Fatigue Fighter Challenge

7 MIN READ

Welcome to the Fatigue Fighter Week Challenge! Get ready to learn all about levelling up your sleep. 

DAY ONE

Ted Talks, Podcasts and Experts

The chnnl team have compiled five interesting aspects of the science of sleep - you don't need to watch all five for the challenge! Choose one that peaks your interest and then journal your thoughts.

1 point

  • Watch one of the short videos or podcasts on the science of sleep. Journal what you learnt!

 

2 points

  • Journal your own sleep patterns you notice and any factors that might be affecting your sleep quality.

 

The live leaderboard will be updated DAILY, you can access it here: https://signup.chnnl.app/fatigue-fighter-challenge-leaderboard

Links (as per below pictures):

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2.  

https://zenith-feature-web-2415.staging.ted.com/talks/jeff_iliff_one_more_reason_to_get_a_good_night_s_sleep?muted=false&referrer=playlist-sleeping_with_science_season_2&subtitle=en&utm_campaign=Customer%20Engagement&utm_medium=email&_hsenc=p2ANqtz-_hzk6rFdMlVx7P_W2KZLdvPj1j56oL2xDSKi9QxOM3QA5FuHM065T_cSsUck6a9SO6SX9BA6mrtbPJNzZ84VIb51dnMw&_hsmi=2&utm_content=2&utm_source=hs_email

3.  


4.  


5.

https://www.hubermanlab.com/episode/master-your-sleep-and-be-more-alert-when-awake?utm_campaign=Customer%20Engagement&utm_medium=email&_hsenc=p2ANqtz--imocW1TCGh35WrAqiApF5U4ANkfmznXhiA-vBBM1GQFcfnXW_hkks-EDXw2VkN1qcHqVTPcacSUoiKq0G9R1B1y5RPg&_hsmi=2&utm_content=2&utm_source=hs_email

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Day Two: Energy Goals

Welcome to Day 2 of the Fatigue Fighter Team Challenge! Yesterday, we delved into the fascinating science of sleep, learning about its critical role in our lives. Today, we’re shifting our focus to something equally important: setting personalised energy goals to boost our productivity and prevent burnout.

 

Today's Activity: Set Your Energy Goals

Understanding your natural energy patterns is key to maximising your daily performance. Here’s how to get started:

  1. Identify Your Peaks and Troughs:

    • Track your energy levels throughout the day. Note when you feel most alert and when you experience dips in energy.
    • Track your sleep hours to see how many hours you are getting (sleep tracker PDF template below)
    • Use this information to plan your tasks around your natural energy highs and lows.

  2. Set Achievable Goals:

    • Based on your energy patterns, set specific goals for the day. Aim to tackle high-focus tasks during your energy peaks and schedule breaks during your low-energy periods.
    • See a template to set your goals - you can download and print this page or request an electronic copy by emailing hello@chnnl.app

  3. Share and Reflect:

      • Share your energy goals with your team and encourage them to do the same. Reflect on how aligning your tasks with your energy levels improves your productivity and wellbeing.


        1 Point: 

        Identify your energy peaks and troughs throughout the day. Journal how you could help this.

        2 Points: 

        Read the tips and set three energy goals in the journal. 

 

Minimal and Elegant Goals Action Plan Template

Sleep Tracker Template

Example goals: 

Goal 1: Consistent Sleep Schedule
- Goal: "I will go to bed by 10:30 PM and wake up at 6:30 AM every day."
- Why: Consistency in sleep patterns helps regulate the body's internal clock, leading to better sleep quality and more stable energy levels.
- Motivation: Improved focus, mood, and overall health.
- Start Date: [Insert Start Date] *note it takes minimum 3 weeks to build a habit. 
- Finish Date: [Insert Finish Date]
- Reward: A relaxing weekend activity (e.g., a spa day or a favourite meal).
- Obstacles to Overcome: Evening commitments, irregular routines.
- Resources: Sleep tracking apps (Apple Health as this built in), alarm clocks, reminders.
- Big Steps:
  - Set a fixed bedtime and wake-up time.
  - Adjust your evening activities to wind down earlier.
- Little Steps:
  - Set a bedtime alarm to start winding down.
  - Gradually shift your bedtime and wake-up time by 15 minutes until you reach the desired schedule.
- Notes: Be patient with yourself and make gradual adjustments to avoid disruption.

 

Goal 2: Create a Relaxing Bedtime Routine
- Goal: "I will establish a 30-minute bedtime routine to relax before sleep."
- Why: A calming routine signals to the body that it’s time to wind down, promoting better sleep quality.
- Motivation: Enhanced relaxation and a smoother transition to sleep.
- Start Date: [Insert Start Date]
- Finish Date: [Insert Finish Date]
- Reward: A new book or a favourite calming activity.
- Obstacles to Overcome: Time management, distractions, children
- Resources: Meditation apps, calming music playlists, relaxing activities.
- Big Steps:
  - Identify calming activities that help you relax.
  - Schedule time for these activities before bed.
- Little Steps:
  - Choose one relaxing activity (e.g., reading or meditation) to start with.
  - Gradually incorporate other activities into your routine.
- Notes: Experiment with different activities to find what works best for you.

 

Goal 3: Limit Exposure to Screens
- Goal: "I will avoid screens (phones, tablets, computers, TV) at least one hour before bedtime."
- Why: Reducing screen time helps minimise exposure to blue light, which can interfere with the production of melatonin, the sleep hormone.
- Motivation: Better sleep quality and reduced eye strain, tension headaches and muscle aches. 
- Start Date: [Insert Start Date]
- Finish Date: [Insert Finish Date]
- Reward: A screen-free relaxation tool (e.g., a puzzle or a new hobby kit).
- Obstacles to Overcome: Habitual screen use, evening work or entertainment.
- Resources: Blue light filters, physical books, alternative evening activities.
- Big Steps:
  - Establish a no-screen rule one hour before bed.
  - Find alternative activities to replace screen time.
- Little Steps:
  - Set a timer to remind yourself to turn off screens.
  - Replace one evening screen activity with a non-digital alternative.
- Notes: Inform family or housemates of your new rule to encourage support and participation.

 

Goal 4: Optimise Sleep Environment- Goal: "I will create a sleep-friendly environment that is dark, cool, and quiet."
- Why: A conducive sleep environment can significantly improve sleep quality.
- Motivation: More restful and uninterrupted sleep.
- Start Date: [Insert Start Date]
- Finish Date: [Insert Finish Date]
- Reward: New bedding or a comfortable pillow.
- Obstacles to Overcome: Light pollution, noise, room temperature control.
- Resources: Blackout curtains, earplugs, white noise machines, fans.
- Big Steps:
  - Make necessary adjustments to your bedroom environment.
  - Invest in sleep-promoting accessories.
- Little Steps:
  - Install blackout curtains or blinds.
  - Use earplugs or a white noise machine to block out noise.
- Notes: Regularly review and adjust your sleep environment to ensure it remains conducive to good sleep.

 

Goal 5: Limit Caffeine and Alcohol Intake
- Goal: "I will avoid caffeine and alcohol in the late afternoon and evening."
- Why: Caffeine and alcohol can interfere with sleep quality and disrupt sleep cycles.
- Motivation: Improved sleep quality and feeling more refreshed in the morning.
- Start Date: [Insert Start Date]
- Finish Date: [Insert Finish Date]
- Reward: A favourite caffeine-free beverage or a special non-alcoholic treat.
- Obstacles to Overcome: Habitual caffeine or alcohol consumption, social situations.
- Resources: Herbal teas, non-alcoholic drink recipes, support from friends or family.
- Big Steps:
  - Set a specific cut-off time for caffeine and alcohol consumption.
  - Find and enjoy caffeine-free and non-alcoholic alternatives.
- Little Steps:
  - Gradually reduce your intake of caffeine and alcohol.
  - Replace evening caffeine or alcohol with herbal teas or other non-alcoholic beverages.
- Notes: Keep track of your consumption patterns and make gradual changes to minimise withdrawal effects.

 Nutrition for Wellness (1)-1

Revitalise your work day: ED Doctor’s guide to fighting fatigue

 

 

 

 

Written by chnnl Team
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