JAZZEJR   93,282
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To cure insomnia, go to bed later!

Wednesday, October 12, 2011

This week I joined the Better Sleep Challenge, and I'm logging my sleep/wake cycles. It's surprising that I function so well during the day. I'm not getting any great quality of sleep. So today I see this article, and it's worth a try (notice the average age of participants--I'd better get a handle on this now:

New study: Researchers gave 79 women with insomnia (average age 72) printed material on good sleep habits or four weeks of behavioral therapy that included in-person counseling. Result: Those who received therapy significantly improved sleep by going to bed later, waking up at the same time each morning and limiting time in bed. Theory: Turning in later increases one’s natural sleep drive. If you have insomnia: Go to bed later, when sleepy, and get up at your usual time each day. Your total time in bed should equal your average amount of actual sleep plus no more than 30 minutes.

Daniel Buysse, MD, professor of psychiatry, Sleep Medicine Institute, University of Pittsburgh School of Medicine.

Sounds easy enough, but I'll take any suggestions you have. Got any tricks for getting a good night's sleep?

  
  Member Comments About This Blog Post:

THISTIMEMYWAY 10/22/2011 6:59AM

    When I am 72, I will finally be able to sleep because my kids will finally have gotten out of my bed and out of my house!!! LMAO

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COLUMBINE2 10/18/2011 12:22PM

    I don't have this problem, but I recently read that using the computer before going to sleep does something to your brain that makes it hard to go to sleep. It also advised against having your cell phone on nearby (the constant light) and frequent interruptions...even if it's only an incoming text. I have friends (and also tons of twenty & thirty-somethings) who sleep with the bloody thing right at their fingertips & answer it even after they're asleep.

Put the computer to bed in a separate room an hour before your bedtime and put the cell phone in the bread drawer for the night! Good luck!

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BBONET 10/13/2011 1:57PM

    Jazz, i also belong to that team and I have no problem falling asleep, I just wake up every hour on the hour (due to the pain in my shoulder). I function well during the day, but i am exhausted at night and as soon as I sit down I am ready for sleep (which is usually late), but can't sleep all the way. Welcome to the team. emoticon

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BLUESKY104 10/12/2011 11:04PM

    Very interesting info there -- I have no problem staying up later-- it's the getting up at the same time every day that gets me -- I have no usual time to get up-- maybe that's my problem emoticon

Good luck with the Better Sleep Challenge

Cathy

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GOLFGMA 10/12/2011 5:14PM

    I am one who lives on 5, 6 or at the most 7 hours of sleep. I take melatonin (10mg) and that does it for me. I also read for a while after going to bed to get really sleepy. On the days I play golf I have no trouble. I'm tired enough to sleep then. LOL

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MAYTE1975 10/12/2011 5:13PM

    Very interesting. The problem is when you wake up a lot of times during the night and you have to be at work at 7:00. emoticon
Give it a try , maybe it helps.
Something that worked for me is to avoid any caffeinated drinks during the afternoon.


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CHELEMIA 10/12/2011 9:47AM

    I have had insomnia as well. meditation helps if you are strong willed. I drift so it doesn't work for me. Although I am not near the 72 age range LOL I find that going to bed tired is right. but I also find If I am reading a good book, blogging, playing computer, I will work past the tired zone and enter Zombie stage...then I am in trouble because Zombie stage affects memory and stress modes and I ly down and review oh..what I did today, what I will do tomorrow, why I did this, what bills did not get paid, what I should have done, what could be done, what.....
and so on.
So Tired zone is important to learn and recognize.
Then I have to use music; preferably with no words. I use cable music but timed radios, CD's, MP3s, and IPODs would work too.
No words help so I don't bebop instead of relaxing.
I use oldies and zen music but thats your choice.
then I either focus on the music or on a short story line....Not life!!!!
I am usually out by second verse or after a character intro.
It doesn't matter what you occupy your midn with as long as it is irrevelant to you.....
wait does that even make sense???
Also I find once a weekish, sleeping in or even a nap isn't a bad thing.

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MBW209 10/12/2011 7:59AM

  Interesting blog! I am trying to go to bed later and restrict any naps to keep my sleep at 7-9 hours per day. Staying up later is the big challenge - especially staying up later without eating! How are you doing with this?

Marcy

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Fall 5% Challenge--Week 2 completed

Saturday, October 08, 2011

Today is weigh-in day--I am so happy! I dropped 2 whole pounds! After being an avid daily weigher, I embraced the idea of weighing only weekly. I might have lost the first lb. the next day after the first weigh-in where I thought I had lost nothing--who knows. If you're going to lose it, it will be gone whether you're watching it fall or not.

I am so proud of the ATeam's effort with tracking our meals and exercising. I think we just about made the trip to the Galapagos Islands ROUNDTRIP. Go A-Team!


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  Member Comments About This Blog Post:

SM-ARTGIRL 10/11/2011 8:07AM

    emoticon
It is very encouraging to read of your 2 pound success!
Congratulations you are probably half way to your overall goal!!!!
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VETTRANGER 10/10/2011 10:21PM

    Way to go! Its great to see you get such a nice drop all at once, because I know you worry about the process from time to time. One thing I do is not worry about the bounce up and down, either. If I'm always in the right calorie range, I don't log an increase in weight, just new lows, because the increases aren't fat, its just food and liquids making their way in and out.

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BBONET 10/9/2011 4:03PM

    Way to Go!!! JAzz!! Congratulations on those 2 pounds, see how things do pay off after awhile.. I am really happy for you and keep up the pace!!! emoticon emoticon emoticon

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COLUMBINE2 10/8/2011 11:19PM

    2#!!!! Good for you! As close as you are to your goal...it's awesome. It's obvious you're working hard on your challenge and for you team!

Keep up the dedication and those cute white slacks will be baggy!

You can do it! emoticon

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CHELEMIA 10/8/2011 5:31PM

    YEAH!!!

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MAYTE1975 10/8/2011 5:15PM

    Congrats Jazze , you are doing it great.
Not only losing 2 pounds but resisting the temptation of weighing daily. The best you can do is weigh in weekly , and even then they are only numbers. Taking your measures once a month is also a good idea.
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TEACHING1ST 10/8/2011 1:57PM

    Congrats on your 2 pound loss, Jonnie...way to go!

Mary

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Fall 5% Challenge--Week 1 completed

Saturday, October 01, 2011

I'm enjoying the comraderie of the A Team as we post our daily activities, emphasizing exercise minutes and drinking water. There's no pressure, except we do want to accomplish our goals.

I'm not impressed with my week 1 accomplishments. Oh I have great excuses for not sticking to my plan, but I'm just not going to whine and am jumping back into the game with both feet today.

Going out now to do my 3 miles. Oh, let me chug-a-lug a coupla cups of water first.

On to Marrakesh! (It's a friendly competition we have going.)

Oh, that's right. Now it's on to the Galapagos Islands!

  
  Member Comments About This Blog Post:

ANNIESADVENTURE 10/2/2011 8:32AM

    You go, girl! Even though I'm on a different team:) New week is here. We can do this.
Annie

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BLUESKY104 10/1/2011 9:41PM

    Good job -- Keep on chugging emoticon

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MAYTE1975 10/1/2011 5:23PM

    Congrats , each small step counts emoticon

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BBONET 10/1/2011 12:31PM

    Great job on completing week one!! emoticon Don't worry that you did not accomplish all you wanted but at least you are on the right track and have a goal!! Good luck in week 2!! emoticon

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MOSTMOM1 10/1/2011 8:31AM

    And now, off we go to the Galapagos Islands! WOOHOO!
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Day 1 of the Fall 5% Challenge

Saturday, September 24, 2011

emoticon I'm excited to get started. I've weighed in, measured and now it begins. I ran 2.5 miles and walked 1 mile in the rain this morning. I know what to do, but you never know if it will actually yield the desired results, so I'm a little scared too, I must admit.

Oh well, what's the worse that can happen if I exercise 60 minutes daily and track my meals closely to stay within my ranges and I don't lose a lb.--at least I'll be the healthiest at this weight that I've ever been, right?

But I'm not that pessimistic; I'm sure I'll lose some weight--it's just that the last 10 are the hardest, and that's my goal. OK, Buck up, Jonnie.

Henry Ford said: If you think you can do a thing or think you can't do a thing, you're right.

I think I can, I think I can...chug, chug....

  
  Member Comments About This Blog Post:

ANNIESADVENTURE 10/2/2011 8:30AM

    Great attitude. Persistence always wins. Sometimes our bodies take awhile to catch up, but if we keep doing the things we know we should be doing, the weight and inches cooperate.
Annie

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BRAVERUDE 9/27/2011 12:08AM

    60 minutes each day is also my plan (though sometimes I feel like I'm letting myself off too easy!!). If you start running from your house, and I start walking fast from mine we could meet somewhere in the middle and own this challenge!!

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BBONET 9/25/2011 4:50PM

    You are going to do great! I will cheer you on, since I was never able to sign up, and you will see how great you do!! Besides like you said "at least you will be healthy" I am cheering for you!!!! emoticon emoticon

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MOSTMOM1 9/25/2011 1:19PM

    You're gonna do great!! Go A Team!
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CHELEMIA 9/24/2011 2:53PM

    Fantastic!! You are so dedicated and motivated! YOu are an inspiration. Even if the number don't go down, the inches have to!!!!

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JOSIECL 9/24/2011 2:39PM

    emoticon emoticon We CAN do this!!!!

Great quote too!

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ELLENT124 9/24/2011 12:47PM

    Yep--great quote and so true! Best of luck!

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TATTED4X4 9/24/2011 10:57AM

    I feel positive myself. We can sooo do this. Here's to creating a habit emoticon

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NPA4LOSS 9/24/2011 10:48AM

    emoticon the A team is off the ground! You are going to be a emoticon for the team. Enjoy your emoticon today! emoticon

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Positive update

Friday, September 16, 2011

I'm happy to report faithfully following my challenges--I am participating in several that seem to support each other, more or less. The good thing is they keep me planning and tracking what is going into my mouth and how much I am moving my body.

Now that I've "graduated" from my walk/jog training and am running a slow 2 miles in 30 minutes (and walking 2 more miles afterward), the weight is slowly but definitely coming off along with the inches.

My weigh in today showed another pound + 2 more inches lost. And I'm not hungry and I feel great!

I'm ecstatic!
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  Member Comments About This Blog Post:

ANNIESADVENTURE 10/2/2011 8:27AM

    Way to go! That is awesome. Exercising makes such a big difference. I find I automatically make healthier eating choices when I am exercising regularly.
Annie

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BBONET 9/19/2011 7:45PM

    Way to go Jazz!! Iam so happy for you and your successess!! See little by little things do happen! Stay the course and great job on the walking! I have not been able to walk as much due to so much going on, however know that I am cheering you on! emoticon emoticon emoticon

Comment edited on: 9/19/2011 7:45:33 PM

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CHELEMIA 9/17/2011 2:18AM

    That is sooooo Awesome!!

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MARTHA503 9/16/2011 11:42PM

    emoticon emoticon emoticon

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COLUMBINE2 9/16/2011 8:52PM

    Hooooooooooray! That is wonderful successful and you deserve to feel proud & thinner!

Plus you're a Runner! (proper noun, don't ya know!!!!!)

Congrats & keep up the good work! At this rate those "hot" white slacks may get to be too baggy on you! Won't that be a bittersweet day!

Keep up the great work w/ your challenges!

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MARZIPAN22 9/16/2011 8:19PM

    What could be better? Yay for you ! emoticon

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KKINDE 9/16/2011 6:41PM

    Awesome! emoticon

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