SparkPeople Official Better Sleep Challenge Team Messageboard SparkPeople's Official Better Sleep Challenge will help you improve the quality of your shut-eye and feel more energized in just 4 weeks! By completing the program, you'll earn a special SparkTrophy . SparkPeople Official Better Sleep Challenge Team Messageboard Striving for better sleep I everyone. My goal is to develop better sleep habits. Right now, I have none. It's 12:09 am and I should be in the bed sleeping. Most nights I don't go to bed until about 1 or 2 in the morning and wake up feeling very tired. My TV normally stays on all night so I wake up very often, so another goal is to turn off the TV and get to bed no later than 10:30 or 11 pm. <BR> <BR> It going to be tough, but I'm going to work to change/improve my sleeping habits. Wish me luck! Tue, 3 Mar 2015 01:13:37 EST Week 2 I think I might have slept last night. I went through the extra steps of my nightly routine. Went to sleep, sort of woke up around 1:30 but I don't remember another thing until I looked at the clock sometime after 6:00 a.m. Woohoo! I wish there was a "sleep tracker" so I could keep track of how many full nights of sleep I get. Mon, 2 Mar 2015 08:05:57 EST Week 3 Reflection Shut off electronics by 9:30 - read for 1/2 -3/4 of an hour and lights out by 10:15! Did that consistently during the work week, but didn't always get a good night's sleep until the 4th or 5th night. Will continue this routine and see if it gets better! Sat, 28 Feb 2015 16:02:06 EST Hello My name is Jodi and I really hope this challenge will help me. I usually get up between 12 p.m. and 1 p.m. so I feel tired and unmotivated a lot. Would love any advice on what helps others. Thanks <em>41</em> Sat, 28 Feb 2015 12:49:00 EST Week 1 My goal for this week is to keep a sleep journal. Sat, 21 Feb 2015 09:33:56 EST Week 2 reflections Week two was from 2/9/15 thru 2/15/15. I can definitely tell the difference between when I follow my bedtime routine and when I don't. As long as I am following my routine I get to sleep at the time I set, sleep well and wake up rested. I'm going to continue to follow the route I set for week 3 and continue to watch for any weaknesses that need to be addressed. I did have a really bad toothache that interrupted my sleep starting on 2/14 and finally had to call the dentist at the beginning of ... Fri, 20 Feb 2015 21:12:20 EST week 1 - just my sleep journal Sorry - nobody else cares to read this, it's just the easiest place for me to keep my sleep journal: <BR> <BR> What time did you wake up today? <BR> don't recall, but it was late - the sky was light <BR> <BR> What time are you lying down to go to sleep? <BR> I'm double sleeping - fell asleep from 7 pm to about 11:30 and am about to go to sleep again at 2:00 am. I'm all outta whack! challenge is going to be finding a way to be my normal morning person self 95% of the time, and ... Mon, 9 Feb 2015 02:05:30 EST Sleep aid or no sleep aid One day I was having bad wife was taking sleep aid so I tried one...after the first day I was hooked..that was over two yrs. ago..and they say they are not I am getting good sleep even without them but some times I still feel that I might need one..does anyone else use sleep aid of any to hear from other ppl.. Fri, 6 Feb 2015 09:57:06 EST Hello spark world I started a few years ago, but didn't really pursue it to much. Now I'm going to try harder and get myself healthier. I can use some confidence boosters and motivational helpers along the way. Mon, 2 Feb 2015 08:35:07 EST sleep aid does anyone else use a over the counter sleep aid to get the # of hrs. of sleep they need?....I get the generic one from wallgreens..seems to do as good as the wife got me taking them then got off them herself...I'm stuck on them..on the wkends I try not to take them but sometimes without them my mind reals..and spins up ideas and just nonsence stuff over and over before you know it it's 2am...loss of half a nights sleep...I don't want this to happen so I cont. taking them....I even ... Thu, 29 Jan 2015 09:40:42 EST Hi! Sleepy here! Hi everyone <em>524</em> My name is Michelle and I have sleep apnea and depression. For years I have slept in my recliner. My depression didn't really start affecting me until my husband started going through treatments for rectal cancer in 2013. I have been on leave without pay from work for a year now and if I don't get back to work soon, I'll still have my job but I will be put on part-time with no health benefits. I realize I am very fortunate to have an employer that has supported m... Mon, 26 Jan 2015 17:46:17 EST Hello all ! It's no coincidence it is 2:52 and I am wide awake! Well I'm here to help myself somehow. Looking forward to the team :) <BR> Sat, 24 Jan 2015 02:53:40 EST Week 1 Kept my journal for week one and beyond, just a little late posting this. My goals for sleep are: (since I am not working) bed midnight, up at 8am; continue to keep sleep journal, follow my bedtime routine of-starting turning down the lights at 8pm, tv off and lights off at midnight, ok to listen to music, wear headphones, last snack at 10. Sun, 18 Jan 2015 16:29:32 EST Week 2 reflection Sleep was generally pretty good this week; the articles were helpful -- I could implement some right away, not others, as I am traveling and thus not in my own bed or entirely on my own schedule. Before sleep activities and bedtimes are constant, however, and I already knew about the foods. More exercise regularly rather than in spurts might help. One night with congestion and a bit of apnea, perhaps, but no insomnia or problems sleeping! Sun, 18 Jan 2015 09:40:56 EST Week three Sleep has become easier no ...all nights wide eye open...what really helped me the most were three caffeine after food after 6,7 and my controlled by me and me only...and of course..sleep music...thousands of varieties..some better than others...I prefer...anything without water of any kind in it..and just loud enough that my ears have to seek out the sounds not too loud not too light in my room.....this to me has been working the my r... Wed, 14 Jan 2015 10:08:39 EST Week 1 Off to a pretty good start -- going to bed on time and sleeping pretty well. One night of waking, tossing, and turning and one night of 15 minutes before falling asleep. Tue, 13 Jan 2015 10:00:10 EST starting week 1 I'm a chronic night owl and love to sleep in. Unfortunately, I have to be at work at 7:30. I have a very hard time dragging out of bed, hit snooze relentlessly, and am always late to work. This needs to change! I never get 8 during week - more like 5-6 - and attempt to catch up on weekend. <BR> <BR> Everything goes better for me when I'm rested, so I've decided to do this challenge. I really feel best with at least 8 or even 9 hours. <BR> <BR> Goals: <BR> -Sleep diary -- write in... Thu, 1 Jan 2015 17:43:37 EST Does Anyone Know About Hypothyroidism? Even with my focus on getting a good night's sleep, I always seem to be tired. I have cut my caffeine down to two cups of day in the early morning only and I now believe that I can no longer drink alcohol as even one glass seems to keep me up at night. This entire week I am off from work so I have been working on catching up on my sleep. I have been sleeping 9.5 hours each night and I am still tired. I just read an article on hypothyroidism and wonder if that could be affecting me? I just... Tue, 30 Dec 2014 08:55:03 EST My two wk reflection.... this has been the best week of sleep in some time..although I don't feel I need 8 is nice to know I can get it if I want to....rico Wed, 24 Dec 2014 12:27:10 EST Stopping My Coffee Habit I have been cutting back on my coffee/caffeine habit as I noticed that when I do not have caffeine after 11am, I sleep much better on those nights. I have gotten my coffee intake down to two 6 oz cups of coffee at 5am each morning. I will be off the next two weeks for the holidays so starting tomorrow - only decaf coffee for me (yes, yes....decaf has some caffeine, but I am not going to worry about that trace amount). I will let you know how it goes for me :) Mon, 22 Dec 2014 12:17:03 EST sleepless nights HELP i am not sleeping well at all! Like everyone else I need a good 7 to 8 hours, I'm lucky to get three. I'm very anxious about choir program. I can't get the songs out of my head! Mon, 15 Dec 2014 09:26:06 EST getting better habits..I can create... 1)..get ready for bed by 10:00--goto bed by 10:30-11 <BR> 2)..quit eating around 8pm or earlier <BR> 3)..quit drinking by 8pm <BR> 4) 9:30 <BR> 5) bedtime..relax music <BR> 6)..pray..before I sleep <em>102</em> <em>252</em> <em>102</em> <em>252</em> <em>102</em> <em>252</em> <em>102</em> <em>102</em> <em>102</em> <BR> 7)-get up at 6ish... Thu, 11 Dec 2014 12:29:16 EST Hello everyone. My name is Corliss, I am a Christian and child of the Most High God. I am a divorced mom of 11 children, all 11 are from my ex husband. Seven of them are grown and on their own. I am also a grand mother of 4 with a 5th on the way. I am engaged to a wonderful man who loves me and my children. We home school the four children that are still at home. I am from Killeen Texas but currently the six of us live in La Marque, Texas where my fiance' was born and grew up. I started with Spark Peopl... Mon, 24 Nov 2014 20:52:50 EST My Sleep Goals I am making it a goal to have the lights out/computer off by midnight. This may seem late, but it is a big improvement from 2am. Sat, 22 Nov 2014 13:18:06 EST My week 2 took months! I have been on week two for a few months. I got started and then didn't follow through with the weekly challenges, BUT I have been working on my sleep. For the past few weeks I have been getting 6.5-8.5 hours of sleep nightly. Usually I log in about 7 hours. This has been wonderful. The best changes I noticed were after I started exercising regularly. That seems to have helped a lot. <BR> Sun, 2 Nov 2014 08:32:44 EST Hello I try to sleep honestly I do. I am Forever having life like dreams that wake me 5-8 times a night. then it take 30-45 min to go back to sleep then the next time i wake i find i only slept for 30-45 min max. I am so tired!!!!! <BR> <BR> Wed, 29 Oct 2014 18:07:44 EST Sleep I have been known to sleep all day long. then stay up for two days straight. I want to go to bed every night by 10 pm and wake with my husband at 6am. that way i have a more balanced day. Tue, 28 Oct 2014 20:46:12 EST New member here :) Hi everyone, I'm new to this challenge and need all the help I can get to regulate my sleep hours. My first person challenge will be setting a regular bedtime, allowing for reading and then making sure I don't fall into the 'one more chapter' syndrome I seem to always do. I'm trying to gradually get to the point where I get enough sleep and can be up and reasonably human by 0600 (yes we're a military family). I'm hoping that by joining you all I will get the support and motivation I need t... Fri, 24 Oct 2014 19:48:11 EST Some good, some so,so.... Sleeping a little better, losing weight slow. Well at least I am losing. <em>102</em> <em>91</em> <em>9</em> Team have a nice week!!!!! <em>30</em> Mon, 20 Oct 2014 01:55:59 EST Hi how are you doing? My first week ,and relaxing every night with music and my regular pray, seems like I am doing a little better, sleeping almost every day 7 hours. I hope is getting better next week. <em>102</em> <em>521</em> Fri, 17 Oct 2014 22:12:40 EST sleep ? 11pm- 6.30 am Wed, 15 Oct 2014 02:11:51 EST Not alone Well , I am not alone in this situation, both of you make me feel better. And you are right . We have 3 big dogs and the problem is when one starts , the others follow him. I hope tonight is better for all of us. <em>102</em> Have a good dreams. Tue, 14 Oct 2014 01:14:25 EST No good. 11 pm up 6.30 am Tue, 14 Oct 2014 01:06:31 EST Goal ? I am going to try to go to the bed and up 6.30 or 7 am. I hope I can sleep all this time. <em>102</em> Mon, 13 Oct 2014 21:47:16 EST Crazy night Last night the dog was crazy, and both of us ( the dog and me) we can't sleep well. I wake up 4 or 5 times. Mon, 13 Oct 2014 01:51:26 EST Good Night Up 8.30 am Not bad he/ Sun, 12 Oct 2014 00:32:04 EST Thanks !! Thank you all for a nice welcome, I hope and wish all we can have a good night. <em>252</em> <em>390</em> <em>220</em> Thu, 9 Oct 2014 23:49:54 EST Hi. 11.30 up 7.30 am Thu, 9 Oct 2014 23:36:02 EST Start today. Hi, I just start today, I hope something is going to work for me, Thanks for any advice. Thu, 9 Oct 2014 00:51:58 EST Alcoholism. My alcoholism will be my downfall. For my truck driving career to go right I need to stop and be able to get good quality sleep. When I start working it will become rare to come across. Good sleep will be a treat. <BR> <BR> An even better treat than beer! I don't want to rely on booze to sleep! Fri, 3 Oct 2014 01:26:31 EST Main obstacle Now everything is great in my life. I need to learn to cope though. Sleep is my key to succeeding. Alcohol was my main coping mechanism. <BR> <BR> My overall goal is to learn how to sleep without substance. IDC how many hours I have to have of quiet time and prep. To move on this needs to happen. <BR> <BR> Keep the motivation coming! :) Fri, 3 Oct 2014 01:24:27 EST week 1 my problem is falling asleep so I started taking my kindle to bed and listening to a boring book on audio it has work wonders Mon, 29 Sep 2014 11:48:43 EST week 1 goal getting in bed by 2am and up by 10am i have worked 2nd for awhile now and when i get off at 10pm i need unwind time so it will be a challenge <em>102</em> Thu, 25 Sep 2014 20:39:10 EST new to sp/ new to challenge I joined this challenge because I need to change my sleeping patterns. I have sleep apnea and it seems like I sleep all day and up 4-6 hours at night. I need and want to change this pattern. I think it is more depression issue, but I want to establish a regular bedtime and Morning routine. And stay up more hours during the day. Fri, 19 Sep 2014 02:13:08 EST New here Joined this group to learn hope to sleep better. Having trouble sleeping most nights. Thu, 4 Sep 2014 01:47:55 EST Sleep Goals Go to bed at same time every night <BR> Wake up at same time every morning <BR> <em>102</em> Wed, 3 Sep 2014 08:12:33 EST Moved Comment to Forum Accidentally started a new topic. Putting my message in the Introduce Yourself to Team Forum. <em>24</em> Wed, 27 Aug 2014 10:41:44 EST Better Sleeping Habits I joined this challenge to assist with getting on a routine schedule. My biggest challenge is sticking with the routine on the weekends. Wish me luck!!!! Mon, 25 Aug 2014 09:16:49 EST Week 2 Week 2 started out food but then by mid-week work was crazy with a lot of extra hours and when it came time for sleep I had a lot of trouble turning my brain off... Hoping Week 3 is better. Mon, 18 Aug 2014 10:44:53 EST My Goals My goals; <BR> <BR> a) To try to relax before going to bed. <BR> b) To stick with this challenge. <BR> <BR> <em>249</em> Sat, 16 Aug 2014 13:02:42 EST Hi everyone! Hi, I am new here and hope to get some sleep! I have chronic pain which prevents me from getting enough sleep. I am hoping this team challenge will help. <BR> <BR> <em>102</em> Sat, 16 Aug 2014 12:42:22 EST Week One 1. Bed by 10:30 <BR> 2. Stop drinking by 9pm to cut down night-time bathroom trips <BR> 3. Awake by 6:30 Mon, 4 Aug 2014 09:44:09 EST Cant stay asleep HI, I dont really know how to help this, but I am a VERY light sleeper. My husband works mid shift at work and gets home around 11:30 pm and of course it wakes me up when he comes then my son gets off from his job at midnight and I wake up for that too. Any disturbance and I pop awake. I bet I wake up 20-30 times per night! I end up only getting maybe 4-5 hours if that of sleep. Just looking for some ideas. Thanks. Thu, 31 Jul 2014 16:21:31 EST waking up in the middle of the night I can get to sleep within a reasonable but, unless I take a sleeping tablet, I wake after 2-3 hours and can't get back to sleep for a long time. Wed, 30 Jul 2014 07:38:15 EST Week 1 goals 1. In bed by 10:30. <BR> 2. Asleep by 11:00. <BR> 3. Wake up at 7:00. Sun, 27 Jul 2014 15:40:35 EST relaxation My Goal is to find time to relax before bed so I can sleep Sun, 20 Jul 2014 10:02:32 EST Hi, Everyone This is my first challenge with sparkpeople. I'm looking forward to having a restful night's sleep. I joined the team yesterday. Tue, 15 Jul 2014 10:27:30 EST goal of the week, dealing with temporary change I recently had surgery and have to be off work for a bit. My sleep is messed up due to the surgery, napping, and not being in my regular routine. I hope to be back to work in about a week or so and then back on a better sleep schedule.... <BR> Tue, 15 Jul 2014 09:22:46 EST Goals Alarm rings at 4:45. My goal is to get to sleep by 9:30 so that I can comfortably get up at my alarm time. Problem is that I sometimes wake up at 3 or 4 and have to make myself fall back asleep. I've been getting to the gym at 6:00. But I need to add more cardio so getting there at 5:30 for 30 min of cardio would be ideal. Need to stay asleep and trust my alarm. 9:30 - 4:30 would be a good night sleep if I could sleep the entire time. Mon, 14 Jul 2014 08:36:20 EST Week One Goals 1. In bed by 10:00. <BR> 2. Asleep by 10:30. <BR> 3. Wake up at 6:00. Sun, 13 Jul 2014 23:17:05 EST How do I not wake up in the middle of the night After sleeping about 1 1/2 hours I wakes up. This happens every night. Does anyone know why? Sun, 13 Jul 2014 20:27:38 EST Week Four Discussion Well, I made it to week 4! Whoo-hoo!! I met <BR> my week 1 goal of not drinking after 8pm consistently. <BR> "Going to bed by 10:30pm" & "getting up by 6am"-at least 3 times a week. I found out I need more sleep (8.5-9 hours) rather than less. This was a great challenge! I'll keep up bedtime routines. <em>30</em> Sun, 13 Jul 2014 18:31:44 EST Week 2 sleep I have been doing better at getting to bed on time, but still having problems sleeping all night. Sat, 12 Jul 2014 20:26:24 EST Bentonite clay capsules Anyone ever try Bentonite capsules to detox toxins from the body? <BR> Hear it is really good for candida and IBS. <BR> Please let me know if you have any information. <BR> Thanks Fri, 11 Jul 2014 15:24:17 EST too late 1.00 am Tue, 8 Jul 2014 10:27:20 EST Great IPhone App - Sleep Cycle!! I found this IPhone app that "measures" your sleep cycles. It is called Sleep Cycle. You start app when you go to sleep - you keep the phone on the bed and it measures your movements in the bed - very similar to the Fitbit, but I feel it provides you more information. The app rates your quality of sleep based on how much sleep you get and how much deep sleep (no movement in bed) you get. I find that the app helps me get more sleep - I really try to get to bed earlier. I highly recommend ... Tue, 8 Jul 2014 05:41:43 EST Back to the beginning Suddenly I'm back to waking up 25 times every night and spending my days absolutely exhausted. Back to week 1 I go, see if I can get this sorted AGAIN. Mon, 30 Jun 2014 01:13:47 EST Week 3 discussion I wish I could say I was more on point this week, but I wasn't. I slept for eight hours, but I usually went to bed and got up later. *sigh* I really need to make it a point to go to bed on time. I know I would more rested (as I did the first two weeks). Sun, 29 Jun 2014 19:45:35 EST Hello everybody Hi everybody, <BR> <BR> I am new on this site, group and challenge. I have not been able to sleep very well for years. So i am very glad that we have a challenge and group. <BR> <BR> Have a nice sunday and bye for now. <BR> <BR> mamtah Sun, 29 Jun 2014 09:22:19 EST Hi everybody I am new here. I started this week using spark. I started reading different things on the internet and then I thought, my first priority is to read sparkle. And see what can I already fill in to monitor my challenges. <BR> Anyway I just also finished reading some articles on improving fitness goals. <BR> Have a succesfull weekend. <BR> <BR> Sat, 28 Jun 2014 05:44:17 EST My week 2 I took the "create a routine" & no eating 3 hours prior" to bedtime tips to heart. I also did my best to let go of worries. For the most part, I have been sleeping through the night, and, if I do wake up, it's only once. Sat, 21 Jun 2014 23:27:19 EST Introducing myself Hi everyone. <BR> <BR> My name is Les! <BR> I'd like to introduce myself to everyone. <BR> I have had sleep problems for a long time. I have been diagnosed with restless leg syndrome. This has been going on since returning from Vietnam. I'm not sure the two are related. <BR> All I know, is that it has been going on for a very long time. <BR> Recently, (the last 5 yrs or more) I cannot get myself back into proper bed rest. Or the proper sleep cycle. My days and nights are mixed u... Mon, 16 Jun 2014 06:38:16 EST Week 1 challenge goals 1. Go to bed by 10:30pm <BR> 2. No drinks after 8pm <BR> 3. Wake up same time everyday (preferably 6am) Sat, 14 Jun 2014 23:59:00 EST Sleepless in Calgary I can count on one hand the amount of uninterrupted sleeps I have had since I gave birth to my two children. They are now 11 and 9 years old. Why is it that mom is the one to deal with every night time issue that comes up at 2 AM? I have a wonderful husband and my children are just as wonderful, but the youngest still needs so much time to wined down each night that I don't have time for myself. And when you think you have everything covered and the house is settled by 10:30 PM, someone comes... Sun, 1 Jun 2014 23:18:13 EST Week 1 Goal My goal for the week is to be in bed at 11pm and awake at 8am. Sun, 25 May 2014 21:31:45 EST Found out why I had trouble sleeping So I have Depression. It had been un-diagnosed for quite some time. I found it almost impossible to go to bed earlier. It would work for maybe a night or two and then I would be back to staying up late and feeling tired in the morning. Since I started taking my anti-depressants I have been sleeping really well. I have never had an easier time going to sleep. I have also started meditating and doing yoga for the past week. I am glad for all the new changes I am making to better my life. :) Fri, 23 May 2014 21:57:07 EST My Better Sleep Challenge Goals I want to be in bed by 11pm Nightly and Up by 7am. regardless of what day it is this will give me time to prepare for work or my days off. <BR> <BR> I want to cut-off any caffeinated items/beverages after 2pm. <BR> <BR> I will not Eat/Drink anything including dessert/snack after 8pm (with the exception of water.) <BR> <BR> Television and Computer off at 10pm. Books only after 10. <BR> <BR> I would like to keep a sleep journal for the next 4 weeks to try to motivate myself with these goals... Thu, 15 May 2014 17:14:43 EST Sleep Goal To become aware of how lack of sleep affects my whole day and to understand patterns of behaviour that contribute to this. Sat, 10 May 2014 01:02:08 EST anyone waking up in the night? Most night I wake at around 0300 and sometimes I have a lot of trouble going back to sleep. Other time it is fall a sleep right a way. It doesn't seem to be a problem if I wake at other times. <BR> <BR> I seem odd that is in around the same time. If you are having this trouble how are you dealing with it? <BR> Fri, 9 May 2014 07:00:23 EST Depressed and Over 30 Hey guys, my name is Bianca. I am 34 years old and beginning to become depressed with my weight gain. I had a total hysterectomy two years ago. Since then, I have gained a total of 30 pounds and it is beginning to depress me. I have always been a size 8 and now I am weighing 12-14. I have never been this heavy. I have health screenings each year, in which everything checks out good, except the fact that I am overweight. I think that my biggest problem is balancing my hormones. Since I d... Tue, 6 May 2014 10:57:29 EST What did you learn? I learned that i do not need as much sleep as i thought. I also learned i was giving myself too many hours trying to sleep. I woke in the early morning because i was getting to bed too early. Now that i go to bed later, i can sleep until my desird wake up time and because my sleep cycles are not interrupted, i feel more alert. Wed, 30 Apr 2014 11:48:22 EST Sleep Cycles Here is something else I have "discovered" as I focus on my sleep and how I feel. Many mornings I will wake-up at 4am - perhaps to use the bathroom, not sure why. I am tired at 4am, but awake, so I can get up and head out to the gym with no problem (6 hours of sleep). This morning I "slept in" until 5:30am. I must have been in the middle of a deep sleep - my dog woke me and I was sooo tired - couldn't focus. There is something to what they say about understanding the best time for you to... Tue, 29 Apr 2014 06:31:52 EST Hi I'm new here Since menopause, it has been difficult to fall asleep at night. Last month my Naturopath put me on bio-identical hormones estrogen and progesterone and that has helped a lot, but I still have trouble falling asleep. I want to do everything I can to improve my sleep so I was glad to find your Team. I'll check in with my other Teams and come back in a while. Mon, 28 Apr 2014 09:52:29 EST My Body Now Wakes Up Early Everyday! It use to be that I wanted to get up earlier so that I could get to the gym to workout before going in to the office. Now, I wake up at 4:00am, 5:00am, 5:30am, and then 6:00am. I guess this is what I wanted, but now I have to make sure I get to bed early so that I can get at least 7 hours of sleep each night. Sat, 26 Apr 2014 07:20:23 EST ups and downs I did get more sleep in the last week, but I really think it was because I had a long stretch off of 8 days, sleep went south when I went back to work with a 4 night on and I only have two nights off, one is always consumed with some sleeping since staying up for 24 hours is not in the plan. I am back to being exhausted today. I have been trying some over the counter sleeping aids when I work to try to get to sleep in a quicker manner, sometimes it is a couple of hours before I doze off and... Tue, 22 Apr 2014 10:49:52 EST done a little better this week I stuck to a bedtime last week while I was off for 8 days, this may seem a little late to a lot of people but I do work nights and that has shifted my focus to later in the day so I did go to bed at 12:30 each night and got up about 8:30 - 9 in the morning. That gives me 8 hours in bed but my sleep was around 5-6 hours each day, which is much better then the 3-4 hours before. It all suffered a back-lapse when I worked 4 nights over the weekend, those days were 3-5 hours of sleep. Still nee... Tue, 22 Apr 2014 10:42:10 EST Week 2 Reflection I am finding that I can be my own worst enemy, but night shift is the main enemy, especially 12 hour shifts. I have put in for a shift change 5p to 5a instead of 7p to 7a. I plan to gradually keep changing until I am at least 9a to 9p. The plan to do this is 12 tp 18 months. I don't think I will ever be a true morning person, but I think my body is rebelling against night shift. I am finding that cutting off caffeine at least 5 hours before "bedtime" is helping and trying to relax before bed ... Sat, 19 Apr 2014 13:55:19 EST cold feet and leg cramps upon retiring Hi I'm new to spark people, I always seem to have cold feet in the evening and have to put on heavy socks and even sleep in them sometimes. I was told to draw the alphabet with my toes when this happens and it would improve circulation in my feet and legs. I does work but I have issues with one ankle and one knee that causes pain when I do this excercise. <BR> I also listen to what is called soaking music (Christian meditation music) and without it can't fall asleep but still wake up often... Wed, 16 Apr 2014 12:50:14 EST Rooster Crowing I do not use an alarm clock to wake up by unless I really have to. I work 2nd shift, so not so bad. A lot of times I will set my phone alarm to wake me up and then turn it off and go by to sleep. my ring tone is a rooster crowing. So when I am half asleep or full asleep, it gives me joy when I hear MY rooster. A Nice remembrance of times past:) Mon, 14 Apr 2014 23:01:44 EST Sleep goals week one Hope to learn to go to bed and go to sleep earlier that I usually do which is 2 to 3am. <BR> Mon, 14 Apr 2014 08:49:55 EST Chit chat My bad sleep comes in cycles and this week seems fairly good. It is Saturday and I do goto bed a bit late and woke a bit late nd for n extra hour of sleep today. I do not know whatcha twill mean on Monday. Sat, 12 Apr 2014 17:54:15 EST Solid Sleep Some solid sleep would really be nice..... Fri, 11 Apr 2014 04:39:21 EST Better Habits Doing much better with relaxing before sleep and am NOT hitting snooze! Feeling somewhat better. Continue with small steps until I reach goal which is good, sound, sleep most nights (or in my case days) Thu, 10 Apr 2014 03:45:59 EST How not to sleep There are a lot of things stacked up against me that only a new job would solve, but jobs are not hanging on trees anymore so.....week 2: I have learned some of my problems are an extreme lack of time while I am working which leads to eating too close to bedtime, lack of exercising other then all the walking I do during work and chores, and of course chores which is a lot of intense exercise right close to bedtime. I have no control over my scheduled days on and off work except a preference... Wed, 9 Apr 2014 20:16:46 EST music to help you sleep I just wanted to share with the group that a friend of mine, a music therapist, has just put out a CD called Sleep Soundly, Guitar Music For Insomnia. If you are the type that likes to listen to something as you fall asleep, I thought you might be interested! Sleep well, everyone. Wed, 9 Apr 2014 12:08:07 EST What to do when you wake up too early? My insomnia involves waking up around 3am. Many times I do not fall back to sleep until around 5. <BR> <BR> Today I tried meditation to keep from ruminating on those grievances that only happen at that hour. I did not sleep, but I feel much better than when I let my thoughts run around freely. <BR> <BR> What do you do when you do not sleep through the night and wake up too early? Wed, 9 Apr 2014 11:09:52 EST Night Shift I am a night shift worker and my sleep is fragmented and restless. My goals are to get in bed NO LATER THAN 10a, preferably before especially when I have to get up at 5p. Sometimes I work 7p to 7a and sometimes I work 5p to 5a, so hours will vary. I am going to try melatonin and relaxing before bed. <BR> <em>102</em> Wed, 9 Apr 2014 05:00:13 EST Does the sleep diary help you? How has the sleep diary been working for you? Tue, 8 Apr 2014 19:52:18 EST New to this group..... Looking forward to learning some great Technics. I am 52 year old. Married for almost 28 years and very happy, most of the time,,,, Tue, 8 Apr 2014 15:57:24 EST My Goal: 4 hours of sleep or zero days of NO sleep According to my fitbit sleep tracker, I average 2.3 hours of actual sleep a night--even when I take the required Lunesta. Working with my physical therapist, I have come up with a sleep schedule/routine in an effort to get completely ready for bed at least an hour before I want to actually crawl into my bed--the idea being the my night meds will kick in and I'll be so ready for bed I can't wait to get there and my only responsibility is in the getting there safely (which, with me, is easier s... Wed, 2 Apr 2014 23:52:09 EST Sleep challenge for night workers I would like to get more sleep, and stay asleep but am wondering if this challenge is worth it for me, most of the things can't be done if you work shift work and sleep during the day for 3 or 4 days then at night for the next few days. What do other night workers do, I can't spend my days off in bad so I go to bed at the correct time for my work nights. Mon, 31 Mar 2014 23:17:03 EST Sleeping when you work the wrong shift I have been getting less and less sleep over the last few years, I am sure it is mostly because of working the night shift. Sometimes I go for a week or more only getting 3-4 hours sleep and then I crash, but never get caught up. The problem is not only getting to sleep but staying there, mostly I sleep less then a hour before waking again, and waking periods can be from 15 minutes to a couple of hours. I have done all the standard things to correct this but when I work most of them are jus... Thu, 27 Mar 2014 04:09:58 EST Goal is to sleep without medication! My goal is to sleep without medication such as LYRICA or SEROQUEL. <BR> Last night was my first night, but after being awake still at 03.00 am i took the meds after all. <BR> <BR> Ive moved from Holland to Florida and my meds arent insurrance covered so i HAVE to stop with them. Now I am on a schedule to take less and less from the meds that i took from Holland with me. <BR> <BR> In Holland i was just going to do a sleep trial with the sensors on my head cause i have a disrupted sleep patt... Sun, 23 Mar 2014 10:19:07 EST My week 1 goals My goals for this first week are to maintain a sleep journal, go to bed at a decent time, and come up with a good bedtime routine for myself. Sun, 9 Mar 2014 18:36:43 EST Worry is a Sleep Thief Last night was an awful night! I went to bed worried about filing my taxes of all things and I had a hard time falling asleep. I finally did fall asleep but kept waking up on and off through out the night. Every time I woke up I instantly started worrying again. Today I have a horrible headache. I am hoping a walk outside and some fresh air will ease the headache and clear my head. Sat, 8 Mar 2014 10:00:18 EST had to start over i was doing so good ,had all my food put in. <BR> was feeling like i was getting somewhere. <BR> then poof it was all gone! a whole month!!! took the wind out of my sails. <BR> i have skipped the last 5 days on sp! <BR> help, it this what happens it just randomly starts over? <BR> so discouraged! backy Mon, 3 Mar 2014 19:47:03 EST waking up at stupid 'o clock' <em>198</em> I take meds that knock me out at night {and sometimes during the day} However, I tent to wake up in the early hours. Is there any suggestions on getting back to sleep until a decent hour? I suffer from depression and anxieties as well as hearing voices ~ {this is due to lack of sleep according to me Dr.} I try hard not to sleep during the day and most days I don't. I just hate waking up in the middle of the night every night. Sun, 2 Mar 2014 10:34:27 EST Success!! It has been well past week four, but I have finally gotten to a point where I am getting great sleep every night! What did I do to get here? Well, for me - I cut out all alcohol, I made a rule of the house that everyone is in there bedroom by 9:00pm, I have had lights-out by 9:15/9:30 most nights which provides me 7:00 of sleep each night. I have also started cutting back on my four cup of coffee/day habit -- dropping it down to around 2-3 cups in the morning only. I also added in a 15 me... Sun, 2 Mar 2014 08:04:21 EST week 3 sleep at last Mmm it feels so good to get some sleep. I still wake up about 2:00 am every morning, but that is so much better than waking up every hour. The challenges have been helping. Fri, 28 Feb 2014 20:31:22 EST Week 3 Reflections I am late in posting this reflection....should have been posted 5 days ago. Here is what I have learned during the 1st three weeks of the challenge. <BR> <BR> 1 - I function best on 7 hours sleep (most nights I get 6 and then it takes me a while to actually get out of bed) <BR> 2 - The timer on the light in my bedroom is nice for when I am not home but I need to turn out the light when I go to bed rather than leave it on and let it turn off itself. <BR> 3 - I cannot go to sleep without nois... Fri, 28 Feb 2014 10:42:22 EST Yet another introduction [can't delete, so emptying out message] Fri, 28 Feb 2014 06:54:28 EST Goals 1. try to get at least 7 hours a night sleep. I know they say 8 but 7 would be a step in the right direction. Thu, 27 Feb 2014 13:21:18 EST Week 1 Goals Most nights, I easily fall asleep but every night I toss and turn. I know that I don't get quality sleep and am frequently tired throughout the day. In addition, I have difficulty remaining asleep. <BR> <BR> Goals: <BR> Start tracking my sleep daily. <BR> Educate myself on better sleep habit methods and implement. <BR> Wed, 26 Feb 2014 00:51:07 EST sleep week 2 my goals this week are to drink sleepy time tea around 9, take a hot shower and be in bed by 10. Mon, 24 Feb 2014 22:31:11 EST Hi, I'm new but ready to change my life! I am a 32 year old mom of two! I want to be an example to my sons about a healthy way to live your life! Diabetes, heart disease, and strokes are what awaits females in my family if we are not careful of our lifestyles. I have also suffered from depression for twenty years and my youngest son was just diagnosed with major depression. That was the wake up call for me that my family needed a serious life style change and asap. Any help would be greatly appreciated!!!!!! Thu, 20 Feb 2014 07:25:49 EST Reflections on Week Two I'm finding I'm going to bed too early and it's resulting in me getting up in the middle of the night. <BR> I'm trying to get the exercise in. My fibromyalgia is affecting that though and I have to make sure I go slow but steady. <BR> I'm aiming for 10:00 pm as my bed time so that I can attempt to get my 8 hours and not overdo the sleeping! Tue, 18 Feb 2014 20:58:52 EST Week One My goal is to sleep better. I am also taking the stress reducing challenge and I am hoping that the two will go hand in hand. I want to be on a more consistent routine, including going to bed and waking up around the same time as well as implementing a work out schedule. Tue, 18 Feb 2014 15:13:10 EST Reflections of a Night Owl So this week I thought about all my habits around bedtime. I have a decent bedtime least up to the point where I actually get into bed. That's when the bad habit kicks in. I have trouble falling asleep with the room in silence so I turn my iPad to Netflix and roll over. The light and the sound are obviously not helping me. So....I went back to a habit I used to have when I was first getting divorced. I used to listen to a self hypnosis CD (mp3 really) that helped with Stres... Fri, 14 Feb 2014 21:05:11 EST Finally Getting The Sleep I Need What a wonderful feeling - getting 7-9 hours of sleep each night! I have been getting to sleep earlier -- little by little I have been able to get to bed earlier which provides me the extra sleep that I need. I have been alternating my 4:00/4:30am wake-up with a 5:00/6:00am wake-up so that I can fit my early morning workout into my day as well as get some additional sleep on other days - this has been working for me - it feels great!!! Thanks Spark!! Fri, 14 Feb 2014 08:21:46 EST Week One Goals My goals are to maintain a consistent bed time and wake time and to follow a bed time routine. I have already cut out almost all caffeine and use a sleep app that helps with different brainwaves as well as sounds to help me fall asleep. I still don't feel rested but that's why I'm here! Sat, 8 Feb 2014 13:14:20 EST Goals After 1st Week I think I will start this post by saying that I think I am lucky....I do consistently get 6-7 hours of sleep. I know that should be better but I have to find a way to control my "night owl" tendencies while juggling a job that requires me to get up early :) I think I have known what the issues are that are getting in the way of having quality sleep though all along. It just made it SO clear when I wrote them down this week. So here are my goals going in to week #2 of this challenge: <BR> ... Sat, 8 Feb 2014 09:46:41 EST SLEEP GOALS My goal is to get in bed earlier and get more sleep, that is not happening right now with having to study.However, I need to do better! Sat, 8 Feb 2014 02:50:20 EST FIRST WEEK JOURNA I have always been a night owl and with school and others issues my sleep patterns have changed a lot. last night I still got in bed late, however I did get 6 hours sleep. Gonna try to do better! <em>36</em> Sat, 8 Feb 2014 02:13:53 EST Hello from Virginia Hi everyone! <BR> <BR> I am Jenn and this is my 2nd journey with SparkPeople. This time around it accompanies a list of 14 things I set for myself to do in 2014. One of them is to complete 18 health living challenges :) So this sleep challenge is one of them. And I think it is one I need for sure. Since I started back on SP I am definitely trying to get enough sleep but my biggest struggle is a common bed and awake time. As a single mom with a FT job, PT job, and online teaching job on the s... Mon, 3 Feb 2014 15:58:06 EST Over tiered I was wondering what this does to the body clock. <BR> <BR> Yesterday I had a heavy day out and was late back home. I had not got much exercise in so before dinner I went for a 4 mile walk. This took about 60 minutes. <BR> <BR> After dinner I took another 4 to 5 mile walk not really thinking much of it but pleased that I had done it. <BR> <BR> Now the point <BR> <BR> I went to bed at 1030 my normal time. I have 30 minutes relaxing and turn off the light at 1100. I went out like a light bu... Mon, 3 Feb 2014 06:04:37 EST Week one... AGAIN! Hi <BR> <BR> I've done this challenge before and found it brilliant. Unfortunately I disappeared off the site for a few months and soon fell back into old, bad habits. So, I'm starting over *CHECKS WATCH* tomorrow night (apparently it's already nearly midnight <em>24</em> , how did that happen? ). <BR> <BR> So tomorrow I'll be going to bed very early (I have a 5am start the next day and don't get home until after 11pm). But after that I'll be introducing a strict sleep routine into my life... Sun, 2 Feb 2014 18:45:39 EST I'm Scared for my Health I downloaded this app on my phone to track and record my sleep. I decided to listen to it a little bit ago and scared myself. I have (undiagnosed, [maybe] obstructive) sleep apnea. It's been going on a long time. I'm lucky I'm still alive right now. And the reason why it's gone undiagnosed is because I haven't had insurance to go thru a sleep study. <BR> <BR> My husband went thru a sleep study almost 2 years ago and his sleep machine helps him. <BR> He's been buggin' me for a long t... Mon, 27 Jan 2014 17:48:00 EST Week One Goals I wrote in my journal about yesterday's sleep, and I am going to do so again tonight. I already slept better last night. My goals for week one: <BR> 1) Make phone calls to loved ones by 9:30 PM <BR> 2) Power down electronics by 10:15 PM <BR> 3) Read for 20-30 minutes before bed <BR> 4) Lights out no later than 11 PM. <BR> 5) 20 minutes light exercise per day <BR> <BR> I ultimately want to lower my "bed time" from 11 PM to 10 PM, but I am going to do it gradually. Not a goal for this week. Sun, 26 Jan 2014 10:06:57 EST Week 2-I'm my own worst enemy I started off week 2 with determination but that quickly fizzled. My week's schedule went haywire and my own stubbornness kept getting in the way of my choices. I only worked out once, I didn't stick to the evening routine I'd set, and I didn't stop using my bed to work on schoolwork, play games on my computer, etc. I do have this pain in my side that I know is keeping me from getting sleep. I did make an appointment with my doctor. The first available isn't until tomorrow but I'll get that l... Thu, 23 Jan 2014 08:08:25 EST Week 1 goals I have trouble falling asleep, staying asleep, and eating in the middle of the night. My goals: <BR> 1. Go to sleep at the same time 3 times this week. <BR> 2. Write in my sleep journal every night and morning. <BR> 3. Wake up at the same time 3 times this week. <BR> <BR> Susan : ) Wed, 22 Jan 2014 21:16:17 EST Hello Hello, my name is Susan and since my accident in 2011 I have become an emotional eater and suffer from insomnia. I have nerve damage in my foot that requires nerve blocks three times a week. I am no longer able to participate in the activities that have always kept me healthy and in shape. I am having a hard time making so many changes in my life and I hardly ever sleep regularly. I stopped paying attention to what I was eating and why I was eating even when I was not hungry. i would eat beca... Wed, 22 Jan 2014 20:46:51 EST Week three Week three is coming with much better results. I slept really well last night. I am trying to follow a set can be very hard though. But I will not give up. My plan is to go to bed by 11pm and get up between 6am and 7am. When I work I don't have to be logged in til 9am but getting up between 6 and 7 should give me plenty of time to wake up and be alert for work. I am going to beat this sleep problem yet. I know it!!!!! Tue, 21 Jan 2014 19:57:33 EST My Week 1 Goals I don't have any problem sleeping once I get to bed. My trouble spots are that I don't get myself into bed before midnight, then I usually read or watch videos until 2 or 3 am. During the week, I wake up to get the kids off to school, but on the weekends, I end up sleeping until nearly noon! <BR> <BR> Goal 1: Start preparing myself for bed when my little one goes to bed at 8:30. <BR> Goal 2: Disconnect from the internet by 10 pm. <BR> Goal 3: Be in bed with lights out by 11 pm. <BR> Goal 4: ... Tue, 21 Jan 2014 10:15:16 EST Start of Week 2 I have decided that it is time to talk to my Doctor regarding my sleep disruption. <BR> <BR> It has been going on for too many months now, and it is a lot of stress but I am worried it is something more <BR> <BR> In the meantime, going to stop watching late night TV, less stimulation. <BR> <BR> Going to reduce late night calories. <BR> <BR> Can't help the fluid intake because I need my water, but I only typically get up once at night anyways. <BR> <BR> Those are my week 2 goals. Mon, 20 Jan 2014 11:42:12 EST Restarting this Challenge 2014 has to be a better year for sleep! <BR> <BR> It has an effect on all other aspects of health, especially weight loss, so it is the most important challenge that I have joined. <BR> <BR> Especially for my mental health. <BR> <BR> Here's to better sleep in 2014! <BR> <BR> Insomniac in Ohio Mon, 20 Jan 2014 11:23:32 EST Waking in the Middle of the Night Hi, <BR> <BR> I fall asleep fine, but often wake up in the middle of the night and am awake for hours. I think that it is tied to hunger or not enough carbs in the evening. Does anyone else have this problem? If so, what strategies do you implement? <BR> <BR> I sleep with an eye mask, use a white noise machine, and have had a sleep study done (it's not apnea). I limit my caffeine and have no trouble falling asleep. It's staying asleep that is the problem. I'm at my wits end and wish I cou... Sat, 18 Jan 2014 20:46:36 EST Going into week 2 goals From looking at my Sleep Diary (kept it on my SparkPage blog), I'm thinking I need to watch the amount of water I drink later in the day since every night but one I've woken for a potty run. I also need, need, NEED to start exercising again. I know I slept better when I got regular exercise. I also need to establish a regular bedtime routine. Finally, earplugs are wonderful! Thu, 16 Jan 2014 12:58:42 EST First week starting today Good morning everyone, I decided to join this challenge because I need to focus on getting atleast 8 hours of sleep. With a 4 hour commute for work everyday, I try to get as much sleep as possible. I wake up at 4am which isnt fun, especially when I go to bed around 11pm. I dont want to rely on coffee to wake me up every morning, then crash mid day. I'm hoping this challenge will help me focus on my sleep and get a better nights rest =) Mon, 13 Jan 2014 08:01:47 EST Week 4 Goals I am starting week 4. The things I am going to stress a lot over the next week (and forever more!) Are... <BR> exercise in the morning, even if small. <BR> Protein and caffeine in the AM. <BR> No Caffeine after 4pm. <BR> No electronics an hour before lights out. <BR> Read for at least 30 min. Or listen to audio book and do craft. <BR> Sleep hypnosis each night. <BR> Up at 10am every day, NO SNOOZE! <BR> No naps, if unavoidable, then only 20-30 minutes tops. Mon, 13 Jan 2014 01:58:10 EST Greetings from Belize I am from Belize, Central America. I have been major issues with sleep. Experiencing fatigue and even napping at work. I really want to work on this and get my sleeping patterns on track. Sun, 12 Jan 2014 16:17:31 EST Hello I find it hard to fall asleep when my hubby is not in bed with me. I know that has to be really weird. But it is true. Sun, 12 Jan 2014 03:35:40 EST Hello Hello, I would like to introduce myself. I joined spark people 2 says ago, after hearing about you great people on Facebook. My start out weight was 140. After 2 days, I am down to 137. I am a full time secretary, with a husband who works full time (shift work), and two children. I look forward to visiting with everyone. Please feel free to add me, or friend me, as I do not know all of the details of this feature yet. I am a fast learner, and hope to get to know a lot of new people here. ... Fri, 10 Jan 2014 08:13:29 EST Week 2 I've found the thing that's helping me the most so far is to get up on time. If I don't get up on time, I can't fall asleep on time. I typically feel very tired in the morning (adrenal issue) so even when I wake up "early" I don't want to get up. I just lie in bed. But then I can't fall asleep at night. This past week, I've been purposely getting up as soon as I wake up, whether I feel like it or not. And it's not only helping me feel better in the morning, but making it easier for me to fall... Wed, 8 Jan 2014 08:51:14 EST Week 1 My first day I went to bed bloody early! I was so tired! I think it was because of the night before. We had been to a party at a friend's house and were up a few hours past when we would normally go to bed but I only slept in about 30 minutes later than I would normally get up. <BR> <BR> Last night, on the other hand, I was in bed an hour earlier than usual and got up at my usual time. I am definitely feeling more rested today than I was yesterday! <BR> <BR> I am in need of giving my sleepi... Mon, 6 Jan 2014 13:05:35 EST New Years Sleep Goal We got a new mattress on New Years' Eve, so I'm going to try and make the most of it - get the foundations of the day right. If Breakfast is so important to a healthy day, how much MORE important must sleep be! <BR> <BR> I will try to develop a pattern of sleep starting where I am at, as a natural early riser, and working backwards to make sure I don't get to sleep too late. Currently this might be due to my husband's night-owl habits, or simply sorting the admin of our Scout Troop too late... Wed, 1 Jan 2014 06:08:31 EST Caffeine and Water limits! So, I've learned that having caffeine, even as early as 8 hours before I lay down for bed, can leave it impossible for me to fall asleep! <BR> <BR> I also learned I've been drinking way too much water, so I am not drinking water 60-90 minutes before bedtime. Same for food :) <BR> <BR> Sun, 29 Dec 2013 03:59:26 EST New Goals. So I noticed from my sleep journal that I am on my laptop too close to bedtime and it keeps me up. So I need to turn off the computer at least an hour before I want to go to bed. I should start reading at that time and hopefully I will get sleepy. I will also have a light that is dimmer so I can get transitioned into sleep time. Mon, 23 Dec 2013 21:16:29 EST Starting Again Starting at week one again for this team. I just changed a fast break goal to 'not hitting the snooze button'. Yikes! This will be a challenge for me since I do not sleep well. My theory is, if I get up at a set time (6:00) each day, it will help me to sleep better at night PLUS I will get more done during the day. Any tips are appreciated! Sun, 22 Dec 2013 11:02:31 EST Get up and do what? One of the articles I read here on spark said that when you can't sleep to get out of bed, change location until you feel sleepy. Sure, okay I've read that several times before, but this article said not to read, turn on your computer or watch tv. I guess drinking a cup of herbal tea would be out because then I'd need to use the bathroom later on. <BR> <BR> For years I tried the common recommended sleeping in a pitch dark room without distraction - with no success. In the past year I've had... Thu, 19 Dec 2013 20:13:03 EST Still not sleeping through the night No matter what I do, I still wake up around 1 am and 3:30 am most nights. I have changed my diet, time that I go to sleep and surroundings. I don't have any problem getting to sleep--just staying asleep! Any thoughts? Wed, 18 Dec 2013 20:28:34 EST Bad habits keeping me from sleeping. Hi all, <BR> My name is Rose. I have just started to care more about my health since about a week ago. I have recently been working out for 6 days a week. It has been great and I have lost 4 pounds so far! Now I have been wanting to make my sleeping patterns better. My most difficult part is just going to bed. I think my problem is that I don't have a set relaxing routine before I go to bed. I am on the computer until bedtime and it's seems like a no-brainer now to just stop. I didn't realize... Tue, 17 Dec 2013 20:25:53 EST mulling over Weeks are going by now and I am now sleeping a lot better than ever. In fact a lot better than I ever have. <BR> <BR> For the last 30 years (at least) I have never had more than 5 and a bit hours sleep. Up maybe anything between 2 and 6 time in the night. waking up for hours on end. Getting up early because once I am a wake I can't stay in bed. <BR> <BR> Now (after two weeks) I am getting between 6 and 8 hour (last night was 7 3/4) not falling a sleep around 1330 and doing more. <BR> <BR>... Tue, 10 Dec 2013 04:57:15 EST What I learned About Last Week's Challenge Does anyone on this team have a routine that they follow each night? And if you do, what seems to work for you? I'm thinking if I tried something like that, it might trick my brain into shutting down earlier. Going to try something new this week...having my house chores (supper, wash dishes and anything else that needs doing) done by 8 pm. If I haven't finished something, then I will put it on the top of my list for things to do tomorrow. My list for tomorrow will have things on there that I ... Mon, 9 Dec 2013 11:07:22 EST Starting today, help :) Hi everyone, <BR> I enjoy staying up until 3am, i also love coffee <em>334</em> <BR> I'm hoping that this challenge helps me, my hubby complains that he has to <BR> go to bed by himself every day even on weekends <em>24</em> <BR> So, what do i do?? just sign up for challenge?? <BR> Thanks <BR> Laura Mon, 2 Dec 2013 13:49:46 EST Goal My goal is to be in bed by 9 and to turn off electronics by 9:30 so I can get up at 6. Mon, 2 Dec 2013 09:35:32 EST Stopped using an alarm clock It is amazing how wonderful it is to wake up naturally. This only works if you can go to bed on time and sleep well. But leaving the alarm clock behind has made me aware of how much sleep I really need - about 7 1/2 hours. Mon, 18 Nov 2013 21:12:51 EST Week 1 Goals I have an awful time trying to sleep at night. I can't seem to turn my mind off. I think of a million things that need to be done. So I don't sleep until between 2-3am, then I want to sleep all day. I'm starting a new job tomorrow and need to get into some kind of routine. Mon, 11 Nov 2013 21:37:34 EST joining the sleep challenge Hi, well I have not slept 8 hours in a row on a consistent bases for 12 years. my average is 4 to 7 hours and 7 hours only if I take something to help me sleep. So I am hoping that this and exercise will help to regulate my hormones and become more consistent in my sleep! Wed, 6 Nov 2013 18:37:56 EST Week three This week my focus is on eating less at night and on turning off the PC at 9 pm. <BR> <BR> So for the rest of the week I will do my best to eat just enough and not overeat at supper, and do something relaxing after 9 pm. <BR> I'll report here daily (by editing this post) how it goes. <BR> <BR> <BR> Tuesday 11/5: failed... the supper went wrong, it tasted bad so we threw it out and without thinking, I agreed with my husband to get and eat pizza. A vegetable pizza with spinach, but still ... Wed, 6 Nov 2013 03:30:02 EST Week two I'm behind, but still wanted to post the conclusions I drew this weekend based on the sleep journal. <BR> <BR> Steps I can (try to) take to get more sleep: <BR> <BR> * Eat good portions at night: no overeating at supper or after. <BR> * Turn PC off at 9 pm <BR> * After 9 pm do things like wash dishes, take a little walk, do yoga or meditation / mindfulness <BR> * Be in bed on time (before 11 pm) consistently <BR> * Try to ignore things that disturb me (noises), turn over, do not get up, ig... Wed, 6 Nov 2013 03:24:42 EST Getting Started... I started my journal last night. I'm trying to develop a relaxing routine before going to sleep. I'm not tired usually until 11-11:30, but the problem with that is that my dog usually needs to go out and eat by 5-5:30. Usually we go back to bed since I don't have to be up before 9. I'm not sure how to fix this problem. I am hoping my journal doesn't show other problems that I don't realize is going on... Tue, 5 Nov 2013 15:13:48 EST My goals 1) Start a sleep journal <BR> 3) Relax by reading before bed <BR> 2) Get 8 hours of sleep a night Mon, 4 Nov 2013 18:52:42 EST My Week 1 Goals To go to bed at the same time every night. <BR> Start a sleep journal. <BR> Wake up at the same time every morning. Mon, 4 Nov 2013 17:31:35 EST Goals for week 1 I plan on not folding laundry on my bed - and removing the baskets of unfolded laundry from the bedroom. <BR> <BR> I also plan on a 10 minute soak in the hot tub before bedtime. Mon, 4 Nov 2013 16:31:36 EST Turn off television and shut down the computer I will try to turn off all televisions and be off the computer no later then 8pm. I will try reading and be asleep (hopefully) by 9pm. Mon, 4 Nov 2013 14:17:28 EST Hi, Insomniac Here! Hi, my name is Sarah, and I am definitely an insomniac. I have a lot of trouble just falling asleep. Then when I finally do get to sleep, seldom ever do I wake up "refreshed", in fact, I would love to just go back to sleep! I need help overcoming this problem. When I saw this challenge, I couldn't think of a better solution to my problem! I look forward to participating in this challenge and supporting others through it! <BR> <em>30</em> Mon, 4 Nov 2013 11:11:29 EST Finally Started Week One of the Challenge Okay - I am in!!! I just posted my first blog answering the questions to the week one better sleep challenge. I have to plan to get to bed earlier during the week - I just have to make it happen!! <BR> Sat, 2 Nov 2013 07:21:29 EST After Challenge Completed In an effort for my hubby and I to get better quality sleep we purchased a memory foam and pillow top mattress top for our feather top bed..sounds silly, I know, but, OMGosh! IT is heavenly. We both slept like itty babies and our backs did not hurt near as much as they had been. Hopefully, between the exercise and the better sleep habits, not watching tv, not eating so late, and others, our sleep will continue to improve. <em>465</em> Sat, 2 Nov 2013 00:13:13 EST hi I've always been a good sleeper but have recently been waking up a lot in the night (which I learned is just as much insomnia as is not being able to fall asleep). It's definitely making me feel less rested - so I'm going to try to learn some new habits to counteract this new problem. Glad to be here! <em>41</em> Thu, 31 Oct 2013 22:03:48 EST Week Four check in Since starting this challenge I have been much more aware of the activities I perform while trying to quiet down to get ready for sleep. I am usually too busy, watching tv and multi-tasking-but I have read several articles which opened my eyes and challenged myself to get to bed on time---I have started reading my bible more, and moving away from so much tv. My sleep has improved, and with time I believe will get even better. I may come back and do this challenge again, just to do it and k... Sat, 26 Oct 2013 04:01:06 EST Any suggestions? I'm new to this challenge. I'm 66 and have almost always had trouble sleeping. One problem is that I have to get up many times during the night to go to the bathroom. Sometimes I have a lot of pain too. I take a sleeping pill, but it doesn't seem to help me stay asleep. Fri, 25 Oct 2013 09:26:24 EST Week 3, Day 5 So, I've been good about keeping a schedule...for the most part. It's made me really notice how much I'm affected when I don't keep a schedule. Without enough sleep (and especially after consistently getting a sufficient amount), everything else just falls by the wayside. Workouts are harder. I feel sluggish. I never really had a chance to notice when everyday was like that. Thu, 24 Oct 2013 12:13:38 EST Week 1 I will just keep track everyday here. <BR> <BR> So Day one: Woke up at 5 a.m. <BR> Went to bed last night 9:30 <BR> Feeling tired? A little but not too bad <BR> <BR> My hope for this week, Be able to go to bed on time and get up on time, not take my long naps during the day. Thu, 24 Oct 2013 07:30:30 EST Happier and More Lively My long term goal is to continue to get up in the mornings, even on days off. I can take a nap in the afternoon if I need to, but in order to enjoy life and not sleep it away I have to make an effort to actually get up. Thu, 24 Oct 2013 01:33:27 EST week 3 I've noticed that my new work schedule and better environment have allowed me to start waking up earlier on a regular basis. Now on my days off from work I am still getting up in the morning. I'm still a night owl though! Thu, 24 Oct 2013 01:30:36 EST Week 1 Started with the sleep challenge yesterday. Created a sleep journal. <BR> <BR> I went to bed at 9.15 pm last night which is very early for me, usually it's between 10.30 and 11.30 pm. But I was very tired and wanted to listen to my body. <BR> I did five minutes of meditation before bed. I fell fast asleep almost right away. <BR> <BR> Woke up at 3.30 am. Stayed awake for a while, had 'half-sleep' after that. Woke up again around 6 am. Stayed awayke until 7 when husband said he didn't slee... Mon, 21 Oct 2013 07:53:41 EST Week Two, Day Five So, you know the action list for this week? The things to do and not to do? I've been doing the things I shouldn't (eating badly and late) and not doing the things I should (exercising and having a bedtime routine). As a result, I've slept terribly the past two nights! <BR> <BR> Oh, well. Lesson learned. I got back into my routine of exercising as soon as I wake up, will eat better today, and maybe get to sleep at a reasonable hour tonight (there's a play I've been wanting to see, and if I g... Fri, 18 Oct 2013 05:55:41 EST sleep deprived queen Hi everybody my name is Linda. I am nearing the end of week one with this challenge. I have learned a lot about my sleep problems, and am hoping to follow through with some of the goals i set to help me conquer this lack of sleep I get. Fri, 18 Oct 2013 01:59:12 EST Better sleep goals So week ones been quite the eye opener, literally. Ieat way too much at night, and drink caffinated drinks even more :/ So my first goal is to limit my food and drink intake to fruits n vegatables and water. I spend much of my time browsing on the internet and doing lists in my head about things needing to be done the next day and up coming weeks. so my second goal is to shut off all electronics at least 2 hrs before bed, and focus on writing things down throughout the day to help eliminate o... Fri, 18 Oct 2013 01:40:22 EST End of Week 1 - my houghts and goals Been keeping my journal on my sparks page, added a few more things to the daily tracking and have come to the conclusion - my last years'+ sleep issue is completely stress driven. I am not doing well handling large volumes of stressors, and don't clear out my head enough. So my goal this week (and going forward) is to restart my daily thought journal, so I can clear out the stressors and work through the frustrations BEFORE I go to sleep so my brain doesn't do it for me during my sleep. <BR... Thu, 17 Oct 2013 16:20:12 EST sleep is getting better now that I eat a protein snack and take a warm bath before bedtime I seem to be sleeping better especially since I go to bed earlier. Thu, 17 Oct 2013 15:01:56 EST Week Three Discussion <em>431</em> Good morning! <BR> <BR> This week is going to be challenging in a different way than new schedules and mini weekend vacations--I am sick. Full blown cold with chest congestion. Aggghh I HATE being sick. (I can hate that--it is not a person!) <BR> <BR> I did get sleep the last two nights...albeit thanks to NYQUILL. Good grief. <BR> <BR> Yesterday, I felt a lack of self-control because of how I feel. I started off great, but then just "allowed" myself to "uncheck" the... Wed, 16 Oct 2013 11:27:32 EST My week two reflections I did decent getting to sleep this last week with the exception of the weekend. We went on a packed weekend vacation to see family, go to the fair, do some shopping, AND, unexpectedly, buy my husband a Low Rider Harley. We had that in the works, but didn't expect that we would find THE scoot until by chance, there it was. That was stressful along with all the other plans we had so that night we were up too late and running on high excitement, then we had the ZZ Top concert last night and t... Mon, 14 Oct 2013 15:22:01 EST Sleep ... My enemy First Off let me be known as BEAR. <BR> Sleep has been a challenge for me for many years. My CPAP doesn't really help much. Fri, 11 Oct 2013 21:20:30 EST Week 1 Reflection Hello. I took a few days to think about my first week and decided that what was tough for me was the excitement and fear of the night to early morning change in my husband's schedule for work. <BR> <BR> I was used to sleeping in since I do not work until the afternoon and staying up rather late (early! lol) and thought it would be real hard for me to get up. Actually, it has been easy. I love it. <BR> <BR> My goal is to get to bed at a reasonable hour, 8 pm is good, no later than 9 p... Thu, 10 Oct 2013 14:40:25 EST week 2 I have not made any changes. I have realized though that I snack when I'm tired, and I should probably take a nap instead! Mon, 7 Oct 2013 23:30:23 EST Hi! I started this team about 1 week ago to challenge myself to more aware of my sleeping, lol, or LACK THEREOF, and to see what enlightening encouragement I could give or receive. I am 54, married for second time almost five years, after a 1 mo. shy 30 year marriage. I have three grown children and two grandchildren. <BR> <BR> I work two jobs, Tax Specialist I for a franchise of H&R Block corp. and am a math tutor for the school district through the Save The Children/21rst Century Learning ... Mon, 7 Oct 2013 13:07:43 EST Sleep! I actually went to bed last night on time and got a real good nights sleep! I did make it to bed on time twice this week. <BR> <BR> From my sleep diary I am seeing that it is stress and can't shut my mind down that causes most of my sleep issues. I have been dx'd as a chronic insomniac, so <em>521</em> am taking steps to get rid of this issue! Mon, 7 Oct 2013 12:57:26 EST Week 2 Sleep hasn't come any easier for me this week, I really believe that having a lot of thoughts running through my mind regarding life changes are what's keeping me from getting a good nights sleep. Going to sleep fairly easy, but not staying there Tue, 1 Oct 2013 18:48:54 EST Week 1 Review and Goal Not every day is the same for me. After reviewing my journal, I realize that I need to set an alarm for the same time every morning and stop pressing snooze for up to an hour or so. When I sleep I can sleep. I love to sleep! Tue, 1 Oct 2013 02:13:15 EST Week 1 For as long as I can remember I have always had a horrible time sleeping. I'm always had very scary dreams, although thankfully not every night it has definitely made sleeping an issue for me. Unfortunately I have also developed a habit years ago of sleeping with the tv on. I've been setting the sleep timer on it and some nights it works, but others I wake up (I think when the tv does go off). I learned many years ago that I have a tendency to dream about what is on so I make sure not to ... Mon, 30 Sep 2013 21:06:50 EST Sleep Goals and Journal Week # 1 Goals <BR> I will follow this schedule 7 days per week: <BR> <BR> 1. At 8:30 PM -- I will wash face, brush teeth, put lotion on, set water and wine on my night stand & take meds/vitamins. <BR> 2. At 9:00 PM -- I will set sleep timer on T.V. for 10 pm, sip a glass of wine or 2 and do a relaxing activity of my choice, knitting, reading, gaming, planning, T.V., or a movie if I start my routine at 7 or 8. <BR> 3. At 10:00 PM -- I will turn off lights and close my eyes so I can sleep. <B... Sat, 28 Sep 2013 18:54:16 EST Crazy Sleep Schedule I have trouble with sleep because I work 7 days in a row then have 7 off. I work the night shift and on my week off I go to school during the day. My sleep habits are not the best and hope this challenge will help. Mon, 23 Sep 2013 09:14:26 EST Week 3 Review: Have a plan and hard to implement Bad habits are hard to break and I struggled with my new sleeping plan all week. BUT I haven't given up. Instead I tweaked it a little bit and I will try something new this week. I feel proud that I am working on it. Ultimately, I truly believe it will help me. <em>102</em> <BR> <BR> Thanks for reading this if you did. <em>304</em> <em>247</em> Sun, 22 Sep 2013 10:13:25 EST Sick = no sleep Stomach bug Thursday night meant no sleep...last night it took a long time, but finally fell asleep from exhaustion, and slept an hour later than usual. Sat, 14 Sep 2013 11:48:00 EST Bedtime Schedule is important for Adults too! I learned that having a nighttime schedule for bedtime is just as important for adults as are for children. I answered the following questions for one week based on an SP article: <BR> <BR> BEFORE YOU GO TO SLEEP: <BR> 1 Time you woke up today <BR> 2 Time you laid down to go to sleep <BR> 3 Bedtime routine done? <BR> 4 Last foods you consumed before sleeping <BR> 5 Exercise today? <BR> 6 Any Coke? <BR> 7 Take your meds? What and when? <BR> 8 Naps today? <BR> 9 Any... Fri, 13 Sep 2013 08:44:56 EST Week 1 I have established a schedule that I'm still trying to make stick. I turn off all electronics an hour before bed, do all my hygiene, and read. I have set a bed time for myself and have been fairly decent at waking up at the same time every day. I have also since stopped napping during the day. When I get bored I usually tend to get sleepy but since I started going to the gym I haven't been napping, only resting. Now my only trouble is I seem to have sinus problems that irritate me while I sle... Fri, 13 Sep 2013 00:59:11 EST Sleep Goals What I noticed over the week of keeping a sleep journal is how much easier it was to fall asleep AFTER I turned off the tv. So my main goal is: no more watching tv to try to fall asleep. I can't always go to bed at the same time every night because of my work schedule, but I can try to be as consistent as possible. And last, but not least is: just relax! Tue, 10 Sep 2013 20:47:06 EST Baby Steps My goal for this first week, try my hardest to get at least 5 hours of sleep during the week. <BR> Right now, I am averaging about 4.4 hours, just need a little to push it to my 5 hours I am aiming for. <BR> To do this, I am walking, a LOT. My fitbit one does not leave me, and I am attempting two good solid walks a day. My morning walk, at the gym. This might be with a workout or without. Then my afternoon walk, when I take my dog out for a good walk. I am hoping to get the energy to add a ... Tue, 10 Sep 2013 11:57:55 EST Done with it! My name is Will I'm 23, and weigh about 250lbs. I'm so sick of being the fat kid, I've come a long way on my own at my largest I was just around 350 and I got down to 215, then I guess I got lazy and now I'm here I just can't seem to get the weight off any more. I try to eat healthy and I don't know many exercises, so I'm here looking for what I don't know. Namely, a smarter way to eat/shop, some exercises that I can do without buying lots of equipment, or running (I have severely flat feet a... Mon, 9 Sep 2013 18:56:49 EST Hardly Any Sleep So, my husband deployed back in April, by May, I started to realize, I wasn't sleep. Nothing I was doing was getting me any sleep. Kids were in bed (for as well as I can put three teens to bed, thankfully the fourth is my routine kid, so he is the only one getting any kind of sleep), house was quiet, same routine every night. After another month of no sleep, I finally caved and headed to the Doctor. She gave me 5 days worth of ambian, said if that didn't help, try the 4 day sleep class held o... Mon, 9 Sep 2013 16:54:33 EST Week Two Ugh. Week Two was not great for me. It was actually worse than week one! I would go to sleep at an appropriate time, then either not be able to fall asleep (despite dosing myself with melatonin, limiting caffeine, etc.) or couldn't stay asleep. I've also been wrestling with a major headache (not quite migraine, more tension/sinus/weather change related) most of the week, which is just making things worse. Here's hoping for a better Week Three! Sun, 8 Sep 2013 10:42:35 EST Hope this challenge will help My first day here. I have no problem falling asleep, it's staying asleep that is difficult!!! I wake up 1-2 hours after I've gone to bed and it's up and down for the rest of the night. Any help would be much appreciated. Tue, 3 Sep 2013 13:24:08 EST Week Two Same as week one...just getting rid of the one major stress in my life has made sleeping so much nicer! I hope it continues. Tue, 3 Sep 2013 09:01:30 EST Getting Rid of Stress Just getting rid of the one major stressor in my life has made all the difference in the world! Even if I wake up during the night, I'm able to fall back asleep! Tue, 3 Sep 2013 08:59:18 EST My goals My goals are to get at least 9 hours of sleep each night by getting into bed by 9:30pm on weekdays and 11:00pm on weekends. I *must* learn to get off the computer, stop watching TV, being distracted and start my routine early enough to get the proper amount of rest. I have a fatigue disorder so it's especially important for me to get plenty of sleep and yet I've neglected it very badly. No wonder I'm tired all the time! I've also had some trouble staying asleep, so my other goal is to foll... Sat, 31 Aug 2013 22:36:17 EST Can't Believe it is week Four I have been seeing how my sleep has been improving since starting this challenge. <BR> I am sleeping much better now. Especially since I limit the reading and computer before bed now. Plus, I am making sure not to drink caffeine before bed anymore...... <BR> And I don't stay up past 10:00 PM. I will miss you all. And I wish you the best of luck! <BR> Have a good night and a great Labor Day Holiday on Monday.... <BR> Happy Monday for all of you who don't celebrate Labor Day...... <BR> Your fri... Sat, 31 Aug 2013 21:39:00 EST Week 1 goal I plan to keep a sleep journal and to be honest about it!!! Sat, 31 Aug 2013 19:56:08 EST Tired of waking up at 3! For the past year or so, I have been waking up at 2 or 3 a.m. and cannot get back to sleep. I've tried not drinking anything the hour before I go to bed, but it's like I've got this internal clock that says it's OK to get up before 4:30-5 when I'm supposed to get up! It's frustrating especially when I have to teach 30 5th graders to stay focused and I am struggling to make it through the day! <em>33</em> Sat, 31 Aug 2013 19:22:05 EST daylight savings time effects I've been waking up about 5AM, but it harder to get moving when I notice that it is still dark outside. I did sleep about 6.5 hours last night and it has cooled off a bit. Fri, 30 Aug 2013 07:49:44 EST Restarting Week 4 I haven't been doing bad so far. However, went without computer for two days. <BR> (Couldn't use my phone either). Got them both turned back on Thursday at 4 pm. <BR> So, I am restarting my week four for this challenge. Hope that you are all well. <BR> Have a good night and a terrific Sunday tomorrow! Holly <em>247</em> Sat, 24 Aug 2013 18:58:38 EST Week 1 Goals Asleep by 9:30, up by week we will work on that pesky 3am bathroom trip. :) Tue, 20 Aug 2013 19:19:28 EST In bed by 11 and out again by 7 Sleep is the last thing on my agenda. I even brush my teeth to wake myself up so I can stay up longer.I'm lucky that I don't have to work so I can get up when I want to. We've been waiting for our house to be completed so I feel as if I'm in limbo. But once we move in, there will be lots to do so I would like to wake up earlier Tue, 20 Aug 2013 18:54:16 EST Week 3 Sleep Is Getting Better This challenge work. My sleep is getting better. <BR> Just wished I's stop waking up at 4 in the morning. <BR> This is the third day in a row now. Will do my week four this week. <BR> (And see what I can do to take care of this). <BR> I think I have trouble with that Insomnia thing. <BR> Hope that you are all doing well. <BR> Have a good day and a great week! <BR> Your friend in Fitness and Better Sleep, Holly <em>247</em> Sun, 18 Aug 2013 06:32:21 EST week 1 Went to bed at 10 pm every night and was up by 6:30 am in the morning! 1 bathroom run in the middle of the night. That is good! Sat, 17 Aug 2013 22:58:39 EST Week 2 Main goal: <BR> - 7 to 8 hour sleep each night! <BR> <BR> Strategies: <BR> - Get in bed before 24.00, and up before 08.00 <BR> - Limit coffee, no coffee past 17.00. <BR> - Take my antihistamines in the morning (they are newer generation and do not cause drowsiness, actually I suspect they may have had the opposite effect on me; keeping me from sleep.) <BR> - No exercise past 20.00 apart from stretches/yoga/walks to release tension if tense. <BR> - Melatonin at 21.00 if I feel stressed/restle... Fri, 16 Aug 2013 12:33:52 EST Introducing myself I'm 63, still working as an Instructional Assistant for an elementary school. Working on getting to my goal. Less than 5 pounds away and trying to get a more restful nights sleep. One of my problems is that I love my evening coffee. It relaxes me and sets the mood for a quiet evening. I have started trying to cut back on the time in which I quit drinking it and that does help some. Fri, 16 Aug 2013 10:08:34 EST I feel a difference but still get sleepy I am at the end of week 1 for this challenge and I did well on my goals this week. I have been getting to my room by 10:30 and start winding down so the lights can be shut off by 11. That way I am getting about 6.5 hours of sleep each night. When my alarm goes off I get up and don't lay there, well I did yesterday but that was because my boyfriend started talking to me. I have felt like I have more energy throughout the day, but notice I do still get sleepy after lunch. I don't know if t... Thu, 15 Aug 2013 13:45:26 EST Happy Camper I have had very good, deep sleep this week. I am very happy with the results I've had with this challenge. I hope I can continue meeting my goals through the school year. We go back on August 27th. Wed, 14 Aug 2013 10:19:27 EST Day 1 to a better sleep :) Hello to all! My name is Chrissy and I'm 31 with a beautiful 7 year old daughter and a wonderful Fiance. For the past Few years I have noticed a drastic change in my sleep patterns. I feel sluggish, tired, sometimes straight out exhausted, moody, and just fed up with not getting the good sleep I need to function during the day. Between the tossing and turning and snoring my fiance will often sleep on the couch just so he can get his rest. I'm here to learn how to improve my quality of sleep a... Sat, 10 Aug 2013 02:27:57 EST Week 1 goals. Main goal: <BR> - 7 to 8 hour sleep each night! <BR> <BR> Strategies: <BR> - Get in bed before 24.00, and up before 08.00 <BR> - Limit coffee, no coffee past 17.00. <BR> - Take my antihistamines in the morning (they are newer generation and do not cause drowsiness, actually I suspect they may have had the opposite effect on me; keeping me from sleep.) <BR> - No exercise past 20.00 apart from stretches/yoga/walks to release tension if tense. <BR> - Melatonin at 21.00 if I feel stressed/res... Thu, 8 Aug 2013 03:35:26 EST Sleep Goals after week 1 This is such an on-going battle for me. I know what I need to do (and have for awhile) but just can't build any consistency. I'm like a toddler at bedtime--I fight going to bed like crazy. So, goals are: <BR> <BR> 1. Stick to set bedtime (10:30=done with everything and lights out) every night, not just some nights (including Friday/Saturday). <BR> 2. At 9 p.m. all brain-inducing activity stops, at 9:30 all screen time stops. If I want to do anything pre-bed (self-hypnosis routine, read... Wed, 7 Aug 2013 10:18:59 EST Yumadar Bac k on the program, got lost over the winer. Gained more weight, have back problems, so now is the time to do something about it, I feel I can get the support from this program. Mon, 5 Aug 2013 11:47:30 EST Weed 2 reflection Not a great week for my goals-in fact I am breaking it right now as I type this in my bedroom. I start work this week, so I am going to be forced by necessity to get more sleep and will have less time to be in my room other than sleeping. I know a big part of my lack of energy is related to my sleep habits, and I am going to work on this during week 3. I am going to continue with my goal of getting 7 hours of sleep and going to bed by 11:00 every night. Sun, 4 Aug 2013 20:00:00 EST hello everyone hi im kelly and i am working on losing 65lbs and getting my body back Thu, 1 Aug 2013 10:48:30 EST Week Two Reflection I'm going through a period of anxiety and it affects my sleep. I try to meditate on a favorite verse while falling asleep and it helps. I also sleep better if I have had a good workout earlier in the day. I need to work on a better routine to prepare for sleeping. TV or computer need to be turned off earlier and some quiet preparations done. Thu, 1 Aug 2013 08:47:01 EST unintended consequences The changes I have made during the challenge are working. I am not waking up several times during the night. The new problem is that when I wake up I think "wow, what a good night's sleep" and now I want to hit the snooze alarm so I can have more of that feeling! Oh well, it's a nice problem to have. Wed, 31 Jul 2013 21:40:05 EST Hello I'm new to spark people Hello, I'm new to spark people i will be 25 next month currently have bad sleeping patterns always feel tired weather I've had a good amount of sleep or not, am trying to loose weight I'm almost 4 stone over a healthy BMi, joined spark people after reading that the support is fab and the advice/tips are very good :-) really want to change my life for my family and also for me Mon, 29 Jul 2013 22:57:12 EST Goals for week 2 After reading this weeks articles, I've decided that I am going to stop eating three hours before bedtime. I have problems with acid reflux, and I wake up nightly with symptoms from that. My doctor has me on Aciphex and a restricted diet, but I still get symptoms at night and wake up feeling lousy in the morning. My second goal is to change my sleep environment. Not so much because it interrupts my sleep, but just to make it more comfortable. Enjoy week 2 everyone! Sun, 28 Jul 2013 11:39:01 EST getting things done --> better sleep? Have found for the last two days or so that not only am I in a better mood if I stick with the new sleep schedule (not easy, as I've been quite the insomniac for awhile!), but if I get something done during the day that I found challenging/scary/had been putting off (read: job applications), I tend to sleep better. Less to lie awake and worry about! <BR> <BR> Now if I could just remember how good it feels to GET STUFF DONE, maybe I would do it more often, which could lead to better sleep..... Sat, 27 Jul 2013 21:25:09 EST Week One Goals To be in bed lights out by 10:30 each night and be up on time without hitting the snooze or procrastinating in getting up by 6:45 am. I need a consistent routine and schedule. I need to be able to just let go whatever is not done and get to bed anyway. This is my goal. Sat, 27 Jul 2013 19:18:55 EST Great challenge for me Hello, I'm just restarting with Spark. Signed up end of 2012 and never did anything with it. Returned several days ago and saw this challenge. This is something that is perfect for me as I am really suffering from lack of sleep right now. I work nights and, during the summer I am not able to go to bed in the morning as I am raising my granddaughter and school is out. Sleep will improve once she goes back to school on 8/19. For right now, my energy level is very low because I am only get... Fri, 26 Jul 2013 10:52:54 EST Week One Goals For this challenge I have four goals. <BR> 1. To go to bed at 10 pm 5 nights a week at least. <BR> 2. To get a minimum of 7 hours of sleep a night. <BR> 3. To establish a bedtime routine. This will include an evening toilette, not watching TV or using the computer an hour before bedtime, dimming the lights, having a cup of tea, reading, and possibly journaling. <BR> 4. To get up at 5 in the morning with my dog Lucy and take her for a walk thus energizing me for the day. Here's to week one! Thu, 25 Jul 2013 21:56:07 EST New Challenge Hi! My name is Marie. I came across this challenge and knew I had to join. Sleep is essential and it's one area that I definitely need to improve. I'm looking forward to the challenge and looking forward to encouraging others as well. <BR> <em>249</em> <BR> <BR> <em>381</em> Thu, 25 Jul 2013 13:26:53 EST Do over! Hey folks, I'm Eddie. I'm 52 years old and have a problem controlling my weight. I'm 6'5" and about 290 pounds and have worked out for years but diet and beer keep me from reaching my goals. I'm married for a wonderful wife of 30 years and have two great dogs. I enjoy jogging, gym, gardening and guitar. <BR> <BR> Over the past 4 years I have been as high as 325 pounds and as low as 235 pounds. I have used fitday to track food and exercise for about 4 years and needed some changes to see if ... Mon, 22 Jul 2013 19:56:32 EST Diet mania interferes in my sleep I am bipolar, and cutting down on eating puts me in mania quickly. Even my normal calorie count does. Then I have to take a sleeping pill and the pill make me high and that makes me get up and overeat. Happens every time! Anyone else have this pattern? What do you do for it? Sarah Sat, 20 Jul 2013 15:50:42 EST thinking about week one goals Yeesh, my sleep patterns/quality have been a disaster for what feels like forever! Even after keeping the sleep journal this week, I feel overwhelmed and unsure about where to start. I definitely want to work on <BR> <BR> 1. shutting off all screens (computer, TV) at least 1 hour before bed <BR> 2. developing some sort of relaxing bedtime routine <BR> 3. finding an optimal # of hours of sleep (I suspect it's at least 9) <BR> 4. finding an optimal/regular time to sleep (probably somethi... Fri, 19 Jul 2013 05:30:46 EST Work Hours I have a work schedule that requires me to do 2 16 hr shifts in a row. After Travel time and am preparations(showering,Dressing etc.) I get about 4 hrs sleep on the turn around. What is the best way to deal with this? Thu, 18 Jul 2013 20:02:36 EST Doctors recommendations My doctor wants me to drink a lot less than eight glasses of water a day so I don't have to get up to go to the bathroom so many times during the night. She also wants me to take ibuprofen PM or Tylenol PM every night. If they don't work to try melatonin. I go back in a month to see how that is working. Not sure how I feel about this. Mon, 15 Jul 2013 22:26:33 EST My Goals I want to get to bed by 9:00 when possible, up at 5:00 for work and have a fitbit sleep efficiency of 95 with sleep average of 7 hours. Hopefully, I will be able to increase that throughout the challenge Sat, 13 Jul 2013 11:16:15 EST Week 1... Need to get my sleep on track <em>102</em> I've joined this team to see if I can improve sleep. Somehow it's gone out of whack and my goal is to get back to 8 hours sleep a night minimum with a set bedtime. My sleep has been restless as well for quite some time. I have a husband that works various hours since he is a manager of a 24/7 store and if someone calls out he could be here or not... when he's really tired, he snores a lot, which wakes me and when his hours are normal (no calls out) he goes to bed about 11 an... Thu, 11 Jul 2013 13:07:31 EST Week One: it's working! :-))) Today is Day 6 of my first week in the Challenge, and it's really beginning to work! The last two nights I did *not* wake up in the wee hours-- amazing!!! I've been blogging every day as per the Challenge instructions, if anyone is curious to read my progress. Mind you, not the most exciting reading, but hey, maybe it'll help you fall asleep tonight, hahaha! <em>102</em> <BR> All that to say, I'm thrilled that I'm FINALLY getting some SLEEP!!!!!!!!!!! Thank you, SparkPeople! <em>... Wed, 10 Jul 2013 17:52:18 EST Week One Goals My goals for this week are: <BR> Get 6-8 of sleep each night <BR> Try to have about 30 minutes of quiet/nap time each day. <BR> <BR> <BR> <em>102</em> Tue, 9 Jul 2013 15:30:51 EST New to team Hi, my name is Mary & I've been with SP for a while and just joined your team. <BR> I am now a part time student & work part time while renovating our condo. <BR> This spring I was laid off from my full time admin position and went directly into my new life! <BR> I am more active but need your team's support to maintain a good sleep pattern. <BR> My online virtual campus courses are stimulating & exciting so my mind is active with ideas & brain storming projects & tasks. <BR> My new semester ... Tue, 9 Jul 2013 10:53:31 EST Doing better Long term I know I still have room for improvement but I am doing much better than when I started. Last night was not a good sleep night for me but now I know exactly why it wasn't good and how to fix it. I ate dinner late which causes two problems for me. One I get so hungry I tend to eat more than I should. Two, I need to stop eating at least three hours before I sleep because I have a hiatal hernia. Too full, too late makes for a very bad nights sleep. Otherwise, I have been sleeping... Sat, 6 Jul 2013 13:02:25 EST Week 3 reflection I can definitely see a difference in my energy level on the day after I have slept longer. Still trying to change what I can so I can sleep for longer periods at a time. Really trying to make it a habit to get up at the same time time each day. Going to bed at the same time is not a problem for me. Tue, 2 Jul 2013 09:13:11 EST Week 1 goals I have always been a night owl. I also have ADHD which really messes me up! I have a terrible time with managing my time. I am truly time challenged! <BR> <BR> I am starting a sleep journal this week. I already know that too much caffeine keeps me awake. I also get stressed out easily which makes it hard for my brain to shut off. <BR> <BR> The first step for me is to look at my habits to see where I can make small changes. Since I know that sleep is a key ingredient to losing weight, that w... Mon, 1 Jul 2013 12:30:35 EST Trying Again Hi!! My name is Margie and I have dropped WW to try Spark again. I have been a total slump and not losing anything. I really must lose for health reasons. I keep trying again and again but nothing. I hope that this summer I can jump start something and start to lose again. Sun, 30 Jun 2013 22:32:12 EST hi just cant sleep all night! Hi im new here been having trouble sleeping since i was about 15 anf its got to the point where i now keep my hubby up oh by the way im 27 now any and me keep both of us up is a vary bad thing i have to girls one is 2and the other is 4 so me being tried is not an good thing! <em>39</em> Sun, 30 Jun 2013 06:54:38 EST What a difference... I'm at the end of week two in my sleep challenge, and I'm doing a lot better. I'm using my fitbit flex to track my sleep, and at the start of this challenge I was lucky to register 3 or 3.5 hours of restful sleep, even if I had been in bed for more than 8 hours. Now, I'm getting at least 6 hours of restful sleep each night -- an I've had a few consecutive days of more than 7 hours. <BR> <BR> The difference is amazing. I have more energy, I'm feeling more "alert" when I am awake, and I'm mot... Wed, 26 Jun 2013 12:44:13 EST Hard, but I am trying I am finding it hard to get up at the set time, on those days when I am awake at 4 in the morning and fall back to sleep half an hour before my alarm goes off. But I am trying. Wed, 26 Jun 2013 11:24:21 EST Week 1 Goal To get more than 4 to 5 hours of sleep and start a sleep diary. That is my week one goal. Mon, 24 Jun 2013 10:18:46 EST Is 8 the magic number? I usually get 6-7 hours of good sleep every night. I feel good. Should I really try to increase this amount? Sun, 23 Jun 2013 08:44:21 EST My week 2 I am in bed by 11 almost every night. It is a little harder on the weekends. I stop all food and drink by 8 so I have 3 hours before bedtime. I exercise daily. I have slept as much as four hours at a time this week, which for me is double what I had been doing. Usually can fall back to sleep fairly quickly except for those nights we have been having monster storms, like the last three nights. All in all my sleep has improved and am hoping for further improvement. Sun, 23 Jun 2013 08:06:38 EST hmmm I've been trying to put myself on a better schedule. Since I've started, I'm staying off caffeine at night, somewhat staying off the screen on time, but I'm not going to bed on time. There's too much excitement. Ha ha. No good. Wed, 19 Jun 2013 21:27:18 EST new hi everyone im kim and god knows i b=need ore sleep Mon, 10 Jun 2013 03:28:00 EST goals My goal is to go to bed by 11 each weeknight and 12 each weekend night. Also, get off the computer/tv at least 30 minutes before bed. We'll see if it needs to be longer as I go along. Sun, 9 Jun 2013 16:35:19 EST I am new. Hi All. I am haven't been sleeping well for the past 6 months. My job has decided to start outsourcing our work, getting a new database system, managing 4 ongoing projects, and trying to complete my second masters. I sleep an average of 3-4 hours daily. Lately, it has really been getting me down. Even though my body is exhausted, my mind will not rest. Thu, 6 Jun 2013 22:01:07 EST Want to get off Sleeping Pills i am trying to get off sleeping pills. i only had to start taking them less than 2 years ago when i went from night shift to day shift. Sleep anxiety overrules me. On top of that I have epilepsy. Sleep deprivation is not an option for me. So I'm now at a m-f job from 8-430 & I'm really trying hard to get off the pills but still it's challenging. I'm trying to take melenomin & reduce TV & computer activities at least 10 minutes before bed. <BR> <BR> Any other ideas or things that's worked fo... Thu, 6 Jun 2013 15:53:06 EST Newbie here Hi I'm new to the team. I'm havingtrouble sleeping .My son past away in 2012 ever since then I can't my hours @ work are insane, my hours are midnight to 11 am Thurs-Sat.the days off I can't sleep. <em>30</em> Wed, 5 Jun 2013 09:13:57 EST Goal My goal this week is not to use the tv as sleep aid Wed, 5 Jun 2013 07:08:36 EST Week One goals My goals for week one are: <BR> 1. Be in bed by ten o'clock each night. <BR> 2. Get up without hitting snooze. <BR> 3. Listen to relaxing music for thirty minutes each evening before bed. Thu, 30 May 2013 11:22:46 EST Sleep, sweet sleep These past four weeks have gone by too fast. When I first joined 'Better Sleep Challenge' I never thought that I could get a good night's sleep. But I am on my way to sleeping better! <BR> <BR> I learned several things that help me sleep better. One is to journal. That helps me vent about unfinished, bothersome daily business. And to be able to close my eyes and sleep thereafter is a blessing. The other thing that helps me sleep better is to count my blessings. <BR> <BR> <em>102</em> To ... Thu, 30 May 2013 10:03:02 EST STORMY Hello my name is stormy Griffith and I started today on SparkPeople Im really want to do this right so if anyone has any ideas please share them with me ... Tue, 28 May 2013 22:47:53 EST Goals for Week 1 Goals: <BR> (1) 7-8 hours of sleep each night <BR> (2) Lights off by 10pm <BR> (3) Don't hit snooze button in the morning !! Tue, 28 May 2013 08:48:38 EST Lavender I have a trick I started using that works wonders for me. I sprinkle lavender essential oil drops on my pillow [under the pillow case]. I also use an eye mask, to block out light, that is stuffed with lavender potpourri. <BR> I always leave the window cracked a bit for fresh air, and turn off all radios. I find if a song comes on that I like, I hum to it in my head and wait to hear what's coming on next. Rather counter productive to sleep. Tue, 28 May 2013 08:39:31 EST week 4 discussion Starting on week 4 I have to say that I am sleeping much better. The two things I do to enable me to have a good night sleep is try to stick to routine bed time - journal those areas that I need to write about so that when I go to bed I can sleep. This is good. Thu, 23 May 2013 11:32:37 EST not even close well here's my week two : for the last 3 nights I have been suffering from insomnia ..I've tried hot bath, dim lights, reading, soothing music, soothing nature sounds,Pilates stretches,yoga anything I could think of and last night about 9:00 I was so sleepy I could hardly hold my eyes open as soon as my head hit the pillow my mind deciced it was time to hqve w party ..needless to say I finally feel asleep around 3:30 this morning had to get up at 5:30 to cook hubnys breakfast fix his lunch an... Thu, 23 May 2013 10:25:04 EST Sleep pattern Question At 58 you would think I should have myself organised enough to have a decent sleep pattern but......... <BR> I have to be up on work days at 430am, so reasonably I need to be in bed by 9pm to get anywhere near enough time there. <BR> All the bumph I read tells me I should have a regular sleep pattern 7 days a week, but that seems stupid when normal life does not start for normal folk's routine until at least 730 am with consequently later bedtimes. <BR> <BR> My question is <BR> How do other ... Thu, 23 May 2013 01:23:23 EST feeling good I am in week 4 using a lot of the techniques to sleep better. Its not working everynite but most nights. Wed, 22 May 2013 20:59:01 EST week 3 Into week 3....not doing great every night, but much better overall. Just when I think something had happened for the better sleep I have needed since i was 12 I have a slight setback. I can see things going the right direction though. Sun, 19 May 2013 20:48:42 EST :( week one not going as well as hoped for ..getting in bed late getting up early not getting those hiurs I desperately need but tonight's another night Sat, 18 May 2013 18:18:04 EST week 1 day 4-- not good at all!! up at 4am and not a bit sleepy!!! too much caffeine, tried relaxing nothing seems to be working--but I am going to keep aiming for a good night's sleep and a regular sleeping schedule, this hasn't been a very good week at all, but I have faith that things will get better I am not giving up-- Fri, 17 May 2013 04:30:29 EST week 1--day 3 Slept well once I got to sleep but I had to take a Goody pm to get to sleep. Thu, 16 May 2013 13:24:18 EST Week 1--Day 2 I slept 8 hours, but it didn't come naturally--Head is still hurting from allergies and had to take a goody pm to be able to rest, because this head ache is making me so miserable--Grrr--- Wed, 15 May 2013 13:51:45 EST plenty of zzzs This past week, there is a combination of things I changed that has helped me fall asleep. <BR> -I drank a cup of warm milk when I couldn't sleep <BR> -remembered to go to bed by a certain time <BR> -wrote in my journal to get the stress thoughts out of my mind <BR> -as I closed my eyes I focused on being grateful for all good things and great people in my life <BR> <BR> Life just is..... Wed, 15 May 2013 12:52:37 EST Week one --Day one First week First day--Slept pretty good but not enough last night--about 5 hours--Woke up with a bad headache from allergies--Have stopped taking allergy medicine that I have taken for the last couple of months because they was causing too many bad side effects including weight gain and being tired all the time---headache is now gone but I am really tired and sleepy-- <BR> <em>39</em> Tue, 14 May 2013 10:36:36 EST Sleep and Alzheimer's I read a book by Dr. Neal Barnard entitled Power Foods. He told of a study done that indicated that plaques that cause Alzheimer's are cleared out by the body during sleep. And sleep only, not during any other activity. I'm not giving up on trying to get myself to bed earlier. <BR> <BR> It's hard this time of year when there is so much to do outside. I do yard chores late in the day to avoid the sun. I'll do some chores early in the day when my schedule changes at the end of the month. But ... Thu, 9 May 2013 16:36:03 EST Day 1 Hello. I just joined the challenge and hopefully i will see how this goes. <BR> <BR> How is everyone doing? Wed, 8 May 2013 16:25:09 EST Nearing the end of Week 2 I'm coming to the end of Week 2 and the main things I have discovered for me are: <BR> <BR> &#9829; I don't need 8 hours sleep - 6.5-7 hours seems about right for me - but they need to be consistent hours. Being up and awake early in the morning has been the big pay-off of establishing a proper routine and I'm not having energy dips later in the day as I would normally do. <BR> <BR> &#9829; If I have a strong caffeine drink it completely throws my sleep pattern out - no matter what time ... Sun, 5 May 2013 08:18:42 EST hello I am new to spark people Hello everyone I am new here on spark people and the teams and I am a little nervous because I never posted a message. I am 40 years old. My name is Amy. I am very obese. I have sleep apnea. trying to use my cpap machine every night. I get little to no activity throughout the day. Trying to lose weight on my own but not succeeding. Although I am out of the danger zone of being diabetic. I want to start exercising but having a hard time committing to it. Looking for general support and hop... Sat, 4 May 2013 20:08:43 EST My First Night in Journaling Hi! I joined Week 1 Discussion because I have set my goal for the upcoming week. Ultimately, I will finish the four week on the Challenge of Having Better Sleep. <BR> <BR> In writing a journal I know I will discover things about myself that will help me on my journey toward my ultimate goal at the end of May. And that is, a good night's sleep. <BR> <BR> Tonight is the first night I will begin my journal. And so, I need to make time before my scheduled hour of sleep to write on specific ques... Thu, 2 May 2013 16:53:57 EST I NEED SLEEP Hello Everyone! First week of the better sleep challenge. I joined this challenge because my sleep patterns are way off. I try to get 8 hours a day, but most days I'm lucky if I get 4 to 5 hours. It is affecting my daily activities including work. My goal is to be able to get a good 7 to 8 hours sleep at night. If anyone out there has tips that can help me please let me know. I have tried different ways of getting quality sleep but nothing works, even after a hard days work at the office, I h... Fri, 26 Apr 2013 07:58:18 EST Half way through Week 1 I'm finding this process very interesting. One of my big 'downfalls' is late night TV - so I've really stuck to my guns and the TV has gone off at 10.00 pm. <BR> <BR> Last night for the first time I tried a new relaxation technique - where you visualise the bones in your skeleton, and then you visualise the space between the bones expanding to an optimal level and then you leave the muscles to sort themselves out and relax around the bones. Objective: to allow the body to expand and align ... Fri, 26 Apr 2013 05:03:14 EST Week One Goals Review I did very well with going to sleep before 11pm up until last night when I was by myself all night and that made me stay up until 1am! So, I have to work on really focusing on a relaxation activity before bed EVERY night and not just the nights that it is easy to do when I am not alone. So, for week two my focus is finding a routine before bedtime that will help me to relax Thu, 25 Apr 2013 07:28:18 EST Just don't have time to sleep! So, I am doing the sleeping journal everyday and I am starting to realize what my issue is. I just don't have time to sleep. I have to figure out a way to get into bed earlier but dang....I am just busy! UGH! How many people just find it hard to actually fit in sleep because life is just sooooo busy? Mon, 22 Apr 2013 22:23:14 EST Week 1-My sleep habits Last night I ended up going to sleep around 9:45 pm. I slept most of the night until about 5:30 am. I tossed and turned until my alarm finally went off at 6;10 am. I didn't want to get up but I did. I am feeling really tired today but am going on with my day as usual. <BR> <BR> I am hoping to get to sleep a little earlier so I don't feel so tired during the daytime. I did get about 7 1/2 hours of sleep so not sure why I am feeling tired. We will see how the rest of the week plays out for me... Mon, 22 Apr 2013 13:54:09 EST Week 1 - Day by Day (Sleep Diary questions) <BR> DAY ONE: <BR> <BR> 1. I woke at 6am <BR> 2. I've been headed off to bed by 9:30pm <BR> 3. I don't really have a bedtime routine. I've told my husband that I WILL go to bed at 9:30 EVERY night because I'm always so physically and mentally exhausted. It's what I need. <BR> 4. The last thing I ate was dinner as tracked at 5:15pm. <BR> 5. I did some cardio and the crunchless ab video and a few jumping jacks around 1pm. <BR> 6. I did not consume any alcohol. <BR> 7. I... Sat, 20 Apr 2013 11:11:18 EST Sleep Goal - Week One I want to try to go to bed before 1am. I am a life-long insomniac from childhood, so I am not quite sure how to go to bed at a "normal" hour. I am used to functioning on 4 or 5 hours of sleep at the most for the past 40 plus years of my life. My goal for week one is to find listen to some calming music each night in bed and fall asleep by 11pm. Wish me luck! Thu, 18 Apr 2013 19:50:12 EST Week 2 Reflection It didn't help that I was sick this week, so I was hitting the water and hot tea pretty hard all week - for the purposes of feeling better. It didn't matter what time(s) of the day I consumed - I was up all night. However, I was up all night anyway from being sick. <BR> <BR> TV is not the most helpful relaxer. It's good for winding down after work, but not so good before bed. I knew this, but I seem to have forgotten. Reading did work pretty well. The one downside is wanting to keep reading ... Mon, 15 Apr 2013 14:37:12 EST Can't get to bed earlier I have been having the same sleeping habits for over a year and can't seem to break it. I've tried natural remedies and my dr. increased my anxiety meds for night time. I go to bed around 4 to 7 am and get up at 7am for my daughter, when she goes to school. I then go back to bed and sleep until about 12 to 2. I also take a nap around 7-9 pm. Everyone around me keeps telling me this is not ok but I can't seem to change it no matter what. I don't want to be asleep when it is dark outside u... Sun, 14 Apr 2013 13:36:03 EST Week 2 I need to change my eating habits before bedtime and add in more exercise. Sun, 14 Apr 2013 10:55:52 EST My circadian rhythms can't dance If I go to bed at 10, I wake up somewhere between 1 and 3 and can't fall back to sleep. I am constantly tired. I'm ready to do what it takes to get this under control. Wed, 10 Apr 2013 19:08:01 EST week 2 reflection I am not having trouble falling asleep at my usual 9:30....but my 5am wake up call is still giving me trouble. Hoping that being consistant this week will fix my circadian rhythm Wed, 10 Apr 2013 06:33:55 EST My Crappy Sleep Patterns I joined this challenge to get some motivation and advice on changing my sleeping patterns. I am a recent college graduate so staying up late has become a four year habit. I have tried several things to change this pattern. Even when I attempt to follow a sleeping pattern I find myself just lying in bed unable to fall asleep. I need some tips. HELP..... Wed, 10 Apr 2013 01:03:48 EST Week 1 I've never had issues with sleep, I have issues with getting to sleep. It started with my husband, for reasons to involved to spell out, he does not sleep well when I'm not in bed so on nights where he'd go to bed early because he was tired I would join him and read on my tablet which did nothing to settle my body in for sleep. I was up until midnight, 1am and my husband was having to fight to get me to wake up in the morning (once asleep I could likely sleep through a large explosion) <BR... Tue, 9 Apr 2013 00:25:23 EST Sleep Week 1 Sleep Week 1: I discovered that I am indeed my own worst enemy. I just don't go to bed. I can putter around until one or two in the morning before I get mad at myself and make myself go to bed. Then I'm lucky to get five or six hours of sleep. Anyone else battling themselves? <em>40</em> Mon, 8 Apr 2013 13:17:13 EST week1 diary hi team , how is the sleep <BR> <BR> for the first week i have good and bad days <BR> <BR> day 1: <BR> the first day was the worst ever like if the negative resistance worked and i never slept all the night, it was difficult night , like if you want to do thing and than every thing goes wrong . the first day in the sleep challenge which I thought funny was not funny any more . <BR> <BR> I do every thing named in the world not to do before sleeping . lets count i drink coffee. Eat spic... Sat, 6 Apr 2013 01:50:27 EST Sleep-Week 1 My goal for this first week is to document my sleep pattern so I can determine why I wake up sleepy when I've had 8+ hours and why I stay up when I know I should be going to bed. I wake up the next morning tired and wanting to call into work sick so I can rest. Fri, 5 Apr 2013 10:37:19 EST goals-where to start? I'll be honest-this is a tough one for me. I see some wonderful goals in this forum-get ready for bed at 9, lights out at 10-these look great. But I hate to set goals that I know I won't meet. It's just setting myself up for failure. <BR> <BR> I have tried before to go to bed at 10pm and it doesn't work. Either I read in bed until much later or I turn out the light and lay there until 1am or even 3am trying to sleep. My body just does not like to fall asleep. But I have to be out of bed by ... Fri, 5 Apr 2013 07:39:25 EST