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Bedtime Schedule is important for Adults too!

Friday, September 13, 2013

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:


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


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
3. Shower
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! emoticon


Member Comments About This Blog Post:
ELIZACG9 10/9/2013 5:43PM

    Interesting.....thanks!! emoticon

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SLIMMERJESSE 9/29/2013 10:17AM

    I don't usually have sleep troubles, but have gotten into a bad habit of listening to late-night radio. Now my psyche requires voices to sleep. Crazy, I know. Thank you for your sweet message and goodie. Very much appreciated.

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KITTYCAT64 9/26/2013 9:26AM

    Great job. Keep snoozing. I have insomnia too. emoticon emoticon emoticon

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KADULAC 9/18/2013 4:01PM

    I need to work on a before bed routine. A relaxing one that is.

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ENDUROVET 9/18/2013 12:35PM

    Looks like a great schedule! Last night I came close to losing my temper w/my son since he TOLD me he was going to bed @ 9 PM (we had to get up at 5 AM for 6:30 AM FB practice) - when I went up to check on him @ 9:15 (old habits die hard ;-), he was playing a computer game...

I'm proud of myself for NOT saying unkind things, but the burst of anger/frustration unsettled me so that I had a hard time getting to sleep...

emoticon emoticon

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HIKETOHEIGHTS 9/16/2013 6:45PM

    Thanks to the spark challenge teams, I have made most of these my habits & it does work.

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PATTYKLAVER 9/16/2013 8:21AM

    Thank you for posting this. My nighttime habits have been terrible lately and I know I need to improve. These are all great things to think about. I will have to check out the team

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1BEACHWALKER 9/16/2013 12:29AM

    Hope the challenge helps you out! I try to keep to the same schedule every day and night. Don't drink caffeine at all anymore, except the occasional unsweet tea at a restaurant. Since getting my fitbit flex, it monitors my sleep and it really is interesting to see the sleep patterns and how long it takes to fall asleep. I have an anxiety/panic disorder and have had it for 20 years or so. And I totally relate how long it takes to settle down for the evening. Good luck on the challenge and good sleeps!! emoticon emoticon

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KARENKANDO 9/15/2013 8:24PM

    Great plan! May you get lots and lots of quality sleep tonight and every night! emoticon

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TONYAB2000 9/15/2013 10:36AM

    Great job getting your plan in order. I need to do this, too. I have so much trouble going to sleep at night but then I struggle through the morning trying to stay awake. Good for you for coming up with a plan and sticking to it!

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MSLZZY 9/15/2013 7:54AM


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RICKENICKEY 9/15/2013 5:36AM

    Way to go on having a detailed plan! I know your cats' favorite part of the plan is #6. emoticon

Hugs and hopefully more restful nights ahead. emoticon

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JUST_BREATHE08 9/14/2013 11:56PM

    emoticon emoticon

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BARBIEE52 9/14/2013 1:12PM

    What a great list of things to go by. Thanks for sharing with us, because it applies to all of us. emoticon emoticon
Love ya lots!!
Barb emoticon emoticon

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SNOOPYMOMMA72 9/14/2013 12:13PM

    That's great the team is working for you and you are learning some new tricks for sleep!
I know I have to relax before I even go up to bed or sleep just isn't going to happen!
Good job and I hope it works!

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PIMPINELLAN50 9/14/2013 2:07AM

    Some really helpful tips here Chelsea! emoticon
I need to be more diciplined with my bedtime going to bed earlier.My problem is not so much falling asleep but staying asleep.
I hope this plan works well for you! emoticon

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MICKEYH 9/13/2013 11:13PM

    Thanks for sharing great tips! I shall follow your shadow as I need great sleep habit. emoticon emoticon emoticon emoticon

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MLDRLD 9/13/2013 10:03PM

    Wishing you all the best with your schedule, Chelsea! Please keep us posted as to how these changes impact your sleep; sure hope this helps.

Hugs, Mary Lynne

P.S. You may know this already but Profsesor Sinistra's Astronomy Class Option 2 is Sleep Optimization and has some ideas that you may find helpful. Just a thought if you are looking for Hogwart's classes.

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MOTLEM 9/13/2013 8:29PM

    That made for VERY interesting reading for me. I like those ideas and some great thoughts there. You have an ideal evening routine on the go.

Thank you for sharing. emoticon emoticon emoticon

Comment edited on: 9/13/2013 8:29:38 PM

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GAILANN48 9/13/2013 6:36PM

    Sounds as if you're learning a lot on this team, Chelsea. Great job!

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FELINEBETTER 9/13/2013 6:23PM

    Great info indeed! Very thoughtful of you to write on this topic! I hope you solve your problem soon. emoticon and sleep like a feline!!! emoticon

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IS1GAR 9/13/2013 6:03PM

    Since I have been exercising regularly my sleep improved I also started to go to bed not later than 10 PM. All these have improve my complete night of emoticon
Good luck! You have a good plan going.
Have a great weekend!
PS: I wish I can sleep like my cats do emoticon

Comment edited on: 9/13/2013 6:04:14 PM

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ROSAMARCELLE 9/13/2013 4:42PM

    Sounds like a good plan so I hope you sleep well tonight. emoticon emoticon

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1CRAZYDOG 9/13/2013 1:46PM

    Awesome tips . . . good luck! HUGS

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MOM2ACAT 9/13/2013 1:00PM

    I very rarely take naps, I can't sleep at night if I do.

My biggest problem isn't falling asleep, but staying asleep. I have hot flashes due to the side effects of the chemo I am on. My anxiety usually kicks in when I wake up after being asleep for a little while.

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LIVINGFREE19 9/13/2013 11:33AM

    That is so nice of you to offer the suggestions for insomnia for others who are suffering with it!


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SUNSHINE192DAY 9/13/2013 10:27AM

    I have insomnia too but I also have the kind where I'll wake back up. So I too have a bedtime routine after sparkpeople pointed this out to me as well. Before I go to bed I also do prayer, spiritual journaling, and reading! Great minds think alike huh?

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DEBTEVELDAHL 9/13/2013 10:20AM

    What a great reminder and you have a super plan. Starting to relax earlier is a terrific idea that I am going to have to steal. My insomnia is a bear. Thank you for all the good information. I wish you great success with your plans. Take care and God bless, Deb

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JLEMUS1 9/13/2013 9:55AM

    All awesome tips, thank you!!

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KATWELL88 9/13/2013 9:40AM

    Sorry that you have anxiety ... emoticon

Depending on the day I have example( bad day Rinning of the ears or just exhausted-- I might go upstairs at 7 pm - ma get shocked -- I'm not sick , just catch up on reading or writing) sometimes I do some writing if chacters get chatty ( I lkie to write) or mini organize or if my tinniusis loud play little music if it works briefly, if not iread a cozy book or Spriutal magazine before falling asleep. emoticon

Your night routinue sounds like a good idea-- emoticon
Keep us posted on your progress... emoticon

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ADVENTURE_4HIRE 9/13/2013 9:26AM

    WOW!! I did not know you had severe anxiety and it never occurred to me to start relaxing earlier!! I know someone (besides me) who could also use these words of wisdom. THANKS for sharing, Chelsea!! Have a beautiful weekend!!

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SANDRALEET 9/13/2013 9:00AM

    I am careful whot I watch on t.v. To much killing and arguing not restful sin and greed and things we think we need

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