The City of Lamar Wellness Committee would like to invite you to participate in our 2025 Spring Sleep Challenge. The challenge will begin on Sunday, April 13th and end on Saturday, May 10th. 

Please check your City email for the email titled, "2025 Spring Sleep Challenge" sent on April 8, 2025 for more details and for your printable copy of the Spring Sleep Challenge Log. If you do not have a City email, please check with your supervisor. 

Sleep plays a vital role in mental and emotional health, which makes it one of the most important wellness activities. For this challenge, we will slowly add weekly steps and/or techniques that will help facilitate a better sleeping experience.

• Week 1: Establish a consistent sleep schedule. Go to bed and wake up around the same time every day, even on weekends, to regulate your body's natural sleep-wake cycle (circadian rhythm).
• Week 2: Maintain the established sleep schedule from week 1 while adding a Relaxing Bedtime Routine. Wind down before bed: Engage in calming activities like reading, taking a warm bath, or listening to soothing music. Avoid screen time (phones, tablets, computers) at least 30-60 minutes before bed, as the blue light emitted from screens can interfere with sleep.
• Week 3: Maintain the established sleep schedule from week 1 and Relaxing Bedtime Routine from week 2. This week we add a simple form of exercise or regular physical activity, but avoid intense workouts close to bedtime.  Morning or early afternoon workouts are generally best. Adding at least 30 minutes of casually walking is sufficient.
• Week 4: Maintain the established sleep schedule from week 1, Relaxing Bedtime Routine from week 2 and Exercise Regimen from week 3. This week add a dietary action. Avoid caffeine and alcohol, especially in the evening, as they can disrupt sleep. NO CAFFEINE AFTER 3:00 PM.

Supervisors:  Please print the attached document to distribute to any of your employees, who do not have access to City email. Thank you.

Lastly, please submit your sleep log to HR Director, Margaret Saldaña on or before Friday, May 16th to be entered for your change to win some AWESOME prizes. Start tracking your sleep habits on Sunday, April 13th.