SparkPeople Official Better Sleep Challenge Team Messageboard http://www.sparkpeople.com/myspark/groups_individual.asp?gid=42560 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 http://www.sparkpeople.com/assets/nav/nav_logo_v3.gif http://www.sparkpeople.com/myspark/groups_individual.asp?gid=42560 New here http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x42560x59036775 Joined this group to learn hope to sleep better. Having trouble sleeping most nights. Thu, 4 Sep 2014 01:47:55 EST Sleep Goals http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x59028063 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x42560x58963290 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x58942127 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15457x42560x58875749 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x58857687 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! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x42560x58857502 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x58738815 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x42560x58702460 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15458x42560x58687282 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x58661162 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x58589032 My Goal is to find time to relax before bed so I can sleep Sun, 20 Jul 2014 10:02:32 EST Hi, Everyone http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x42560x58539747 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x58539005 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x58527523 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x58524588 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x42560x58523191 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15459x42560x58522293 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15457x42560x58513066 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x42560x58501967 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x42560x58467098 1.00 am Tue, 8 Jul 2014 10:27:20 EST Great IPhone App - Sleep Cycle!! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=16648x42560x58464011 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=16648x42560x58379529 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15458x42560x58377050 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x42560x58371968 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x42560x58360881 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15457x42560x58295836 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x42560x58232386 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x58221112 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x42560x58077627 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x57996520 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=16648x42560x57977703 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x57885372 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x57822153 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? http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x42560x57811643 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x42560x57778181 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? http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=16648x42560x57702746 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15459x42560x57685838 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x42560x57675028 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! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15459x42560x57649553 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15459x42560x57603383 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15458x42560x57603228 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15457x42560x57570336 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x42560x57534527 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x42560x57515638 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x57505983 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x57488052 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x42560x57469263 Some solid sleep would really be nice..... Fri, 11 Apr 2014 04:39:21 EST Better Habits http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x42560x57456262 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15457x42560x57453004 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x42560x57448383 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? http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x42560x57447711 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x57443701 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? http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x57439857 How has the sleep diary been working for you? Tue, 8 Apr 2014 19:52:18 EST New to this group..... http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x42560x57437739 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x57365675 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x42560x57337881 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x42560x57276849 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! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x57230148 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x57065378 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x42560x57049704 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x42560x56993322 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' http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x42560x56972874 <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!! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15459x42560x56971061 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15458x42560x56954234 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15458x42560x56947890 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x42560x56944979 [can't delete, so emptying out message] Fri, 28 Feb 2014 06:54:28 EST Goals http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x56936761 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x56917457 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15457x42560x56903802 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! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x42560x56843825 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15457x42560x56826947 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x56823450 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15457x42560x56778146 So this week I thought about all my habits around bedtime. I have a decent bedtime routine...at 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15458x42560x56770164 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x56696459 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x56693997 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x56691866 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x56691740 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x42560x56632388 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x42560x56624737 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! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x56619827 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x42560x56538742 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x56520019 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15457x42560x56480482 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x56475833 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x42560x56475516 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15458x42560x56460768 Week three is coming with much better results. I slept really well last night. I am trying to follow a set schedule.....it 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x56453237 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15457x42560x56440400 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x42560x56440086 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x42560x56419750 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x56389003 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x56341288 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15459x42560x56339625 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x42560x56333045 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x42560x56325916 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x42560x56300646 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15457x42560x56271239 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x56244072 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x56159962 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! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15457x42560x56120978 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. http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x56073716 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x56059369 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? http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x42560x56035632 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15458x42560x56025292 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. http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x42560x56014979 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15457x42560x55929075 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x55920337 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 :) http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x42560x55839542 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x55836328 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15457x42560x55685777 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x55602218 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x42560x55542223 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15458x42560x55533914 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15457x42560x55533897 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... http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x55527738 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x55516650 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x55515820 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x55515283 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x55514012 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! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x42560x55511952 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x55484210 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15459x42560x55482777 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x55468764 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15459x42560x55397744 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? http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x42560x55388477 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15458x42560x55378448 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x55374830 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15459x42560x55373498 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15458x42560x55373490 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x55337724 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15457x42560x55304612 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x42560x55304126 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x55304083 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x55299066 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x55298454 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15458x42560x55285034 <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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15457x42560x55261970 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x42560x55231376 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x55216087 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15457x42560x55182585 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! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x42560x55175189 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! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x55175094 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15457x42560x55104065 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x55095147 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x55092169 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x55066622 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x42560x55002570 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15458x42560x54991737 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15457x42560x54898990 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! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15457x42560x54886423 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x54884174 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x54857337 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x54852147 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! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x42560x54843118 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x42560x54842001 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15457x42560x54825234 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x42560x54766458 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15457x42560x54763115 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x54763086 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x54733773 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15459x42560x54733131 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x54731852 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! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x42560x54731566 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x42560x54713679 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x42560x54646120 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x54598176 Asleep by 9:30, up by 5:30...next 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x54597977 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15458x42560x54564195 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x54562535 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15457x42560x54546101 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x42560x54544400 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x54534591 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15459x42560x54519933 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 :) http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x42560x54466137 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. http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x54441251 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x54431313 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x42560x54405585 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15457x42560x54396710 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x42560x54353446 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15457x42560x54351442 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15457x42560x54346339 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x42560x54320026 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15457x42560x54300118 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? http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15458x42560x54293954 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x54292820 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x42560x54276565 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x54270742 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x42560x54265710 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! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x42560x54229961 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x54201774 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x54184395 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x42560x54180710 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=16648x42560x54143168 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x54111128 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x42560x54087852 <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! :-))) http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x54077452 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x54062719 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=16648x42560x54059746 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15459x42560x54023293 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15458x42560x53971724 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x53959842 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x42560x53952403 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! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x42560x53942367 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... http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15457x42560x53896371 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15458x42560x53895485 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x53866330 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? http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x42560x53852508 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15457x42560x53852123 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15457x42560x53810694 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x42560x53678697 hi everyone im kim and god knows i b=need ore sleep Mon, 10 Jun 2013 03:28:00 EST goals http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x53672438 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. http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x42560x53638169 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x42560x53634098 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x42560x53615420 Hi I'm new to the team. I'm havingtrouble sleeping .My son past away in 2012 ever since then I can't sleep.plus 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x53613546 My goal this week is not to use the tv as sleep aid Wed, 5 Jun 2013 07:08:36 EST Week One goals http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x53534920 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15459x42560x53533992 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x42560x53516097 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x53506474 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15457x42560x53506374 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15459x42560x53450445 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15457x42560x53449575 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x53445702 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15459x42560x53442986 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15458x42560x53404268 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 :( http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x53390752 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-- http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x53371361 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x53369286 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x53356281 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15457x42560x53355756 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x53341291 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x42560x53282877 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x53270417 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15457x42560x53225721 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x42560x53220735 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x53195473 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x53114434 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x53113136 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x53101475 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! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x42560x53073009 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x53067390 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x53041087 (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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x53021382 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15457x42560x52977832 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15459x42560x52963483 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15457x42560x52961611 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x42560x52915201 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15457x42560x52905912 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x42560x52904894 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x52890158 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x52882070 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x52849148 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 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x52839646 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? http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x52836865 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 Newbie to the challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x42560x52826140 Hi I'm new to the challenge, though not to spark. I'm 40 with two young boys (6 and 8 years old) and I don't sleep well. This last week has been particularly hard since I didn't get my typical 1 hour sleep in on Sunday and I've been needing to get up early for work. A sparkfriend recommended this challenge. Thu, 4 Apr 2013 11:50:41 EST Week 1 Goals http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x52800842 My Week 1 goals are to turn the t.v. off by 9:00 p.m., get ready for bed and read until 10:00 p.m. or I am sleepy. Whichever comes first! Tue, 2 Apr 2013 18:15:59 EST what we tell ourselves at night http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x52796151 Why is it when we want to stay up past our regular bedtime that we reason with ourselves that we'll be fine in the morning...I mean, we don't feel tired NOW so we probably won't feel tired in the morning...and then the alarm rings! And we can't even open one eye to hit the snooze button...we just feel around sometimes knocking the clock out of reach...why are we sooo tired when everything was fine last night?! Just 5 more minutes please! ok, just one more 5 more...ok, just 2 more...ok, now... Tue, 2 Apr 2013 11:51:24 EST Pillows http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x42560x52794293 Okay, I broke down and bought an expensive pillow (for side sleepers) and it might work some, but it's not "cozy". In the middle of the night I wake and want my old pillow anyway, that I can cuddle with? Apparently "support" is not all I want/need in a pillow. Tue, 2 Apr 2013 09:48:52 EST My Goal http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x52792611 My sleep goals for this week: <BR> Start bedtime routine at 9:00 p.m. <BR> Lights out and TV off by 10:00 p.m <BR> NO waking up and getting a "midnight snack" <BR> Get up when Alarm sounds; do not continuously hit "snooze" then rush to get ready and get out the door on time. Tue, 2 Apr 2013 08:03:58 EST REM http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15457x42560x52790184 What works best for you in order to get a quality, solid, night sleep? <BR> <BR> I so rarely go through the entire REM cycle which leaves me feeling restless, like I haven't slept. I would love and appreciate any advice and/or suggestions. Thanks! <BR> Tue, 2 Apr 2013 00:17:57 EST new member http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x42560x52774085 Hi, my name is Heather, and I'm new to this team! Mon, 1 Apr 2013 01:31:15 EST Aussies need our sleep too.. http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x42560x52762360 My sister and I need to sleep better at night so we can start getting healthy, after we have got this under control then we can concentrate on exercising and losing weight Sun, 31 Mar 2013 06:29:02 EST Week 4 - Results http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15459x42560x52728913 This entire challenge has taught me a lot. I realized the importance of a pattern, a routine, and sticking closely to the times for the most success. Yesterday, I had to wake up an hour earlier, but when I moved my bedtime an hour earlier, my body was most definitely not ready and wouldn't let me sleep until my usual bedtime (oh, well...I tried). <BR> <BR> I also realized that drinking and eating do influence my sleep quality. I make an effort to finish eating by about 10pm and no caffein... Thu, 28 Mar 2013 11:15:47 EST On going dreams... http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15457x42560x52699497 First off I would like to say that I have had a pretty good stretch of decent sleep lately; however, starting this past weekend I've been finding that I can get to sleep and I'm pretty sure that I stay asleep but I have been having such vivid dreams that feel more like watching a movie all night long (yes, I was off my regular schedule on the weekend but only by an hour maybe). This of course makes me feel very tired in the morning and I can't seem to get straightened out. Anyone else have th... Tue, 26 Mar 2013 10:16:58 EST Slept very well last night. http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15457x42560x52695306 I took the tip to play soft classic music. I slept like a baby all night. Can't wait to try it tonight. I will let you know. Tue, 26 Mar 2013 00:50:05 EST Week 2 Reflection and Goal http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15457x42560x52690465 The past few days I had to deal with some pretty serious problems.. I couldn't sleep well because of all the stress that is going on.... <BR> But because of the first week and the beginning of the 2nd week I still feel like I learned a lot about my sleep, and how to achieve a better sleep. <BR> <BR> - I have to avoid to drink and eat too much in the evening, because this just gives me too much energy, and therefore it's hard to fall asleep or to stay asleep. <BR> - To read right before I go... Mon, 25 Mar 2013 18:43:46 EST Week 3 Thoughts http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15458x42560x52637713 I am in Week 3 of the challenge, and as I was perusing the articles, one thing really stood out to me: Procrastination. <BR> <BR> Here is a quote from the article (http://www.sparkpeople.com/resource/motiv<BR>ation_articles.asp?id=318): <BR> <BR> "Being accountable to something written on paper compels me to act. It may be true that thinking before you act is a virtue. But too much thinking leads to very little action. And action is everything when it comes to reaching meaningful goals and... Thu, 21 Mar 2013 19:28:49 EST Hi! Just wanted to introduce myself.... http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x42560x52622215 Hi everyone, Just wanted to introduce myself and say that I am struggling with my weight and want to lose nearly 80 pounds and thus, welcome all and any information you have that could help me reach my goal.,. Thanks a bunch. Blessings,. Lillian Wed, 20 Mar 2013 17:34:42 EST Melatonin anyone? http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x42560x52617779 For years I have been waking up, wide awake, raring to go at 2,3,4 am. Boy, do I hate that. My mind is racing and my body is exhausted. I just started taking melatonin and it works! I get sleepy faster and sleep more soundly. However, my ears have started ringing. I went to the doctor. Nothing wrong, except I took Nyquil a few times with the melatonin. Nyquil can make your ears ring. It comes and goes. Hope it goes away permanently. I need to go to bed at 10 every night because I alw... Wed, 20 Mar 2013 11:05:19 EST hello http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x42560x52597643 hi my name is Toni I am kind of new here. I have been a member since 2011 but fell off track completely and now I plan on getting back on. I want to do the sleep challenge as this particular topic has been hard for me lately. I seriously need help and im hoping to get it naturally I do not do doctors as I do not have the time do. So I perfer at home remedies for just about anything. Tue, 19 Mar 2013 02:52:54 EST New but not new to this site http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x42560x52583201 Good morning all! I'm Karen. Mother of two, wife of the Army. I've used this site before, but after I lost weight back in 2006 with my first born I sometimes just come back here and view. Well, I decided it was time to do this again! After having my 2nd child 5 yrs ago. I thought it was time. Health wise and me wise. But this week we have a lot of personal issues going on..so bare with me. I am extremely stresses out! Mon, 18 Mar 2013 07:15:07 EST Week 2 Goals http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15457x42560x52536976 Some things I want to focus on this week: <BR> <BR> 1) No caffeine after 9:00 or 9:30pm. <BR> <BR> 2) TV/computer off at 10:30pm. <BR> <BR> 3) Lights out at 11:00pm (I like to read at night). <BR> <BR> 4) Try to wake up when my alarm rings the first time (6:50am) instead of hitting the snooze and sleeping an extra 9 minutes. <BR> <BR> This week has seen iffy results. Daylight Saving wasn't kind to me, so Sunday/Monday nights were rough. Tuesday night, I stayed up way later than I wante... Thu, 14 Mar 2013 19:52:50 EST 60 Day Challenge!! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=16648x42560x52525435 Hello everyone!! <BR> <BR> This is for all you Sparksters that managed to get through week 4 of this challenge and are ready for a new challenge!! <BR> <BR> Did you enjoy this challenge and are ready to pump things up even more?!?! <BR> <BR> The 60 day challenge team is for those dedicated to changing living a healthier lifestyle for the next 60 days. You can stick to a specific exercise regimen, practice healthy eating, or (and preferably) both!!! Once you join this team, a detailed plan... Thu, 14 Mar 2013 00:54:29 EST Intro http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x42560x52479254 I'm like many of you and have had sleep problems for longer than I can remember. This is my first day on the sleep challenge. Glad to be a part of and good luck to all of you. Mon, 11 Mar 2013 03:40:39 EST Should I Go To Bed Early Monday Night 1st Day SP? http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x42560x52473736 Or Tuesday Night? Monday I ant to relax before I throw myself in! No not that I am worried or anything like that old age! yer erm I am 31!! Ah relax before house chores next day, instead of throwing myself in! Even tho I you do go early to bed you do get a goodnights sleep common sence but my relaxation monday mm what do you think? Thank You. <em>102</em> Sun, 10 Mar 2013 18:26:33 EST better sleep challenge http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x42560x52472353 Hi, <BR> My name is Nicky. I am a college student and the lack of sleep is affecting my daily activities. Sun, 10 Mar 2013 16:30:05 EST In Week 2 - Doing Well! http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15457x42560x52445327 I am so excited about last night. My goal for this week is to get at least 7.0 hours of sleep. My ultimate goal is to get at least 7.5 but I must do this in small steps. My Fitbit indicates that I got seven hours and 21 minutes last night! Yes, it is an estimate, but it is the best thing that I have right now, and I am thrilled! Fri, 8 Mar 2013 15:51:18 EST Week 1 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x52416586 I'm only two days into the challenge, but I had to comment that I seem to have MORE trouble falling to sleep and staying asleep than I had before I started the challenge. It took me a bit longer to fall asleep last night and my sleep was light and a bit fitful. Also, the past two nights I woke up to use the facilities - something I almost never do. <BR> <BR> Of course, I am the worrying sort of person, so perhaps it is my worrying about the challenge that is making my sleep poorer? Wed, 6 Mar 2013 16:21:36 EST Week One So Far - Struggles http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x52351497 I have been doing well this week on getting to bed on time, which for me is a wonderful thing. But this week my sleep quality has been terrible. Even though I have been in bed trying to sleep I have not slept well at all. I get to sleep pretty quickly but I keep waking up for a variety of reasons. My leg hurts (sciatica), I'm too hot, I'm too cold, etc. I think I have been waking up 15 or 20 times a night. Typically I sleep for two or three hours and then the waking starts. I go back t... Sat, 2 Mar 2013 09:09:28 EST Week 3 Reflection http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15458x42560x52351383 I enjoy sleeping in a little bit on the weekends, considering a five thirty wake up time and a nine thirty bed time, I allow myself to deviate from the schedule. <BR> <BR> However, with a little effort I have been better able to stick to the schedule and planning everything before bed. Makes waking up a lot easier. Sat, 2 Mar 2013 08:59:48 EST Start of Week 2 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15457x42560x52319208 Just starting second week. I've been keeping a journal of my sleep on my spark blog. I have been getting seven hours of sleep if you stitch together the sleep times. Waking up every two hours but falling back to sleep quickly. <BR> <BR> Haven't noticed much change from eliminating drinking decaf coffee after I get home from the library at 8:00p.m. Was hoping I wouldn't want to use the bathroom after falling asleep. Changed to one cup of decaf green tea. <BR> <BR> Anyway, I'm still hopeful ... Thu, 28 Feb 2013 06:14:17 EST Reflection on Week 4 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15459x42560x52288347 I can't believe how much my sleep has improved doing this challenge. <BR> <BR> I have kept the Sleep Journal every day - and will continue with this - along with ending the day by writing down Three Good Things that have happened. This helps me drift off to sleep with good thoughts in my head. <BR> <BR> At the beginning of the challenge I was going to bed too late, and waking myself up too early most days. I have now settled into a routine of 10.30 sleep and 7am wake - which gives me ab... Tue, 26 Feb 2013 05:24:28 EST Week 2 Reflection http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15457x42560x52287603 My two changes to that I made this past week to help with my sleep: <BR> <BR> 1) Drinking chamomile tea at night to help me relax and get to sleep more easily <BR> <BR> 2) Getting and STAYING in a routine. This sounds so easy! But in actuality, especially with two young boys who are home all day with me, this is quite a task. Making sure the video games, computers, televisions all stay off by 9 PM, having myself and my boys in bed and ready for sleep by 10 and lights off has been proving to... Tue, 26 Feb 2013 01:00:10 EST adjusting hours of sleep http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15458x42560x52281263 I find i have no problem sleeping 7 hours a night...I have a problem with what hours I want to sleep. I get very sleepy around 8:30 p.m. but I do not need to be up intill 6:00 a.m. I find I have to make myself stay awake intill 10;00 or I will be wide awake at 4:30 in the morning Thats 2 hours in the evening(every evening) wasted on just fighting sleep HELP P.S. If I start my day any earlier it would wake up the rest of my family) Mon, 25 Feb 2013 16:31:23 EST A Well Rested Morning http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x42560x52223342 Hello Everyone !! I'm Sheila K. a 1 month user/member of Spark People. I have over 100 pounds to lose but I think this is a great way to get started because I do not want to do the meetings thing. I"m also in a weight lose challenge at work so the double duty gives me lots of support. Looking forward to learning how to get around the site easier so I will get all the info available. Happy weight loss to us all!!! Thu, 21 Feb 2013 15:10:29 EST Acupuncture For Sleep http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=16648x42560x52215861 I took a decision recently to try acupunture for a number of issues, including a 5-6year run of poor sleep. Like anyone I was skeptical but still approached it with an open mind. <BR> I've had 3 treatments now over a 3.5week period. The changes were subtle to start with - rather than waking up at 1.30am it changed to 3.30am. Rather than stay awake, I would roll over and go back to sleep. So I thought - BONUS! However, the last 3 and I repeat 3 nights, I have slept all the way through - ar... Thu, 21 Feb 2013 03:06:52 EST Sleeping With A Baby http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x42560x52210909 Hello everyone so I have a bad habit of not going to bed when im supposed to and I have to get up everyday at 6am to get my 5yo to school then of course she wakes up at 6am on the weekends so I should be in bed by 10 at the latest but sometimes this doesn't happen either because I can't sleep or because my 8 month old baby just wont go to sleep then there is the problem of her waking up at night and she wakes up a lot my husband works 12 hours everyday and doesn't get home 'till about 3:30am ... Wed, 20 Feb 2013 18:17:05 EST Long term goals http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15459x42560x52207596 My long term goals: <BR> Sleep a minimum of 6 hours per night, optimal 8 hours <BR> Set and keep sleep and wake times (adjusted as scheule changes) <BR> Follow Pre-Sleep routine to help get to sleep easier <BR> Continue to monitor through my journaling and adjust as necessary Wed, 20 Feb 2013 13:15:11 EST Week three summary http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15458x42560x52207519 A bit late, but week three went well. I am learning to work smarter during the day to get everything done and to be on time for bed. The pre-sleep routine and regularity of bed time are making falling asleep easier. Wed, 20 Feb 2013 13:05:49 EST week 4 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15459x42560x52195901 My goal for sleep is to continue getting 7 to 8 hours of sleep at night and leaving a little time for reading before bed to wind down. Tue, 19 Feb 2013 18:10:26 EST sleep :( http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x52193853 well i am on my firts week of the sleep journal n on my first day. i have sleep problems big time. most nights i go to bed around 12pm n dont get to sleep till1 or 2am. i wake up for work exhausted and then im not in the right frame of mind for work. i do suffer alot with pain in my back n legs n arms(restless arm syndrome) and it keeps me awake alot. am hoping by doing this i will manage to get a gud nights sleep for a change. i work in a care home n the earliest i do get in if im working is... Tue, 19 Feb 2013 15:08:14 EST Week 1- Goals http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15456x42560x52186101 First week: <BR> Setting up my sleep journal to record <BR> Start recording without any changes for one week <BR> Once I have the data, I will begin to make changes <BR> Read articles that have been recommended as well as those that catch my interest. <BR> <em>102</em> Tue, 19 Feb 2013 01:23:36 EST You know that little kid who http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x42560x52182517 You know that little kid who whined, "Just let me stay up 30 minutes longer and I PROMISE I'll get up on time in the morning!" every night? That was me. It still is me, even as an adult. Staying up past a normal bedtime and hitting that snooze alarm every morning. It's not that I couldn't get 8 hours sleep every night. I don't have insomnia or any medical issue keeping me awake. It's me keeping me awake. <BR> <BR> I joined this club to put that little kid to bed once and for all. Mon, 18 Feb 2013 20:05:37 EST week 2 reflection http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15457x42560x52182464 I'm watching a lot less t.v. and find that I don't miss it as much as I thought I would! Thank goodness for the DVR, I still get to see all my faves, it just takes more days. I have a specific time I need to be in the shower by so that I make my bedtime and it allows for just about 1 hour of TV per night. Not bad! My mornings are much smoother because I wake up so much more refreshed it doesn't take 2 cups to wake up. Mon, 18 Feb 2013 20:01:44 EST Postpone start date http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x42560x52150850 I joined Tuesday of this week but not able to work on my sleep diary partly due to lack of sleep, napping everyday, I decided to start tomorrow, the beginning of another week. Can my start date be changed? Thank U. <BR> <BR> I need to <em>102</em> Sat, 16 Feb 2013 15:11:51 EST week 3 sleeping http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15458x42560x52130390 I did pretty good this week at getting 7 hours, but I need to work on 8 hours. Thu, 14 Feb 2013 23:26:12 EST Need better sleep habits http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=-1x42560x52121796 It has been a challenge for us to go to bed at a decent time - we struggle with it on a daily basis. When we were first married - dh went to bed early and I was a night owl - I changed my habits to match his. Now - as he has gotten older (and busier) - he is a night owl (often keeping me up). The other problem is that we are really busy during the day - with homeschooling - so the other things I would normally do in a day gets done in the evening. That stretches our evening out - and the ... Thu, 14 Feb 2013 10:24:16 EST Day 1 Week 3 http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15458x42560x52093915 So pleased with my progress so far - really looking forward to Week 3! <BR> <BR> Task 1: I work shifts and sometimes have to be up at 6am, but most days I don't need to be up until 7am, so I decided to change my wake time to 7am - and working back, I get to lay down at 10.30pm - giving me 8.5 hrs. This seems to be giving me enough energy at both ends of the day - so I'm sticking to it for now. <BR> <BR> Task 2: I'm pretty good at staying on task due to the fact that I follow FlyLady -who ... Tue, 12 Feb 2013 11:39:59 EST