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31 days to better sleep



 
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IMREITE
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11/1/13 9:43 P

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Day 31 Talk to your doctor
Review medications and lifestyle choices that are causing you difficulty sleeping.



 current weight: 241.8 
 
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IMREITE
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11/1/13 9:41 P

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Day 30 Practice Yoga.
thinks like yoga and tai chi can relax the body and focus/calm the mind which helps sleep

i do not do this enough. i couldeasily add 5 minutes to teh start or end of another routine.



 current weight: 241.8 
 
241.8
223.85
205.9
187.95
170


IMREITE
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10/29/13 12:35 A

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Day 29 Soak up the sun
There are not sun this time of year. and it id chilly outside which makes me not want to be outside.



 current weight: 241.8 
 
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170


IMREITE
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10/29/13 12:31 A

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Day 28 Start a routine

i dont have the best routine, but i am getting better about it. i sometimes get energetic at night so i tend to get off my routine becaue i keep wanting to do stuff.



 current weight: 241.8 
 
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223.85
205.9
187.95
170


IMREITE
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10/27/13 1:59 A

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Day 27 Follow your nose. some smells can soothe and relax.



 current weight: 241.8 
 
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IMREITE
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10/26/13 2:08 A

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Day 26
Dont eat to late. it makes your body wake up to work on digesting, it give you energy so you amy want to wake up instead of sleep, it also means u brush my teeth. brushing my teeth at night is a bit of a sleep cue to my mind but if i brush later i tend to wake up.



 current weight: 241.8 
 
241.8
223.85
205.9
187.95
170


IMREITE
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10/26/13 2:04 A

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Day 25
check the thermostat. some temperatures make it harder to sleep.



 current weight: 241.8 
 
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223.85
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170


IMREITE
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10/24/13 12:58 A

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Day 24 Rule out medications. some cause insomnia.

when in doubt consult your doctor.



 current weight: 241.8 
 
241.8
223.85
205.9
187.95
170


IMREITE
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10/24/13 12:57 A

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Day 23
drink in moderations- alcohol is not helpful to good sleep. your body has to do more to process it and it can stop restgul sleep.

i rarely drink alcohol. it is empty calories and i generally overeat so i dont bother with it unless it is a special occasion.

Edited by: IMREITE at: 10/24/2013 (00:58)

 current weight: 241.8 
 
241.8
223.85
205.9
187.95
170


IMREITE
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10/22/13 12:21 A

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Day 22 Take a natural approach. Discuss herbal sleep aids your health care provider.

i dont plan on using this tip. the closest i get is decaf tea or 99% decaf free hot chocolate at night in the winter.



 current weight: 241.8 
 
241.8
223.85
205.9
187.95
170


IMREITE
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10/21/13 12:37 A

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Day 21 Try trytophan. dairt products contain this amino acid. a glass of warm or cold milk can be helpful.



 current weight: 241.8 
 
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223.85
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187.95
170


SUNSET09
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10/20/13 8:40 A

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IMREITE
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10/20/13 2:17 A

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Day 20 Nap wisely

Sometimes i overnap. i dont sleep as much at night so then i crash around 5pm. then i wake up and i am overtired. sometimes i wake up earlier and am ready to exercise but most of the time i am tired and it takes time to get myself going.



 current weight: 241.8 
 
241.8
223.85
205.9
187.95
170


IMREITE
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10/19/13 2:38 A

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Day 19 Be productive
If there is a though that is trapped in your head, act on it in a positive way. Make a list or a plan to take care of the task at a later time. Then you can go back to bed and be ready to rest.



 current weight: 241.8 
 
241.8
223.85
205.9
187.95
170


IMREITE
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10/18/13 1:16 A

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Day 18 Listen to lullibies

i use some classical songs to get myself calmed down before bed. i choose instarmental piano to calm my mind and relax.



 current weight: 241.8 
 
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223.85
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IMREITE
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10/17/13 12:35 A

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Day 17
Add white noise. i prefer silence. music generally gets my mind going. some light classical someimes helps but i generally want t oget moving when i hear music.



 current weight: 241.8 
 
241.8
223.85
205.9
187.95
170


IMREITE
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10/16/13 12:47 A

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Day 16 Relax a little.

If we are stressed it is harder to fall asleep. I shower before bed, i also exercise and sometimes journal before bed. it helps me unwind.

Edited by: IMREITE at: 10/16/2013 (00:48)

 current weight: 241.8 
 
241.8
223.85
205.9
187.95
170


IMREITE
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10/15/13 1:06 A

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Day 15 Limit caffeine, especially before bed.

i avoid it in the morning. if i have tea at night i always pick decaf.



 current weight: 241.8 
 
241.8
223.85
205.9
187.95
170


IMREITE
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10/14/13 12:30 A

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Day 14 get a checkup- have not done this in a while.
A doctor can check for medical condition or drug interactions that interupt sleep.



 current weight: 241.8 
 
241.8
223.85
205.9
187.95
170


IMREITE
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10/13/13 12:42 A

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Day 13 dont oversleep. hitting the snooze does not give you more sleep. it is more time whre you do not get to full relax do you get more stressed. also you can not "catch up" on sleep so sleeping in on the weekend can make you more tired. i tend to feel lethargic on the weekends because i dont get p when i am rested.



 current weight: 241.8 
 
241.8
223.85
205.9
187.95
170


IMREITE
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10/12/13 1:58 A

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Day 12
Eat at regular Intervals. this keeps blood sugars even so you are more alert during the day and then ready to sleep at night.

i am pretty good at this other then on weekends.



 current weight: 241.8 
 
241.8
223.85
205.9
187.95
170


IMREITE
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10/12/13 1:51 A

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Day 11 Avoid Tobacco
no problem dont smoke or use chew



 current weight: 241.8 
 
241.8
223.85
205.9
187.95
170


IMREITE
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10/11/13 10:55 P

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Day 10 Go to bed earlier
This is a simple one. I physcially can go do bed, but if i dont make sure i am mentally ready for bed, i toss and turn because i have other things i want to accomplish.



 current weight: 241.8 
 
241.8
223.85
205.9
187.95
170


IMREITE
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10/9/13 12:21 A

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Day 9 Exercise in the morning.

I am not a morning exerciser. i workout at home so I can shower when i am done then go to bed soon afterward- do not have to drive home or do other tasks. If i do an intense workout later at night i actually sleep pretty well.



 current weight: 241.8 
 
241.8
223.85
205.9
187.95
170


IMREITE
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10/8/13 1:07 A

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Day 8 Turn down the lights - Light can make our brain think we need to be active.

i keep my bedroom dark. i have 3 lights on my desk. i start to turn 1 off at a time to help make my mind realize it is time to sleep. it helps.




 current weight: 241.8 
 
241.8
223.85
205.9
187.95
170


SUNSET09
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10/7/13 2:12 A

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IMREITE
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10/7/13 1:38 A

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Day 7 - Let it out. Decrease your brain activity beofre bed, either do some light reading or write in a journal.



 current weight: 241.8 
 
241.8
223.85
205.9
187.95
170


IMREITE
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10/7/13 1:34 A

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Day 6 - turn your back on the clock. Don't stare at the clock. it will only make it harder to fall asleep.



 current weight: 241.8 
 
241.8
223.85
205.9
187.95
170


IMREITE
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10/6/13 2:27 A

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Day 5 Have a light snack.
I oversnack so i can work on this one. My problem is i eat when i am not hungry. i tend to want just 1 small sweet before bed which ends up as being way to much fat or calories before bed.
Although I have noticed if i eat a large meal too late or overeat sugary stuff i get energy and i then do not want to sleep.



 current weight: 241.8 
 
241.8
223.85
205.9
187.95
170


SUNSET09
SparkPoints: (187,786)
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10/4/13 5:51 A

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IMREITE
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10/4/13 12:42 A

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Day 4 Think positive
i have had some issues sleeping when negative thoughts would not leave my head. It messes with deams and interupts rem patterns. I try to think about what i have to be gratful for before going to bed. a simple prayer can do a lot to help calm my mind.



 current weight: 241.8 
 
241.8
223.85
205.9
187.95
170


IMREITE
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10/3/13 1:23 A

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Day 3 - Keep a sleep schedule.
I dont have the best sleep schedule but i am trying to get myself used to being more inflexable at night so i dont get distracted and wake myself up or have trouble sleeping



 current weight: 241.8 
 
241.8
223.85
205.9
187.95
170


IMREITE
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10/2/13 12:30 A

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Day 2 - Exercise regularily

it will help increase energy levels during the day so you are ready to sleep at night.



 current weight: 241.8 
 
241.8
223.85
205.9
187.95
170


IMREITE
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10/1/13 12:10 A

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Day 1 - Relieve stress. Stress can cause insomnia or interruptes sleep.

i like using exercise, journaling, reading a book or listening to some calming music before bed.



 current weight: 241.8 
 
241.8
223.85
205.9
187.95
170


IMREITE
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10/1/13 12:06 A

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this will be my October challenge. i am pulling it from an old sparkpeople calander. it can be found here
http://www.sparkpeople.com/resource/calendar_2007-08.pdf



 current weight: 241.8 
 
241.8
223.85
205.9
187.95
170


 
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