it out! Write down what you’re worried about, your to-do list for the next day or whatever else is on your mind. Visualise what you need to do. Focus on the positive aspects of the day, and take a moment to jot down a few things you’re feeling extra thankful for to put your mind at ease – where it should be before your nightly slumber.

During our Happy Body Formula program, writing stray thoughts on paper before bed is one of the daily tasks during our Sleep Focus weeks. It works!

www.happybodyformula.com 10

CREATE A BEDTIME ROUTINE FOR BETTER SLEEPCleaning up your pre-snooze routine can make all the difference, and adding in good habits is just as important as eliminating those sneaky habits that are derailing your good intentions – and draining your morning energy – entirely!

You see, creating a routine helps your body get in tune with natural sleep cues, oth-erwise known as the circadian rhythm.

1. COLOURINGThis childhood activity is gaining traction with adults these days, and for good reason. This craze is actually something to go crazy about, and not only because it will help you sleep at night. In fact, we encourage colouring in the morning and afternoon too, if you have the time to squeeze it in.

You’ll find adult colouring books in shops all over the place, and you can get the jumbo pack of coloured pencils to afford you the maximum amount of creative freedom. A quick session before bed will reduce stress; colouring forces your brain into a natu-rally meditative state, and you’ll be more likely to get into the groove of the present moment rather than dwelling on what’s happened today or what lies ahead tomor-row – two factors that definitely keep us up at night! Stress and anxiety are two huge triggers in individuals who suffer from insomnia, and colouring can effectively address both.

The meditative state allows us to tap into some mindfulness. If you can recall colour-ing as a child, you likely remember how your focus shifts to staying in the lines, choos-ing colours, and overall being immersed in what’s directly in front of you rather than on those rapid-fire thoughts happening within. If meditation has evaded you for a long time, but you want to reap some of the benefits of doing it, colouring is a good choice to work the same parts of the brain with many of the same benefits.

Read more about sleep products the HBF team loves, including colouring books.

www.happybodyformula.com 11

2. BATH TIME BEFORE BEDA bath not only enforces true good hygiene, but it promotes good sleep hygiene too. The warm water relaxes the muscles and relieves the body of all the bound-up tension it’s been holding onto and collecting throughout the day. Adding Epsom salts can help soreness and give you a magnesium boost, which is a natural sleeping supplement. As a rule of thumb, it’s helpful to take a bath a couple of hours before you hit the sack, as body temperature wants to drop to promote good rest.

Now, you might be thinking, “How early should my bedtime routine begin?”. This is a highly individual choice when establishing this healthy habit. If a bath is a good way for you to wind down and get your brain into snooze-mode, then perhaps your routine can begin 2-3 hours before bed. This is the ideal time to turn down the bright lights and screens anyways.

3. MEDITATIONMeditation is a great way to make yourself pretty sleepy, especially if you’re prone to going to bed feeling restless. Of course, it’s a battle of quieting both the body and mind at the same time when it comes to priming yourself for rest; meditation hits both notes. In fact, many people fall asleep while meditating! This is something you want to avoid, so schedule in a little zen time before or after dinner.

If you’re just getting started with meditation, you should read more about how it changes the body and brain. It can literally change the way your brain chemistry works! If that’s not powerful, I don’t know what is. A fantastic beginner’s resource that we highly recommend is the app called Headspace; it takes you through daily, guided meditations, and it’s accessible to anyone – even if you feel like you don’t know what you’re doing! It just takes ten minutes per day, so time is not the issue here.

If you have the space in your home, perhaps a ‘meditation nook’ could be to your benefit. You don’t have to limit this room or designated corner to meditation either; in fact, much of your bedtime routine could happen right there.

www.happybodyformula.com 12

4. AROMATHERAPYMany herbs are shown to reduce stress and anxiety including lavender, lemon balm, chamomile, passionflower and more. You can wind down with naturally scented can-dles or incense burning, using essential oils or soothing body lotion on the skin, or just using a diffuser to get those good, relaxing vibes flowing through the room. While many herbs have proven relaxation benefits, the ritual alone can be incredibly calm-ing.

The idea is to create a safe haven that – once again – convinces your mind that it is time to go to sleep! Besides a good-smelling house, many herbs and essential oils have proven benefits for relaxation. You can read more about natural anxiety rem-edies where you’ll find that lavender and lemon balm in particular have amazing effects on stress and insomnia.

5. READINGNeed we say more? While you might be tempted to read a book on your phone, or have a bad habit of getting stuck scrolling through social media, we’re here to say a small light to see and an ol’ paperback are your best bet for getting ready to sleep. It helps you to de-stress (choose light reading material), improves quality of sleep, and reading before bed can even increase concentration overall.

Reading has also been proven to reduce insomnia. Unlike staring at your phone screen, a book will de-stimulate your mind and allow you to naturally fall asleep while naturally avoiding screens.

Try to choose something that you can get a little sucked into that isn’t too dramatic, exciting or emotion-evoking. Inspirational reads are great to shift you into a positive mindset before you enter dreamland, and some good fiction is a nice way to forget about the stressors of the day and enter someone else’s head for a little bit.

www.happybodyformula.com 13

6. JOURNALINGJournaling is a powerful tool. It essentially has the ability to take all those stray thoughts running around in your head and keeping you up past bedtime and put them somewhere else to rest for the night. You can read more about the benefits of journaling here. It can force you into the present moment where it’s easiest to find some peace and quiet, help you get organised for the next day, or simply help you to focus on what’s positive in your life!

Try gratitude journaling to begin with, just by writing down three things you are thank-ful for. It will take just a few minutes, but it has big benefits. Another form is called bul-let journaling, in which you avoid “big” prompts and long periods of writing in favour of list and bullet writing; you can check things off your to-do list, organise yourself for the day ahead, or simply write down some good memories you made that day. The bullet journal is a great way to tap into the present moment and focus on the posi-tive aspects of your life.

7. YOGA OR STRETCHINGLike meditation itself and colouring, yoga can put the brain into a meditative state, preparing it to shut down for the night. Opting for yoga versus movement that is more stimulating is a great way to squeeze in some exercise with sleep benefits. Even just stretching or foam rolling (read about how to get started) can be a great way to wind down, as it addresses both physical and mental factors. Set up a relaxing space – pref-erably outside of the bedroom – where you can set up a yoga mat and get grounded before sweet dreaming.

www.happybodyformula.com 14

PREPARE YOUR ROOM FOR AMAZING SLEEPHow your bedroom is arranged plays a key part in quality of sleep, duration of rest, and ease of falling asleep. Today, we’re analysing the key components of a relaxing en-vironment including the best tem-perature, blackout curtains and the best essential oils.

LET THE BEDROOM SERVE ITS PURPOSE

The bedroom should ideally be reserved for sleep and sex, and nothing else. During the day, it can be used for dressing and naps, but in general, the fewer associations we have with our bedrooms, the better. If you’re accustomed to reading or writing in the bedroom, working or studying in the bedroom, or eating and watching television in the bedroom, start dismantling these habits ASAP!

If you work from home and you find yourself working from bed, do yourself a favour and get a desk. If you have a television in the room, relocate it. These pesky habits are comforting and easy to get into, but they impact sleep negatively, especially if you’re partaking right before bed. It’s easy to lose track of time when we’re “winding down” before bed, or “just finishing up a few emails.” When you hit the sack, you should be ready to enter dream mode for the night.

Your brain should know when you walk through that door what’s going to happen – sleep! Otherwise, you’re instilling some natural tendency for the brain to become stimulated upon getting in bed.

THERE’S MAGIC IN THE MATTRESSIt probably goes without saying that the biggest thing to address – especially if your sleep is lacking – is the actual surface on which you sleep! A mattress can cost quite a bit of money, but it’s a solid investment. Think about your preferences, and choose wisely: Do you prefer a soft or firm mattress? Do you need a larger mattress? Is the splurge for memory foam worth it? If you can’t foot the bill for a brand new mattress, consider a mattress topper for your current digs.

While purchasing a new mattress, it might be helpful to choose a non-toxic mattress which can help you to avoid any surprise chemicals, thus avoiding negative reactions

www.happybodyformula.com 15

from skin sensitivities to toxins in the household. The skin is the body’s largest organ, so it takes in a lot of its surroundings. Organic material is also desirable when shop-ping for a mattress.

We recommend latex and organic cotton; these two are low-tox materials to seek out when you shop for a new, quality bed. My Green Mattress incorporates both, and this mattress comes in all sizes. Consider purchasing organic pillows filled with buckwheat or something besides synthetic material. Check out more of our product recommen-dations for getting a good night’s sleep.

CONTROLLING THE LIGHTA dark room is a room ready for sleep. Circadian rhythm has much to do with light, and while we highly recommend natural light throughout the day to promote restful sleep later, we recommend as complete darkness as possible at night. Here are a few ways to ensure that your room has proper lighting (or lack thereof ):

• Blackout curtains. When the curtains are closed, there should be no room for any light to peek through. Go for blackout curtains to keep any light – natural or artifi-cial – from bleeding into your space at night. They’re especially useful if you live on a brightly lit street, or if your windows face a road with a lot of traffic.

• Check for glowing objects. Alarm clocks, wall chargers, your phone, the television or the cable box, the wifi router, a smoke detector – those tiny lights make a big impact. Unplug or relocate your tech-y objects altogether. As for alarm clocks, kick it old school with a non-digital clock, box up your digital digs in a drawer where the light can’t escape, or purchase an alarm clock with a “smart light” like this model.

• Close the door. As with the windows, it’s good to eliminate the potential for any unwanted lights (and sounds!) to find their way into your sleep space. While you might leave the door open for a convenient reason, such as a pet, it’s good to get in the habit of closing it shut.

• Use an eye mask. If there are issues regarding lighting that are outside of your control, an eye mask is a simple fix and affordable solution. Even if you’re “blacked out” as far as the eye can see, an eye mask can still be useful.

www.happybodyformula.com 16

SLEEP IN A COOL ROOMTemperature control is another huge factor in a good night’s rest. The best tempera-ture for sleep is between 60°F (15°C) and 75°F (24°C). Temperature preference is highly individual, but you will sleep better at a cooler temperature. Circadian rhythm is reinforced by the rise and fall of body temperature, the latter of which should come at bedtime. In the morning, you’ll “wake up” as your body temperature rises.

Considering the body is going to naturally cool down a few hours prior to hitting the hay, and throughout the night, controlling the temperature beforehand can help you to fall asleep quicker and achieve deeper sleep. A lower body temperature is part of why you feel tired at night! Cooler sleeping can also increase the amount of calories you burn on a daily basis and increase brown fat in the body, which aids in weight loss.

SILENCE IS GOLDENIf you’re not ensuring a silent night, this could be why your sleep is suffering. Some people claim to fall asleep better with the television or music on in the background, but we’re willing to bet this is just a bad habit being justified. While it may feel com-fortable, it could be compromising sleep quality.

For the overall environment, the less technology in the bedroom, the better. If you have a television in the bedroom, it’s time to relocate. Turn the wifi off and airplane mode on when you’re getting ready for bed to cease all notifications and surprise dings or rings.

Another useful tool to keep bedside is a comfortable pair of ear plugs. This will dull any of those faint and distant noises, or drown out background noise if you live with roommates or a partner on a different sleeping schedule than you are.

SHARING TOO MUCH SPACE?We’re not suggesting that you kick your partner out of the room, although if your sleep patterns and quirks are too incompatible, it could be worth looking into oth-er solutions. Here are some basic tips for effectively sharing space for the long-term while improving everyone’s quality of sleep:

• Upgrade from a full-size mattress to a queen or king size mattress, if you’re shar-ing the bed.

• Invest in a memory foam mattress, so your partner’s movement disturbs your sleep less.

• Get a bigger blanket, or simply opt to sleep with separate blankets so nobody steals the covers in the night.

• Invest in moisture-wicking sheets to prevent body heat from creating too warm an environment.

www.happybodyformula.com 17

DEALING WITH CAFFEINE WITHDRAWAL

While there are some health benefits to caffeine, there are many more convincing rea-sons not to drink it. Here are a few cons:

WHY CUT OUT THE CAFFEINE?

In the hustle and bustle of daily life, many people rely on caffeine to merely get through the day. When it comes down to it, caffeine is a drug, and it has the potential to be abused. In an effort to attain and maintain optimal health, cutting out caffeine can be highly beneficial. While there are some benefits, there are many more down-sides to excess caffeine consumption. Then, of course, there is the caffeine detox. We’ll talk about the caffeine withdrawal timeline so you know what you’re getting yourself into.

• Blood pressure spikes. If you’re watching your blood pressure, you should consider cutting back on caffeine. While a cup or two is probably not causing any trouble – even short-term spikes – more than 500 milligrams puts you at risk (which is roughly four cups of coffee).

• Increases anxiety. If you already suffer from mild anxiety symptoms, caffeine may be worsening them by causing that “fight or flight” reaction. If you don’t experience anxiety at all, coffee can bring on symptoms such as increased heart rate and, in the worst cases, panic or anxiety attacks.

• Heartburn and acid reflux. Coffee in particular has high acidity, so it can irritate symptoms of heartburn and acid reflux since it relaxes the lower oesophageal sphincter.

• Disrupts REM sleep. The negative effects of caffeine on sleep quality aren’t just limited to falling asleep; it generally decreases the amount of REM sleep you’ll get. This is that deep, restorative sleep you want to get. That’s going to drive the vicious caffeine cycle because you’ll naturally need it more the next day when you’re feeling lethargic.

www.happybodyformula.com 18

First, let’s discuss what you’re cutting out. Yes – even chocolate!

HERE’S THE VICIOUS CYCLE…Caffeine puts your emotions in overdrive. It’s like adrenaline, and to be in a state of constant adrenaline rush is pretty unpleasant. Unsurprisingly, it’s also awful for our sleeping patterns. You see, overconsumption of caffeine = poor sleep = the need to consume excessive amounts of caffeine the next day. Unless you break this cycle, it never ends.

• Coffee. This is the obvious one, and probably the one you’re using most often. An average cup of coffee (8 oz.) contains 95 mg. of caffeine.

• Tea. Most tea varieties don’t contain as much caffeine as coffee, but black tea packs a punch. Unless a tea is of the herbal variety, it contains some caffeine. Other cul-prits include green, white, and oolong tea. Green tea has anywhere from 24-45 mg. of caffeine per cup, while black tea has around 14-70 mg. per cup. As you can see, the caffeine content differs wildly, so you may be overdoing it without even knowing it!

• Decaf coffee. Even the decaf stuff contains trace amounts of caffeine; so, if you’re sensitive to it, a cup or two can still be impacting you. Some decaf cups contain up to 20mg of caffeine. It’s up to you if you want to include decaf in this 7-day protocol.

• Chocolate. Dark chocolate bars can contain the same amount of caffeine as a bottle of soda. While dark chocolate has other benefits, eating the whole bar might leave you feeling buzzed from both the caffeine and the sugar. One ounce of dark choco-late contains up to 12 mg. of caffeine, so if you’re having trouble sticking to the serv-ing size, you could be asking for a big buzz!

• Pain relievers. If you suffer from regular headaches or other aches and pains, you might reach for the Excedrin. While caffeine does often help to alleviate headaches, taking two or more pills can easily cap you off at as much caffeine as a cup of coffee. A dose of Excedrin contains a whopping 65 mg. of caffeine!

HOW LONG DOES CAFFEINE LAST?Coffee has a half-life of 6 hours, which means it takes a full twenty-four hours to work its way out of your system. This also means that if you have a cup of joe at eight a.m., then you’ll still have 25% of the caffeine in your body at eight p.m. Or anything you drink with caffeine in it after noon will still be at 50% strength at bedtime.

SOURCES OF CAFFEINE

www.happybodyformula.com 19

WHAT TO EXPECT DURING CAFFEINE WITHDRAWALWeaning off the stuff isn’t fun. Perhaps, you don’t even have the chance, and you’re going cold turkey. Personally, we recommend quitting in one fell swoop! It’s a bit like ripping off a Band-Aid. Everyone reacts to withdrawal differently, and the time in which you experience symptoms will vary widely. Here is what you might expect:

• Headache• Lethargy• The inability to focus• Sleepiness• Depressed mood• Constipation/digestive distress

• Flu-like symptoms• Dizziness• Insomnia• Irritability

CAFFEINE WITHDRAWAL REMEDIES

• Drink plenty of water. Two litres of water (or eight 8 oz. glasses) is enough to keep you well-hydrated, but this is the bare minimum. If you’re going through some serious caffeine with-drawal, we recommend adding another litre to the mix. There’s no need to be overzealous, but some extra hydration is better than having too little water during this time.

• Supplement with adaptogens like red ginseng. This supplement has an en-ergising impact, so you might feel that boost in your mood and focus without relying heavily on your daily latte. It also helps to support the adrenals which are often drained over time by heavy caf-feine intake. Follow directions for dos-age based on the tincture or capsules you get.

• Use magnesium oil. Magnesium is something many people are deficient in, but it has amazing benefits. It is most commonly associated with improving sleep, but it can also improve caffeine withdrawals. Magnesium oil, in par-

ticular, is much more easily absorbed by the body via the skin compared to taking it in pill form. Considering with-drawal symptoms can often bring on irritability, stress and restlessness, en-suring proper magnesium levels can reduce the severity or duration of them and help you get back into normalised sleeping patterns. It can also improve digestion which can suffer temporarily when cutting out coffee.

www.happybodyformula.com 20

• Supplement with vitamin C to sup-port the adrenals. The adrenals are vital in caffeine detox, as daily intake takes its toll on these glands and throws our hormones out of whack. 1,000 mg. of vitamin C per day is enough to get you on the fast track to healing. This vitamin is directly involved with cortisol produc-tion, and it has many other benefits in-cluding its immune-boosting properties.

• Use milk thistle to support the liver. Like any “drug” such as alcohol, caffeine can hit the liver hard! Milk thistle is a great supplement to restore your liver’s health and ensure good liver functions, of which there are around 300!

• Get some sleep! Take a nap if you need to. Give yourself permission. Go lightly. Cut back on the workload if you need to. Be easy on yourself, and make a few excuses if you need to. This too shall pass, and you don’t have to be 100% right now.

• Peppermint tea. This magical (and caffeine-free!) elixir can help remedy a headache. Peppermint tea is also rath-er tasty, and can help you replace the ritual of drinking coffee while soothing that pounding in your head from the lack thereof.

COFFEE ALTERNATIVESWhile caffeine may not seem to be an issue for you, it’s always worth eliminating it while trying to get your sleep on track. Besides, there are endless ways to replace caf-feine that can supply you with the same feeling of “ritual” and even offer a more natu-ral energy boost.

• Herbal tea. Often, the ritual of coffee is as important as the effects of caffeine itself. With herbal tea, you can indulge in a piping hot cup of comfort. The good part? There are so many different va-rieties from rooibos to fruit-flavoured teas to digestion-friendly ginger brews. Beyond taste, sipping on healthy herbs can have a myriad of positive side ef-fects.

• Dandelion. This “weed” has an impres-sive list of health benefits, and it can be dried and brewed into a tonic to replace coffee. Dandelion can help your body’s natural immune response and support liver health. It’s also a great source of antioxidants and can help to stimulate appetite and digestion, so it may be good for an upset stomach.

www.happybodyformula.com 21

• Bone broth. Rich in vitamins, minerals, collagen, and healthy fats and protein, bone broth is affordable and easy to make at home. You can use bone broth in soups, stews, and curries, or sip on a cup in place of your morning coffee. It’s beneficial for your bones, joints, skin, and hair while acting as a natural detoxifier. You can add spices like tur-meric and garlic to up its anti-inflamma-tory properties, or bulletproof it with a spoon of healthy fats from coconut oil.

• Chicory root. Chicory increases produc-tion of bile which helps digestion. The antioxidant compounds found in chico-ry can help to reduce redness, support the liver, and protect the body against harmful toxins and organisms. This earthy root can be brewed into a fantas-tic coffee substitute.

• La Croix or sparkling water. If you’re headed out to the bar, ask for sparkling water and give it a splash of citrus. This isn’t only a healthy coffee alternative, but it’s a good alternative to alcohol or soda while eating out. In the U.S., La Croix is sold in cans in many flavours with just two ingredients: bubbly water and natural flavours. If you’re trying to kick caffeine in the form of soda, this is your best bet.

• Kombucha. Kombucha might give you a natural boost with its healthy dose of good bacteria. Most kombucha is brewed with tea; the fermentation process mostly eliminates caffeine. Through that process, iron is released which can help give you sustained ener-gy. It also contains enzymes, B-vitamins, probiotics, and antioxidants. This tonic is powerful for optimal gut health.

• Teeccino. This is a brand of herbal coffee that comes in a huge variety of flavours, just like herbal tea. It has that earthy taste of a fine cup of coffee, so this might be the trick to getting off the stuff for good. It’s also incredibly good for you. Its low acidity offers a substitute that’s suitable for those with heartburn or acid reflux. It also contains inulin (a prebiotic needed to absorb probiotics), potassium, and soluble fibre.

• Infused water. Try leaving some ber-ries, citrus, and/or fresh herbs in your water bottle overnight for an infused treat. Not only will this help you feel en-ergized throughout the day, it will keep you hydrated.

• Coconut water. Coconut water can help you replenish electrolytes after a tough workout. Some people may reach for a caffeine boost, but coffee will only dehydrate you further. Coconur water comes from a whole foods source – the coconut – and it’s naturally high in B-vi-tamins and potassium which may offer you a little extra energy.

www.happybodyformula.com 22

NATURAL SUPPLEMENTS FOR BETTER SLEEP

This is a naturally occurring amino acid and chemical precursor to serotonin and melatonin. It’s a great option because it promotes relaxation and calm without feeling drowsy the next morn-ing. Furthermore, it helps to normalise circadi-an rhythm because serotonin will be produced during the day, and melatonin production will kick up at night.

5-HTP is also a mood enhancer which can be great for sleep if you suffer from low moods regularly. Many insomniacs report anxiety as a culprit in what keeps them awake at night, so addressing the root of your sleep issues can help you get some much-needed rest.

Follow dosage recommendations based on the product you get. Moreover, make sure you’re basing your dosage (and initial purchase) on how much actual 5-HTP is present in the supplement because many also include Griffonia simplicifolia. It’s helpful to use 5-HTP right before sleep if that’s the primary reason you’re supplementing with it.

5-HTP

If something has the potential to knock you out for a little while, it goes without saying that we should seek out natural ingredients with minimal side effects. You can begin with using our team’s recommended sleep products, but sometimes we need a little regulation within. Here’s what we know and what natural sleep aids we recommend using.

MAGNESIUMMagnesium deficiency is amongst the most common deficiencies, and this nutrient is especially vital for sleep. Magnesium is proven to decrease stress levels and help heal the adrenals which can suffer if you’re sleep-deprived or over-caffeinated. If you’re not getting enough, it could be making a negative impact.

Epsom salts baths can increase magnesium levels, and food sources include bananas, spinach, pepitas and goat milk products. You can use it orally, or you can increase its effectiveness by using it in conjunction with calcium. You can also use a magnesium spray, as your body takes it in rather well via the skin. Finally, magnesium citrate has the highest absorption rate.

www.happybodyformula.com 23

This is the chemical our brains produce to tell us that we’re sleepy and get us into sleep mode. Unfortunately, many fac-tors get in the way of our body’s melatonin production. Long withstanding sleep issues can often be remedied with a dose of melatonin each night; we recommend time release capsules. Food sources include cherries and bananas if you’re looking for a nighttime snack.

MELATONIN

This is the reason why Thanksgiving turkey gets its snoozy reputation. Besides the whole food coma that ensues after a holiday meal, there is some truth to it. Turkey contains L-tryptophan – an amino acid – that promotes relaxation because it’s actually the metabolic precursor to serotonin, which as you may know now, turns into mela-tonin.

The dosage recommendation is within 1,000-1,500 mg. You should take it at night before bed. Besides getting a better sleep at night – including more REM (deep) sleep – L-tryptophan is linked to better moods and better focus in the mornings. It’s also easy to get from foods throughout the day, including cheese, red meat, chicken, turkey, fish and eggs. Up your protein intake for a better sleep at night. This also might be a good reason to include protein in your bedtime snack if you choose to have one.

L-TRYPTOPHAN

TART CHERRY JUICETart cherries (read: not the sweet cherries!) are high in tryptophan which, as we mentioned, converts to mela-tonin. Both have sedative effects, and this is a natural way to include them into your bedtime routine. If a nighttime tonic is your ideal method of supplementation, this is it. A study done showed that supplementation with tart cherry juice tacked on almost 90 additional minutes of sleep per night in individuals who suffered from insomnia.

The red colour has a little something to do with this drink’s magic; the pigment a.k.a. the Proanthocyanidins decreases the breakdown of tryptophan in the body (and also reduces inflammation – bonus!), which means it lasts longer in the body like a time-release capsule would. Try these tart cherry sleep gummies from Wellness Mama if you want an easy way to take it before bed.

www.happybodyformula.com 24

This powder is fast-acting, and it contains a blend of natural sleep aids in one tidy package. It’s perfect for taking on the road with you when you travel. Dream Water is also avail-able in liquid form. Since it’s a sleeping elixir, it can help the snoozy nutrients be absorbed more quickly by the body for instantaneous relief. It’s essentially liquid melatonin, but it also includes 5-HTP and GABA.

Many people with insomnia suffer from GABA deficiency; in fact, the number seems to sit around 30%, so increasing intake can address the issue and potentially address sleep problems. GABA tends to decrease with age, too. It’s an effective natural sleep aid because it reduces the activity of over-excitable neurons in the brain. This process also includes a physical relaxation component in the muscles.

DREAM WATER

While L-Theanine is something commonly associated with green tea (and thought to keep you alert and awake alongside the tea’s caffeine content), it’s also good for relaxation and a calm mind without mak-ing you drowsy. It’s also worth noting that you won’t sleep longer, but you will sleep better which is good! It seems too good to be true, right? Unfortunately, green tea alone doesn’t contain enough to use as a sleep supplement, and besides, you want to avoid caffeine. Instead, take it in capsule form at around 200 mg. per day.

L-THEANINE

HERBAL SUPPLEMENTATION• Valerian root. This herb increases GABA

which has a sedative effect if we can produce enough, considering it calms down nerves in the brain. It also helps keep GABA levels intact so they don’t dip too low, which could be the culprit for poor sleep. Finally, valerian root calms anxiety and improves our ability to handle stress, which are both important to consider while managing sleep issues.

www.happybodyformula.com 25

While these sleep aids may be common, and they do work for some individuals, there is no denying that they can also present some serious (and undesirable) side effects. Use with caution or discuss usage with a doctor. Often, these are used as a tempo-rary fix, but can be habit-forming, thus becoming difficult to stop using while continu-ing to get quality rest. These are also more prone to leaving you feeling lethargic and foggy-headed the next day.

• NyQuil

• Antihistamines like Benadryl

• Ambien

• Tylenol PM or Advil PM

NOT-SO-NATURAL SLEEP AIDS

• Chamomile tea. Many teas provide relaxing effects. Chamomile is especially notorious for its sleepy time effects. Mix it with some laven-der tea for even better benefits.

• St. John’s Wort. While this herbal remedy is often used to treat depression, we have to remember that sleep issues are derived from many places. If you’re feeling low and depressed, your brain may not be producing adequate amounts of serotonin which can interrupt sleep as a whole and our sleeping patterns/circadian rhythm. St. John’s Wort can provide a natural mood boost over time, which can help you get good sleep at night. You can even sip it as a tea.

www.happybodyformula.com 26

SLEEP PRODUCTS WE LOVE – A CHECKLISTFrom both research and our team’s own personal bedtime favourites, we have com-piled a handy list of suggestions for you to get started cleaning up your snooze rou-tine, and sleeping like a baby. Read more about why the team loves these products on the website.

• Organic mattress

• Non-synthetic pillows

• Blackout curtains

• Moisture-wicking sheets

• Eye mask

• Smart clock

• Air purifier

• Himalayan salt lamp

• Epsom salts

• Colouring books

• Aromatherapy products

• Sleepy Time Tea

• White noise machine

• Ear plugs

• Sense sleep system

• FitBit for tracking sleep

• Bullet journaling

www.happybodyformula.com 27

SO, WHAT’S NEXT?

If you’re following this sleep protocol as part of our live challenge, we recommend getting everything you need ready for before it begins.

Of course, you can also do this sleep protocol on your own, starting whenever you like. Feel free to start on a different day than Monday.

We’ve tried to keep it simple and accessible, while providing you with knowledge and insights. If you have any questions or if we’ve made a mistake, please let us know on Facebook or via email.

If you’re adding any supplementation or herbal remedies, it’s always a good idea to check in with your local health professional, especially if you’re taking other medication.

SHARE IN FACEBOOK GROUPDon’t forget to share in your private Facebook group. Having the support of the group and our coach will give you the motivation and accountability to stick with the challenge. We love learn-ing about your experience and progress, so please share with us on Facebook or Instagram (use #happybodyformula or tag us @happy_body_formula).

www.happybodyformula.com 28

MEET THE HAPPY BODY FORMULA TEAM

Irena is a co-founder of the Happy Body Formula program, an acclaimed food blogger, and an internationally published cookbook author. She uses all-natural ingredients to produce delicious recipes that promote wellness and longevity. Irena designs the meal plans and recipes for our challenges and programs.

Seb is a co-founder of the Happy Body Formula and a chief marketing manager. He is passionate about quality sleep, nu-trition and how technology can help us become healthier and stronger.

Alex is the official coach of the Happy Body Formula program, the 7-Day Sleep Better Challenge, and our main content editor and com-munity manager. She has guided hundreds of people through real food and lifestyle challenges. Alex loves real food, thrift shopping, vinyl, kettlebells and dogs.

ARE YOU READY TO TAKE THE SLEEP CHALLENGE?