The Sleep-In Challenge

View a video message from Chinyere Eze about the Sleep-In Challenge

Rules of the Challenge

  1. Aim to sleep at least 7-8 hours every night.
    • Create a “sleep schedule” to program your body to go to sleep at a certain time
  2. Embrace healthy sleep habits.
    • Avoid watching TV, browsing on phones or tablets 30 minutes before bedtime
    • Avoid drinking excessive water or caffeinated beverages an hour before bed
  3. If having trouble getting to sleep or remaining asleep throughout the night, use some helpful tools.
    • Natural, non-medicated remedies like chamomile or melatonin supplements has been shown to help safely induce sleep
    • Listen to “Meditation music” or soft instrumental music to help relax before sleep
Be sure to track your progress and notes on how you feel after getting a good nights sleep. Technology tools like FitBit or Apple Watch can help monitor your sleep quality and patterns. Use them if you have it!
Other resources on SLEEP:
The Sleep Foundation
“Healthy Sleep Tips”


Chinyere N. Eze, MS, PA-C Chinyere Muforo-Eze is primary medical practitioner and owner of Eze Health Center. As a licensed practitioner in Maryland, Virginia, Washington D.C. and Florida, she has extensive experience in Internal Medicine, Pediatrics, Emergency Medicine/Urgent Care and Family Medicine.

You Might Also Enjoy...

The Waterfall Challenge

Instead of waiting until the New Year to make changes with your health and wellness, get a jumpstart on your goals before the year ends. Let's cancel the idea of the “New Year Resolution” and replace it with a “RIGHT NOW Resolution”.

2020 Transformation Series: Sugarless Challenge

We're challenging you to forget New Years resolutions and start your "Right Now" resolution toward beginning your health transformation journey. Join us this month by participating in the Sugarless Challenge!

2020 Transformation: The Healthy Habits Challenge

For the first month of the New Year, we are focusing on developing practical health goals by shifting your mindset to achieve them. Make your health resolutions with the idea of new healthy habits for long-term results.

The Right Diet: All About Keto

Lisa Hugh of Southern Maryland Dietician provided us a full presentation all about the keto diet. Find out if the diet is right for you and get a free copy of the presentation.

June is Men's Health Month

June is Men’s Health Month! This month we would like to highlight the preventive care and nutritional health care benefits available to men all month long!