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A doctor-designed programme · 21 days

Rebuild your sleep.
One small step a day.

The Sleep Challenge takes the behaviour-change methods sleep doctors use in clinic and turns them into one simple card a day, personalised to your body clock, with a real clinical team watching your back.

Join the October Challenge Already enrolled? Sign in

No sleep trackers. No 5am bootcamp. About ten minutes a day.

Hi Thandi · Day 7 Day 7 Environment Your sleep environment TODAY'S CARD Log today's behaviours Thandi Ideal bedtime 22:30-23:45 Consistent wake-up Bright light first thing Caffeine cut-off 14:00 30-min wind-down
21 days, one card a day 3 masterclasses with a sleep doctor 4 clinical screening questionnaires 1 human clinical team behind it all
Why it works

Not sleep tips. Sleep medicine, made doable.

Most sleep advice fails because it's generic and it asks for everything at once. The Challenge is built the way doctors actually treat sleep: behaviour first, one change at a time, matched to your own rhythm.

Personalised to your body clock

A short onboarding questionnaire works out whether you're a lark or an owl and how much sleep your body actually needs. Your bedtime window, caffeine cut-off and exercise window are set for you, not for an average.

One card a day

Every morning there's a single card: a few minutes of reading and one behaviour to practise. The habits stack week by week onto your personal checklist. No overwhelm, no homework backlog.

A clinical team behind it

Designed from the treatment framework of the Sleep Health Centre. Your screening answers are reviewed by real doctors. If something looks like more than a habit problem, a human reaches out.

How it works

Three weeks, four phases, one arc.

Each day is one square. Masterclass days (▶) bring a pre-recorded session with a sleep doctor.

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Foundation Environment Active skills The close ▶ masterclass day
Days 1-6 · FoundationYour body clock, your sleep need, and the anchor habit everything hangs on.
Days 7-12 · EnvironmentLight, temperature, caffeine, screens and the bedroom itself, removing everything that works against you.
Days 13-18 · Active skillsThe clinical techniques.
Days 19-21 · The closeLocking in what worked, a before-and-after review, and an honest answer about whether you need more than habits.
What you get

Inside the programme

1

21 daily cards

Short, sharp and practical. Each one ends in something you can actually do that day.

2

Your personal sleep profile

Chronotype, sleep-need range, ideal bedtime window, caffeine cut-off and exercise window, computed from your onboarding answers.

3

A habit checklist that grows with you

Every behaviour you've unlocked sits beside your card, ticked off day by day.

4

3 sleep doctor masterclasses

Streamed inside the programme on days 1, 7 and 14. No searching, no YouTube rabbit holes.

5

The Sleep Check

Validated clinical questionnaires screening for sleeping disorders.

6

A human safety-net

Flagged answers are reviewed by the clinical team. If your sleep needs more than behaviour change, we tell you, and help you take the next step.

Join us

Join the October Challenge

The Challenge runs in small cohorts so the clinical team can actually pay attention. The next group starts on Monday 12 October.

October Challenge

Starts Monday 12 October · R500 · runs in a WhatsApp group.

Register with your name, email and WhatsApp number. Once your payment comes through we send you your personal link to join the group.

Register now

Momentum member? Use the link Momentum sent you. This is a wellbeing programme, not a medical diagnosis. Privacy & POPIA notice.