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LOTUSBURGER's Photo LOTUSBURGER SparkPoints: (0)
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3/6/11 2:29 A

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Using yoga relaxation techniques has really helped me
fall asleep and I've been sleeping 7 hours straight!! yeah

MST


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MARPET44's Photo MARPET44 SparkPoints: (0)
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3/5/11 5:35 P

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Last night was one of the best nights sleep. Almost 9 hours. My DH had opened the window for me and that must have helped a lot.
I now make sure that I do not eat anything after 7pm. I usually go to bed at 10am but there are nights I am in bed at 9pm. I usually read for about 20 minutes, turn off the light and fall asleep right away.
In the am I am up and moving at 6 at which time I get dressed and take 5 dogs for their walks. I enjoy the time and listen for the birds as they start singing. Love seing the stars before the sky lightens up.

Once you replace negative thoughts with positive ones, you'll start having positive results.


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NEXTDITKA's Photo NEXTDITKA SparkPoints: (0)
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3/5/11 12:01 P

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Making progress...

I'm finding that I need at least 6-1/2 hours sleep to avoid being groggy in the morning. I am good up to about 8 hours. If I go past that, I must be coming down with something!

I got to bed on time every night this past week. I didn't always get to sleep in time for my goal of 7 hours... but by getting to bed on time, I have reduced snacking! THis week, when I got ready & got to bed right after getting home after evening events a few nights, I had some mixed success. A few times, I was still too "wound up" to get to sleep, so I needed to use more than one technique. Still, the fact that I was already in bed KEPT me from snacking while reading and listening to music. In the past, I might have tried to wind down by reading the paper at the kitchen table... and in the process, I'd likely as not grab something from the fridge. Hard to do that when you're already comfy-cozy in bed and warm under the covers... so I skipped the snack. In fact, I had to edit my nutrition record to remove some planned snacks, because I never got around to them. HOORAY!

So it's still tough to get enough sleep with a busy family with kids running everywhere and all the other activities... but I'm managing it better than I was before this challenge!

Keep looking forward. The BEST is yet to come!

www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=15753


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MARPET44's Photo MARPET44 SparkPoints: (0)
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3/4/11 9:49 A

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I did go to bed a little too early last evening. Not feeling well, probably coming down with a bug. Now I feel tired and wiped out.
Usually doing quite well with bedtime at 10PM and wake up at 5:30 or 6:00. Must remember not to eat after 6:30 since it keeps me awake and I do not get a very restful sleep..

Once you replace negative thoughts with positive ones, you'll start having positive results.


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RENIESSPARKIN's Photo RENIESSPARKIN Posts: 9,153
2/27/11 7:13 P

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I do notice a bit of difference when I use my sleep hygiene journal. I'm getting into a routine with other things too: Taking my meds at the same time each night. Getting my jammies on and turning down the bed. I brush my teeth so I won't want any off-limits snacks.

It isn't perfect, but it is getting better. The continual snow here is keeping me indoors more than I'd like. I need to make an appt with my surgeon to get my knee replaced. I had one set up, but I got sick that week. Try try try again.

Hope everyone has a great day, leading to a great and restfull night. emoticon

Renie

Irene
Leader~I_Need_Sleep
Leader~Living_with_Neuropathy
Leader~Living_with_Gastroparesis
was-Leader~RLS/Wilks_Ekbom_Disease but everyone got "Restless" and left! :D


Good food, good sleep, good friends create a Spark for Life!

I've lost 45 lbs since the pix below with daughter & g'sons was taken.

Let's all have fun and encourage others while getting healthy!!


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KARENJP20's Photo KARENJP20 Posts: 156
2/26/11 5:43 P

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I can't believe it, I am actually doing really well. I have been able to stick with a routine bed and waking time. I am able to get up as soon as the alarm goes off, I no longer hit the snooze button! Amazing in itself. If I am anxious at bedtime I do guided meditation which really helps me relax, and I generally fall asleep in the process. I am now sleeping through the night. I don't even wake up for my 4am bathroom run. I am exercising about 30 minutes a day which is incredible! I don't know who this new person is, but I am keeping her!

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PI4NOPL4Y3R's Photo PI4NOPL4Y3R SparkPoints: (0)
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2/25/11 10:12 P

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I didn't get to stick with my routine every night, but I made it most nights. I felt pretty good this week. I can't really tell if I had more energy because I had more to do. I made it through everything, so that is good. I will have more long, busy days until after next week :(

~*~Stephanie~*~ (or Steph)

"Nothing worth having is easy; if it was, everyone would have it." -my Pap RIP

"I'm starting with the [wo]man in the mirror... If you wanna make the world a better place, take a look at yourself and then make a change." -Michael Jackson RIP

Goal 1: 269 - no longer morbidly obese.
Goal 2: 236 - no longer severely obese.
Goal 3: 202 - no longer obese.
Goal 4: 199 - out of the 200s.
Goal 5: 168 - heal


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VYVIENN's Photo VYVIENN SparkPoints: (0)
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2/24/11 2:33 A

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I seem to be getting higher-quality sleep these days, which is great and helps a lot during those nights when I still wake up. The sleep routine is going well, and by the time I hit the sheets, I'm relaxed and ready for shuteye! Any nighttime disturbances that remain are things that are outside of my control, which -while not helpful- is at least good to know. Let's see if we can firmly establish all these new habits.

Go heavy or go home! ~ Chalene Johnson
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2/23/11 12:20 P

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I still have work to do to get my sleep habits where they need to be but I am getting better at it. I've noticed lately that I have been having very vivid dreams...I can't remember ever dreaming so well...something must be working!

ONEWAYSTREET Posts: 2,109
2/22/11 9:18 A

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Not going too well... late nights... others breaking my sleep... DH snoring & child’s nightmares... but the cuddle was good!

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VAMPIREQUEEN1's Photo VAMPIREQUEEN1 Posts: 577
2/21/11 11:59 P

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Well, week three was insane but I got to sleep every night and got a good five to seven hours per night(a new record-at least in the past year)! LOL! I have had a few nights with no sleep, but I go to bed early the next night to catch up a little! I am about to start week four tonight! Wish me luck!

Edited by: VAMPIREQUEEN1 at: 2/22/2011 (00:01)
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SARAFITNESS's Photo SARAFITNESS Posts: 222
2/20/11 9:00 P

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This week hasn't been going so well. My schedule is so random. I also didn't get tired last night until like 3am, which is bad. I find no use in trying to go to sleep when I'm not tired, so I just stayed up. I don't think I got tired because I drank some strong coffee at about 3pm and I didn't exercise (but I usually don't on Saturdays).

I'm about to start week 4, and my sleep is so off! I think I need to restart the program.

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HVIOLETTE's Photo HVIOLETTE SparkPoints: (0)
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2/19/11 11:09 A

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Wow! Three weeks in and my sleep has improved so much! I think it's the ROUTINE and sticking to a consistent sleep/wake schedule that's done it. I work full time and go to grad school at night, so there are some nights that I get home REALLY late. On these nights it used to take hours for me to "wind down" enough to get to sleep, and then I'd wake up cranky in the morning. But now, even the late nights don't seem to affect my ability to go to sleep on time. And when I can't get in those 8 hours - occasionally it does happen - my overall energy level has increased to where I can easily manage it! Yippee!

Hannah


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PRESHA811's Photo PRESHA811 SparkPoints: (0)
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2/18/11 9:05 A

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I have a daily routine now, which is greatly contributing to my improved sleep. When I deviate from the routine, my sleep suffers. I'm going to try going to bed and getting up at the same time everyday. I've found that my body is naturally doing that now, but I'm going to focus on it a bit more this week.

CD9020260 Posts: 2,173
2/17/11 4:41 P

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I'm meeting my bedtime goal. Since I've been able to increase my exercise the last few days I've slept better. If we are watching TV have found if the light by my chair is off a half hour before heading to bed I fall asleep much quicker,maybe when I turn it off in reality I'm telling my brain it's getting toward bedtime.


CONTESSA63 Posts: 344
2/16/11 5:24 A

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I amazed at how much better I am sleeping. I made it to bed at my goal time every day but Saturday last week and slept like a log! This Challenge has been fantastic.

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HENRYSC's Photo HENRYSC SparkPoints: (0)
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2/14/11 10:40 A

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Much more rested now then I was three weeks ago.

Still need to work on 8 hours of continuous sleep, 8 glass of water does not help emoticon

"I can feel the wind go by when I run. It feels good. It feels fast."


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CHRISTURTLE's Photo CHRISTURTLE SparkPoints: (0)
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2/13/11 5:03 P

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I am still amazed at how well I sleep - generally in one block, rather than broken sleep, and for the most part for at least 7 hours! Such simple changes, set routines, preparing for the following day, mentally reviewing the things that have caused me stress each evening then putting them behind me, chamomile tea at bedtime which is now mostly at a regular time, setting the alarm for the time I want to wake... incredible results from some of the most basic changed.
This Challenge has definitely made a huge positive difference to my life, everything from energy levels to the way I face problems. It has definitely exceeded even my wildest hopes, and I still have a week to go!

Chris - Stawell, Victoria, Australia.

Leader - Sparkling Knitters team.
Co-leader - Finding & Loving Your Inner Tigger team.

Only by giving up do we lose a battle.


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MGBLACK SparkPoints: (0)
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2/13/11 8:17 A

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Most of the time I can fall asleep with no problems. I need to stop watching TV. My mind thinks I have to watch TV before bed. I WILL stop that activity. emoticon

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RAEQUIZ's Photo RAEQUIZ Posts: 20
2/10/11 6:29 P

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I can fall asleep so fast now. It is amazing that I can write in my journal and just let everything go. Now I fall asleep with in minutes of my head hitting the pillow. I still have trouble getting out of bed but my naps went from 3 hours a day to 20 min. some days. I am so happy to be able to accomplish some of the goals I put my mind to. emoticon

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PLUSTODOWNSIZE's Photo PLUSTODOWNSIZE Posts: 445
2/10/11 9:45 A

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Thanks to my 3 1/2 year old daughter keeping up with getting up at the same time roughly each day happened! emoticon

"I am worth the success that I'll have not the defeat that I feel." ---Something I came up with one day to remind me that I have to focus on what I want.



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DI_NAMIC's Photo DI_NAMIC Posts: 4,571
2/9/11 3:39 P

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A huge improvement in amount of sleep and amount of unbroken sleep.
Lots of travelling from the weekend so I'll have to reset my sleep clock to a different time zone.
At least I will start refreshed!

Diana UK GMT (EST + 5hrs)

Delighted to be a 'Determined Daisy'.
'Defeat is a temporary condition. Giving up is what makes it permanent.'



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CD6704794 Posts: 33
2/9/11 1:09 P

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With the exception of last night, I am still sleeping much better. Last night I got to thinking when I woke up and it took me 1 1/2 hours to fall back to sleep. I have found that I do not absolutely have to get up during the night unless I focus on whether or not I need to use the bathroom, once I think about it I have to go!

MOMMYMACT's Photo MOMMYMACT Posts: 401
2/8/11 1:20 P

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My week 3 has actually been going good! Since my son was born I have had him on a bedtime routine, and got all his things need for the next day right before his bedtime. I have no clue why I never thought to do this for myself. It helps out tremendously!!! We even have a dry erase board to make a check list of what we need to get done in the morning so we can stay on task. It eases a lot of the night/morning confusion. I have gotten roughly about 8 hours of sleep each night this week. It helps that I can sleep in a little because I have everything set up the night before. I am so glad I did this challenge!!

Tamara :)




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RAEANNE84's Photo RAEANNE84 Posts: 236
2/7/11 10:55 P

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I wish that I could get 7-8 hours of sleep but there are times when I still struggle to get six hours in but I have been much more consistant with that. Getting more sleep has really helped me to start feeling better. Last night I had trouble sleeping due to a project that I was working on staying on my mind and I really felt it this morning. I almost started to forget what it felt like to feel that tired in the morning. I will definitely be going to bed much earlier today. Goodnight all. Things seem to be working.

Oh and I have not had to have the t.v. on at night for a while. I think that I will always need noise but I just put some music on and it seems to help along with the relaxation/meditation that I have been using.

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BYERSDK's Photo BYERSDK Posts: 452
2/7/11 6:50 P

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Staying pretty consistent--7-8 hours of sleep. I still wake up 2-3 times a night to reposition myself because of pain but am finding I can do it without opening my eyes & go back to sleep quickly. relaxation at bedtime seems to be the key for me--it helps me drift off to sleep quicker. cant seem to avoid the snooze--have to hit it just one time---i dont know why because i dont sleep any more--but it feels good just to take a few minutes to wake up...

Live every day to the fullest-- leave no room for regrets...

"Attitudes are contagious. Is yours worth catching?”


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OSTERA15's Photo OSTERA15 SparkPoints: (1,484)
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2/7/11 12:25 P

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Only had two nights of bad sleep this week. Well, I would love to get a good nights sleep every night, I'm happy with the improvement. Going to keep practicing my good sleep habits and soon sleep wont be an issue!

Amy ~ Currently in Alaska. 4 hours behind EST.

The difference between try and triumph is a little umph. ~ Marvin Phillips

There is an eagle in me that wants to soar, and there is a hippopotamus in me that wants to wallow in the mud. ~ Carl Sandburg


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DI_NAMIC's Photo DI_NAMIC Posts: 4,571
2/6/11 8:01 A

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I had to check out where you were, Duckie, when I read about the 'heatwave'. It's a damp old Feb day in the UK.

Sleeping much better this week. I intend to get all my lessons planned well ahead into the week and ensure my personal paperwork is up to date. That way I will hopefully miss the 3am 'Have I done...' worries.

Getting tp bed by my scheduled time too.

Diana UK GMT (EST + 5hrs)

Delighted to be a 'Determined Daisy'.
'Defeat is a temporary condition. Giving up is what makes it permanent.'



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DUCKIEWALTERS SparkPoints: (0)
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2/5/11 7:15 P

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This week has fallen apart for me. I can't control the weather or my environment. This heat wave is horrible and I have two fans on me all night and I don't use any blankets or sheets and I still can't sleep till about 3am when it finally drops below 30C. Then I'm awake by 6:30 as it is back above 40C again! I hope I can return to the pattern I was falling into in the first 2 weeks once this heat breaks.

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CD1173973 Posts: 36,519
2/4/11 3:35 P

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Each week this Sleep Challenge is helping me to fall a sleep easier and I'm sleeping much longer now and boy do I need that and I feel so much better each day that goes by. Also with keeping up with week 1 and 2 Challenge but I'm still working on week 2 cause I want to get it down good. I'm getting there!

DI_NAMIC's Photo DI_NAMIC Posts: 4,571
2/4/11 1:14 P

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Duration of sleep in the morning tends to depend on DH's work start time. We need to talk this through together. You would think after 30+ years, this might have happened - but I've tended to go along with anything from a 4am to 7am start. Hmm...

Diana UK GMT (EST + 5hrs)

Delighted to be a 'Determined Daisy'.
'Defeat is a temporary condition. Giving up is what makes it permanent.'



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KATHEYL1030's Photo KATHEYL1030 SparkPoints: (0)
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2/4/11 8:37 A

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i found out that if i sleep longer than 8 hours i feel more tired than if i sleep between 7 or 8 hours

start out weight :-
200.6 - 1/01/11
194.2 - 2/01/11
192.8 -2/05/11
180-
170-
160 -
150
Goal



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CD9172455 SparkPoints: (0)
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2/2/11 3:38 P

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I have found that when I get my "power nap" in during the day, I sleep better at night. That 25 minutes of shut-eye helps since I'm up so early every day. But I'm blessed that I can put that nap into my day... not everyone can.

RAEANNE84's Photo RAEANNE84 Posts: 236
2/2/11 1:05 P

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I have found that when I get 6-7 hours of sleep I feel more energized for the next day. I can't seem to sleep when the house is completely quiet so I found that music is helping with that. One thing that I noticed in my log is that I have more difficulty sleeping when I am worrying about my school work. If I complete a sufficient amount for the day then I fall asleep much easier. Now I just need to work a better exercise routine into the mix to use up some of the energy.

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CD4042155 SparkPoints: (0)
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2/2/11 12:14 P

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I have been keeping the log of sleep.
I can get by with 7 hours of sleep,
but I do best on about 9. No wonder
I had no energy when I was getting 5-6 hours.

I have found that what I need to do
is to turn the puter off at 11:00pm
and climb into my warm bed and
then read a little while. When I do
that , I sleep very well. When I get
involved on the puter, I can stay up all night.

Edited by: CD4042155 at: 2/2/2011 (12:16)
DEVILISHDEE4269 SparkPoints: (37)
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2/2/11 10:24 A

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Week 3 done and over. Did great all week long with the exception of last night. I've stuck to my bedtime routine and get up as soon as the alarm goes off. I don't even hit the snooze button anymore. But due to unforseen circumtances, yesterday turned out to be the day from hell. Between sick kids, the other half having medical issues and needing to be seen by a doctor, my schooling and regular duties as a wife, I fell behind. To understand what I am talking about read my Tuesday blog. So last night I ended up catching up on my school work and got so involved that I didn't realize the time until it was 12:30 am. oooooooops!!! But I still got up at the norm times with no problems. Hopefully I won't have anymore days like yesterday. This way I can keep on going like I have been. I feel great. My blood sugar has evened out and I've got a ton of energy!!

Wish me luck on week 4!!

Together we can do it!!

"We are what we repeatedly do. Excellence, therefore, is not an act but a habit." - Aristotle



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GMAGEE Posts: 76
2/2/11 9:45 A

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Week 3 done. I don't have much trouble sticking to my bedtime routine. I have had a bit more stress in my life due to being out of work. But, no matter what my external circumstances (exercise or not, eating or not), I seem to always have one night each week when my mind/body just refuses to shut off for the night and I hardly get any sleep at all. This has been happening for years. The only upside to that is that I know the next night I will sleep great - and ALL night! So, when I have those nights, I try not to panic; I read or put on an old movie until I am no longer awake.

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FRENCHIFAL's Photo FRENCHIFAL SparkPoints: (168,397)
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2/1/11 9:02 A

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For week 3 -- the bedtime routine I've developed is actually starting to feel...well, routine! I'm starting to do it without thinking about it or making a concerted effort, and even though I'm still waking up at night, I'm sleeping much better and for a lot longer!! emoticon

Falon
Madison, WI ~ Central

Man often becomes what he believes himself to be. If I keep on saying to myself that I cannot do a certain thing, it is possible that I may end by really becoming incapable of doing it. On the contrary, if I have the belief that I can do it, I shall surely acquire the capacity to do it even if I may not have it at the beginning.

~Mahatma Gandhi


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CD6210994 Posts: 2,441
1/31/11 12:19 P

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Week 3... I seem to be OK with 5-7 hours sleep per night, but with 7-8 hours I feel awesome. I haven't managed to get my evening routine completely settled. Life happens, I guess. Same with my sleep routine on weekends. I'm working on it.

CD7753265 SparkPoints: (0)
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1/24/11 3:22 P

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This challenge has really helped me stick to a schedule at night. I am in bed by 11:30 on most nights. I very rarely take naps anymore (I was taking 2-3 hours or longer naps). I've found that I have so much energy during the day. I even fell asleep on the couch watching tv before bedtime. I haven't done that in months.

RPOOHBEAR35's Photo RPOOHBEAR35 Posts: 1,720
1/24/11 12:31 P

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Im just starting week 3, and i find my sleeping has improved considerably. I have always been a night owl, so my bedtime is around 12. I have been going up around 11 and take a bath or read a book. This helps me relax and most nights I have fallen right to sleep and Im usually up by 8am and feel pretty rested except for the nights Im running to the bathroom..lol

~~Jen~~
"A journey of a thousand miles begins with a single step."
North Carolina
Eastern time zone
BL Black Panther's Winter challenge 2017
BL Black Panther's Fall Challenge 2018









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123SNOWBALL1's Photo 123SNOWBALL1 SparkPoints: (0)
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1/24/11 7:17 A

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I am really seeing a change in my sleeping pattern. I find the routine before bed and the daily exercise helps me fall asleep and stay asleep for 7-8 hours a night. emoticon emoticon

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FANGFACEKITTY's Photo FANGFACEKITTY SparkPoints: (92,751)
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1/24/11 6:33 A

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Just finished week 3 and it is getting better. I'm reasonably consistent with bed times & get out of bed times, I've done some re-arranging in my room to make it more relaxing, white noise, lavender scents, etc. I'm falling asleep easier but still wake up repeatedly throughout the night. But I'm happy just to be able to fall asleep!

Original SW on 1/1/11 - 204.4 lbs.
Original GW on 9/1/11 - 134.5 lbs
Original GOAL ACHIEVED! 70 lbs. banished!

Time zone: EST

New SW on 1/1/19 - 204, back to the very beginning
New GW by 12/31/20 - 135

Mind the Gap! between what we know we should do and what we actually choose to do.


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RMARIE87's Photo RMARIE87 Posts: 360
1/23/11 10:11 P

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Setting and sticking by a bedtime has been fairly easy, but I usually wake up before my alarm goes off. Our neighbors have one of those yappy, neurotic dogs that barks at everything, so it usually wakes me up. Sigh...

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LIVINGSIMPLY355's Photo LIVINGSIMPLY355 Posts: 2,010
1/21/11 1:44 P

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Here it is the end of the third week and things are going well! I am getting to bed at a decent time...for me between 11 and 11:30pm and getting up at about the same time each day. I managed to get 8 hours of sleep several nights this week.
I also have been able to get some exercise in each day.
Still working on cleaning up my bedroom, but that will come in time as it is a big job. I also need to work on getting to sleep quicker, but that will come with time I know. I am seeing improvements in that area as well.
Looking forward to seeing what week four has in store!

Sue emoticon emoticon

Edited by: LIVINGSIMPLY355 at: 1/21/2011 (13:46)
Sue
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PERFECTVELVET's Photo PERFECTVELVET SparkPoints: (0)
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1/19/11 10:25 A

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I think it will; it'll just take some time. Our bodies need to adjust to it all. Good luck!

"It does not matter how slowly you go as long as you do not stop." - Confucius


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LIVINGSIMPLY355's Photo LIVINGSIMPLY355 Posts: 2,010
1/18/11 5:40 P

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Hi Perfect Velvet,
I have looked at that list and others.
Still working on getting some of those ideas into my routine. Hoping that by sticking to the same bedtime and rising time will help as well.

Sue

Sue
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1/18/11 4:16 P

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Sue, there were some articles in the "complete week 2 checklist" that talked about insomnia. Here's a link to one:

www.sparkpeople.com/resource/wellnes
s_
articles.asp?id=420


The best thing for me is exercise. I have a hard time shutting my brain off, but if I get in my exercise, it really helps and I find myself more tired when I go to bed.

"It does not matter how slowly you go as long as you do not stop." - Confucius


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LIVINGSIMPLY355's Photo LIVINGSIMPLY355 Posts: 2,010
1/18/11 2:58 P

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I am finding going to bed at a set time hard to do.
I can get to bed ok, but falling asleep is a different matter. I am often still awake an hour after I have have gone to bed. I have been doing well getting up at the same time though, except this morning. I ended up oversleeping an hour. Should have gotten up when I woke up a bit earlier than normal.
But I am getting there. Just need to figure out how to get to sleep quicker. Any ideas?

Sue

Sue
Washington State USA
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 current weight: 194.4 
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1/18/11 10:23 A

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I've been doing a lot better falling asleep - now the problem is waking up! I can't figure out why I'm so tired in the morning. The article was helpful, I'm still going to have to work on this week!

"It does not matter how slowly you go as long as you do not stop." - Confucius


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