I joined the 4-week Official Better Sleep Team two weeks ago. I have learned that having a nighttime schedule for bedtime is just as important for adults as it is for children. I answered the following questions for one week based on an SP article:
BEFORE YOU GO TO SLEEP:
1 Time you woke up today
2 Time you laid down to go to sleep
3 Bedtime routine done?
4 Last foods you consumed before sleeping
5 Exercise today?
6 Any Coke? (Since I don't drink coffee)
7 Take your meds? What and when?
8 Naps today?
9 Any big stressors?
10 How hungry today: 1 not hungry to 4 extreme hunger
11 How awake did you feel today? 1 exhausted to 4 wide awake
12 How irritable today? 1 calm to 4 highly irritable
WHEN YOU WAKE UP:
1 How long did it take you to fall asleep last night?
2 How many times did you wake up?
3 How many hours did you sleep?
I don't drink coffee but for the last week, no coke either. I seldom take naps since I just can't sleep during the day so that wasn't a problem. What I learned is that what I do before bedtime is just as important for me as an adult as it is for children and I put together a tentative schedule.
Mine starts between 4-5 pm because I have severe anxiety and it takes me longer to relax than just 2-3 hours before bed. I wrote out the schedule and will institute it this coming week. Here it is:
1. Go for a walk around 5 PM if short or 4 PM if long
2. Start dinner
4. Eat dinner and do dishes
5. Review day, plan tomorrow and get all needed things
6. Feed cats
7. Reading and/or music
8. Brush teeth
9. Computer and TV off at 9 pm; Kindle off at 10 pm.
10. Spiritual reading, journaling, and prayer
I just wanted to share because I know a lot of you also have severe insomnia. Good night!