Challenge · 2025
#25: Sleep 100 Hours Over 10 Nights
Sleep is the ultimate recovery tool. Commit to 100 hours of high-quality sleep over 10 nights and see your performance, mood, and recovery transform.
By Editorial Team · · Updated
Intro: Sleep is when your body repairs, your brain consolidates learning, and your hormonal system resets. Yet it’s often sacrificed for screen time, stress, or late-night snacks.
This RB100 Challenge is a simple but powerful one: Get 100 hours of sleep over the next 10 nights. That’s an average of 10 hours per night — or at least a renewed focus on rest.
Why Sleep Matters
- Increases recovery rate between workouts
- Optimises hormone function (GH, cortisol, testosterone)
- Boosts mood, memory, and emotional regulation
- Reduces injury risk and supports muscle retention
100 Hours? Isn’t That a Lot?
- 8 hours/night × 10 nights = 80 hours (baseline)
- 10 hours/night × 10 nights = 100 hours (goal)
- Include naps and early nights to help reach the target
How to Improve Sleep Quality
- Power down devices 60 minutes before bed
- Keep the bedroom cool, dark, and tech-free
- Establish a wind-down routine: stretch, journal, tea
- Track sleep with wearable tech or a notebook
Tips for Active Individuals
- Avoid late caffeine or alcohol intake
- Evening carbs can help promote sleep (serotonin release)
- Sleep = your most anabolic training phase
Bedside table with journal, herbal tea, and eye mask Fitness tracker or smartwatch displaying 8–10 hours of logged sleep
Pair it with:
External Resources:
recovery starts when the lights go out.
— RB100.Fitness
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