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SWEETDARLING1 SparkPoints: (8,443)
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3/22/17 12:24 P

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My goal is to get myself to go to bed the same time each night as opposed to different times each night. This hopefully includes weekend nights too.

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GRAMMACATHY's Photo GRAMMACATHY Posts: 21,416
3/20/17 2:05 P

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And you will look fondly back on those childhood years.

I did not get to sleep till 1:30 last night. So much for my 11PM goal. I think it was the Matcha tea. No caffeine after 11AM needs to be added to this goal for me.

Cathy
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LPORTER2015's Photo LPORTER2015 SparkPoints: (97,692)
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3/20/17 10:55 A

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Well, I started out right last night...In bed by 9pm and fell asleep, but woke up at 2am to one of my son's crying and then I could not go back to sleep. I'll try again tonight. This too shall pass, right? I keep telling myself.
emoticon

Latisha - Detroit, MI - Eastern Standard Time

2017 Winter 5% Challenge Rookie Team Extra Leader
2017 Winter Biggest Loser Challenge - Emerald Gems

While I know myself as a creation of God, I am also obligated to realize and remember everyone else and everything else are also God's creation. -Maya Angelou


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GRAMMACATHY's Photo GRAMMACATHY Posts: 21,416
3/19/17 2:23 P

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Lights out by 11PM and maybe add some meditation or healing music to help combat the pain in the shoulder that keeps waking me. No food after 8PM either .

Cathy
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ELONKA1's Photo ELONKA1 SparkPoints: (11,680)
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3/4/17 8:50 A

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Sounds like a good plan!

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ELONKA1's Photo ELONKA1 SparkPoints: (11,680)
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3/4/17 8:49 A

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Good plan!

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ELONKA1's Photo ELONKA1 SparkPoints: (11,680)
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3/4/17 8:49 A

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I find I MUST have a nap after one of my exercise routines.IF I don't I'm tired later in the day or fall asleep early eading or watching TV. IS it bormal to need some rest after 40-60 minutes exercise at age 66?

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IMREITE's Photo IMREITE SparkPoints: (365,301)
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2/10/17 9:42 P

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week 1 was interesting. some days went well. i decided to jump into it on friday, without much planning. so no nap on friday. was up earlier then normal on sat went out with my mom, came home cleaned and did some other tasks. by 4pm i was so tired. i took a nap. sunday was also up around 9 am. i did not nap sun- wed. thursday night i gave in and slept for 90 minutes.
i am strugggling to stay focused and active when awake. i tend to sit and zone out for a while.

a few nights i did eventually get moving and cleaned or organized some stuff. more to work on next week.

Tammy CST
Scarlet Dragons, Romanian Ridgebacks Squad


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SPARKLED146's Photo SPARKLED146 SparkPoints: (295,803)
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2/8/17 4:20 P

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My goals are to cut back on coffee and other foods with caffeine and to stay consistent with bedtime and wake time.

Kristi

5% Challenge- Central Time Zone


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NEWB531 Posts: 265
2/8/17 7:09 A

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My goal is to shut down the computer and go to bed to read earlier by 5 minute increments until I find what works for me. I get sidetracked playing games which I know is affecting my sleep

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SILVERYESTERDAY's Photo SILVERYESTERDAY SparkPoints: (51,880)
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2/6/17 11:10 A

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I want more consistent energy levels and a clear routine.

"It is ok to fall down. Get up. Look SICKENING' and make them eat it."
Latrice Royale.

Courage is not the absence of fear, but the judgement that something else is more important than fear


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2/4/17 3:09 P

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It's that lag time of the year when I want to hibernate.

I usually go to bed the same time. I have a special needs son. As soon as he sees me he vents about whatever is irritating me. After listening and doing what I need to get through those episodes leaves me drained of all energy. Then try to get back on track of what I need to complete in a day. You can try to tell him "I have xyz to do" that usually fans the flame for more confrontational responses. Oh bother it is one day at a time. Things got to get better.

"One of the secrets of life is to make stepping-stones out of stumbling blocks." -- Jack Penn


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IMREITE's Photo IMREITE SparkPoints: (365,301)
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2/3/17 9:15 P

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i want to have more energy and wake up excited to start my day instead of being sleepy.

specific: be sleepy at bedtime so i can get 7 hours of sleep a night. on weekends wake up around the same as work weeks so i can get stuff done.
i will start to make midnight the hard stop for bedtime and then 1130. in time i hope to make it 11pm.

Tammy CST
Scarlet Dragons, Romanian Ridgebacks Squad


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BECCAISDOINGIT's Photo BECCAISDOINGIT Posts: 2,863
2/1/17 9:37 P

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I try to go to bed at 10 and wake up at 6 every day.

Fall Seven Times, Get Up Eight.


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KOALA1949's Photo KOALA1949 Posts: 2,721
2/1/17 1:55 P

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I go to bed the same time every night

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FRANCESCHA's Photo FRANCESCHA SparkPoints: (60,083)
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1/30/17 4:47 P

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I try to go to bed around the same time every night.

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ZRIE014 Posts: 10,739
1/30/17 4:27 P

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I make sure that I get 8+ hours of sleep every night.

SHASHASHEILA's Photo SHASHASHEILA Posts: 188
1/25/17 12:14 P

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My goal for week 1 is to really understand my patterns using the tracker. I fall asleep on the couch, then wake up at 3 in the morning to watch TV. It is a bad habit that has spilled over into my life since my father became ill. I am hoping that my determination is enough to undo this 2 year mess I am in...

Day 2 - up at 3am again. Ughh. I guess I knew nothing changes overnight. Hope to sleep through night 2....

Day 3 - fell asleep on the couch, but when I did get to bed I slept great. Feel refreshed today.

Finished week 1 - lack of routine is clearly my problem...Now it's time to realign!

Edited by: SHASHASHEILA at: 2/2/2017 (13:07)
Sheila
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UPWARD_KES's Photo UPWARD_KES SparkPoints: (8,913)
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1/21/17 12:10 A

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My goal for tonight is to get to sleep by 1:30 a.m.! It's Friday and I bit off more than I could chew tonight. I had catch up since I hadn't been feeling well. So, threw caution to the wind and here I am on Spark just a few minutes past midnight. I plan to sleep in tomorrow. Though, this is obviously not ideal. I had planned to be done at eleven.

My goal for the week ahead is to do relaxation by 9:30/10:00.
I've got to turn the computer off earlier. I usually do but every once in a while, I overdo it.
I've heard no screen time an hour before bed. Does anyone else practice that?
I'll have to think about it.
I'm going to start with the relaxation goal.

Good night, friends!

For I know the plans I have for you. Plans to give you a future. Plans to give you a hope says the Lord! Jeremiah 29:11

Every single one of us is totally worth it! Don't give up on yourself, God hasn't!

I make a commitment to myself to work towards my goals today and seize the moment!

~karen~


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1/20/17 11:32 A

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I usually go to bed at the same time each night.

My house guests chooses to stay up later, he likes to watch those scary movies, which in turn spill sounds into the sleeping area. I do my best to tune him out. Then the dog has to make her trips to the bathroom. Little dog, little bladder. I usually fall back to sleep no problem. Sometimes I wake feeling like a train ran me over. Always room for progress. emoticon steps.

"One of the secrets of life is to make stepping-stones out of stumbling blocks." -- Jack Penn


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THEEXERCISER's Photo THEEXERCISER SparkPoints: (170,630)
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1/15/17 3:42 P

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My goals for week 1 are
1. lay down at the same time every night
2. do a relaxing things before bed ex. stretch, read etc.
3. wake up around the same time every morning
4. turn off the tv earlier then I usually do

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JUNETTA2002's Photo JUNETTA2002 Posts: 7,115
1/1/17 11:04 A

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I need to reset my clock because I am awake a lot during the night which makes me tired during the day.

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HEALTH_NOW's Photo HEALTH_NOW SparkPoints: (32,516)
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12/26/16 10:02 P
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My internal clock usually wants to go to sleep early morning & sleep late into the day. My life requires I be up at 5am & getting home between 8 & 9pm (sometimes later). I use carbs for energy & to stay awake. It is all catching up with me & I want-need to change. Having slept last few days, this seems like a good day to begin a better schedule.

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RITA1956's Photo RITA1956 Posts: 1,469
12/23/16 4:42 P

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I need to reset my internal clock. I want to sleep at night and be rested and awake during the day. Is that too much? I'm not able to work anymore so my alarm clock is only used for appointments. I started staying up later and later until now my internal clock and chronic pain have made me a nap taking vampire.

Edited by: RITA1956 at: 12/23/2016 (16:42)
Rita--Topsham,Maine--Eastern Time
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-You can find positive or negative in any situation depending on what you're looking for.
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SIMCYN's Photo SIMCYN SparkPoints: (25,837)
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12/22/16 4:49 P

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My goal is to get 7 hours solid sleep. I have a fitbit and it seems to track it pretty good. Looking back... I see a couple of naps I took last week... and surprisedly, both happened after the only 2 nights where I actually did get 7 hours sleep. Hmmm. Perhaps I do better with 5.

My second goal is to do the diary although from looking at what fitbit showed last week... that may be a better indicator of how I am doing.

Cynthia
central standard time, Iowa
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People often say that motivation doesn't last. Well, neither does bathing--that's why we recommend it daily." --(Zig Ziglar)


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12/19/16 12:54 P

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I am trying to combat stress, and that means getting more than 4-5 hours of sleep. So my goal is to get no less than 8 hours of sleep each night...more on the weekends.

Confidence comes not from always being right, but from not fearing being wrong. ~Peter T. Mcintyre

Try and fail, but never fail to try. ~unknown

Nothing reduces the odds against you like ignoring them. ~Robert Brault
SEAOFCARNAGE's Photo SEAOFCARNAGE SparkPoints: (59,161)
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12/2/16 8:02 A
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I actually have no trouble sleeping, but I find myself falling asleep in the afternoons. I am now wondering about the quality of my sleep? My goal is to make it a week without feeling worn out be the end of the day!


"UNLESS, unless someone like you cares a whole awful lot, nothing is going to get better. It's not" ~The LORAX

Be the change you wish to see in the World~ Gandhi www.seaofcarnage.wordpress.com


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TRIMROCKER's Photo TRIMROCKER SparkPoints: (14,016)
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11/9/16 3:19 P

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I've struggled with sleep at least since I was a junior in high school. Now I'm 45 and due to my life's only getting busier, I've realized I can't delay fixing this behavior.

My problem has mostly stemmed from FOMO (fear of missing out), I think. I've had a sleep study and there was nothing abnormal.

Over the last few years, with therapy, reading, and the support of my partner, I've learned a lot about good sleep hygiene and have implemented solutions here and there. The main thing I've struggled with, unfortunately, is the real key piece of this whole endeavor: getting more sleep. :-) Consistently and sustainably.

I've always been the kind of person to fall prey to the all-or-none thinking traps, and the same applies to sleep. I've felt like, "Well I need to get 8, 9, or 10 hours of sleep every night or else what's the point!" Obviously, that's not helpful. I assessed where I am, and what I can do right now. I've decided that getting at least seven hours of sleep per night would be a HUGE improvement over where I've been for the last few decades. I can get a little extra on weekends, so I also have a weekly sleep total in mind, which is fifty-one hours.

So, here are my sleep goals:

1) Get 7+ hours of sleep every single day, unless there are really exceptional circumstances that can't be avoided.
2) Don't use getting home late or missing bedtime in order to fit in my dinner or other "essential" activity become an excuse for missing my bedtime and getting sleep, which is by far the more important thing for me right now
3) Get 51 hours of sleep per week
4) Stick to my bedtime no matter what

Thanks for reading!

Edited by: TRIMROCKER at: 11/9/2016 (15:22)
Ali -- Brandon, Mississippi -- Central time
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STARTAGAIN716's Photo STARTAGAIN716 Posts: 43
11/7/16 8:51 A

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I slept 9 hrs and 10 minutes!

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LAMBSMZKITTY's Photo LAMBSMZKITTY SparkPoints: (9,723)
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10/29/16 3:51 A

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I joined this challenge Oct,11, 2016 and have thus far failed to complete week 1, but I AM NOT GIVING UP UNTIL I'M DONE! My goal is to get in a good, 8 hour UNINTERRUPTED sleep, which I've learned how to reach b:y:

1) Limiting caffeine to below 400 mg/day, and then before noon! I used to drink up to 9 Monster Java coffee drinks throughout the day! That was almost 2000 mg caffeine/day!

2) I've also readjusted my nights from days, back into nights and days from nights, back into days by setting an alarm clock from 9 pm - 6 am, giving myself "Thunder and Rain"music off youtube and an hour to fall asleep! That's been working very well. I especially like:

www.youtube.com/watch?v=5fNLEPrNi2A

This reminds me of holding hands with my younger sister during a particular heavy thunderstorm where the house was shaking during the thunder. Was scared then, but now, soothed from the love we had as sisters!

Edited by: LAMBSMZKITTY at: 10/29/2016 (04:25)
Cathleen
Central Time Zone

"Being confident of this very thing: that He who has begun a good work in you will complete in unto the day of Jesus Christ"! (Phil 1:6)


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SZNNHUB's Photo SZNNHUB Posts: 73
10/5/16 8:21 P

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Bedroom used for sleeping only.

Take a deep breath and Smile.


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SHERRYS2015's Photo SHERRYS2015 Posts: 160
10/4/16 6:52 P

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My goals are to go to sleep on time 3x this week and to write in a sleep journal.

Sherry
Hershey PA (EST)


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BETTYBOOPLOLLY's Photo BETTYBOOPLOLLY Posts: 112
10/2/16 1:07 P

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On my better sleep challenge, I am writing on my journal. I dont have trouble falling asleep because I go to sleep at 11 or 12 . If I go to sleep earlier, Im not able to sleep. But I do wake up tired. So I am going to work on my sleep.

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9/28/16 9:08 A

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I just joined the Better Sleep Challenge. Goals for the first week are: Join and Track Team Goals, Use Blog on Spark Page for Sleep Journal entries, and Bed time 10 pm Wake Time 7 am.

Take a deep breath and Smile.


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8/23/16 11:15 P

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I have a C-pap machine and it let's me know how many hours I sleep. It became an required for me because I have a commercial license. One of those sitting on the border so doctor elected here you go add this to your repertoire to stay healthy.

"One of the secrets of life is to make stepping-stones out of stumbling blocks." -- Jack Penn


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CATTIECANNSLUGG's Photo CATTIECANNSLUGG SparkPoints: (22,789)
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8/19/16 3:37 P

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Goals..
Keep the sleep journal is one, definitely. I think I need to learn to stay in bed when I first open my eyes. Once that happens, I am up!! And want coffee!!

For now a more realistic goal is to go to bed at a reasonable time, like 9 or 9.30 PM. Sometimes I get caught up in what I'm doing, like walking on the treadmill, and forget to go to sleep at a good time.

I think those are good for now. Thank you!

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8/4/16 4:54 P

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I have so many goals in this area of my life and I have been working on and off on this for a couple of years and having short term but not long term success. I realized recently that this has got to be higher up on my to do list if I am going to be able to make other things happen with weight loss and exercising.

My goals for week 1 are:

1) keep the sleep journal

2) review it the following day and make a new goal list to start to follow the second week.

Pam

TweetyX2 (Pam)
Time Zone: EST
Atlanta, GA, USA

Jan. 11, 2017- Dec. 31st, 2017: Break through to Onederland!

I have the knowledge. I have the tools. I have the desire.

SO: what's stopping me??




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TOYOTA2005's Photo TOYOTA2005 Posts: 689
7/26/16 1:05 A

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My challenge goals for this are: Get 8 hours of sleep; write in my sleep journal at least 3 times a week; go to bed at the same time every night---I have not decided whether to do 9:00 or 9:30. emoticon

Renew a right spirit within me....PSALM 51:10

Team leader FIRM YaYas





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7/22/16 8:52 P

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In this hot humid weather it I hard sleeping. The fans are running....we do not have AC, at least the air is moving. If there were no kids in the house I might elect to sleep totally in the birthday suit.

"One of the secrets of life is to make stepping-stones out of stumbling blocks." -- Jack Penn


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HEALTHY4GINI's Photo HEALTHY4GINI Posts: 380
7/12/16 2:53 P

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I am not really sure what thread I should post this to , but , my problem is, I joined the challenge 2 days ago and have not received any e mail instructions on what to do for the challenge. Could someone tell me if I made a mistake or is it Spark?


Thanks Gini


If not now, When?

Mar 15/16 - 287.6

Gini

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M_ELENA08 SparkPoints: (10,745)
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6/28/16 11:48 A

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My goal is to get at leas 7 hours of sleep, because actually I'm having between 5 to 6 hours but I feel tired, blue, irritable, and I've gained a lot of weight.

Edited by: M_ELENA08 at: 6/28/2016 (11:50)
DIANEDOESSMILES's Photo DIANEDOESSMILES Posts: 13,686
5/24/16 12:44 A

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Going to bed a 1/2 earlier than when this becomes easier I;ll do another 1/2 hr earlier.

This weekend I HAVE to be up on Fri by 7:40AM,,, so if I can sleep by 1 that'll be TERRIFIC, but not if I'll sleep. If I can even just get myself to relax when not sleeping at that time,,, I'll do well enough. Saturday I HOPE to be asleep by 4AM. Etc,, this challenge DOES WORK I did this in 2012 ,, I had to do it twice,, back to back (Along with a friend and co leader on another team a part of the 5% ,,, where we do our best to lose 5% of our weight in 8 weeks) so I am hoping she'll rejoin and we can encourage each other.

Diane
EST

Spirited Under Dogs (Dawgs) a team with the 5% Challenge. As the Motivational Leader

**********.Food is the most abused anxiety drug.
Exercise is the most underutilized antidepressant. **********


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CFECHS Posts: 6
5/23/16 11:12 A

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I already have a set bedtime and wake-time; it's taken 6 months to make them a habit. Now I need to work on relaxing before bed. I'm going to try showering at night instead of morning, then reading before bed instead of watching TV or working on the computer. My goal:

** Bathe at 9:30 pm, then relax until bedtime. I will do this at least 4 out of 7 days this week, starting today.

Edited by: CFECHS at: 5/23/2016 (11:13)
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5/22/16 5:33 P

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my goal for this week is to get to bed earlier and wake up refreshed so i don't feel so slugish in the mornings so i can handle my two active kids

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5/18/16 1:17 P

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trying to implement my goals while dealing with my special needs child is having one of his moments.

"One of the secrets of life is to make stepping-stones out of stumbling blocks." -- Jack Penn


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MOMWANTSNOWAIST's Photo MOMWANTSNOWAIST Posts: 5,275
4/15/16 2:48 P

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Just ONE GOAL ~Get to bed earlier each night !
So far it is WORKING!

In God my heart trusts. ----Proverbs 28:7

Train up a child in the way he should go, and when he is old, he will not depart from it. Proverbs 22:6

KNOW that the LORD is GOD.It is HE who made us,And we are HIS;
We are HIS people,
The sheep of HIS pasture.
Psalm 100:3
Betsy ~~~CST






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4/14/16 12:18 P

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I signed up for a couple more challenges to hold me more accountable and get this plateau to move.

"One of the secrets of life is to make stepping-stones out of stumbling blocks." -- Jack Penn


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KINGDMSONG's Photo KINGDMSONG Posts: 31
4/10/16 6:25 P

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Get in bed at a consistent time and not allow other activities interrupt my sleep routine,

Keep same bed time/ wake up times on weekends as during the week.

Carol
"I always wanted to be somebody, but then I realized I needed to be more specific."
~ Lily Tomlin

Goonies Never Say Die!


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JEN169's Photo JEN169 Posts: 5,114
3/30/16 10:49 A

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Challenge goal:

1) To successfully get a full 6.5 hours of sleep a night by the end of the challenge.

Right now I am struggling to get a full 6 a night. I am concentrating on 6 right now, and am getting better at it. My weekly average is now over 6, but that is still not every night. Last night was close. I got 5 hours and 56 minutes.

2) To establish a regular bedtime routine.

3) To establish a regular wake time.

Peace and Many Blessings!



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HAN130155's Photo HAN130155 Posts: 1,058
3/24/16 5:16 P

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Challenge goals
1) get 8 hours sleep nightly
2) reduce wake up calls during the noght.
3) improve sleep cycle

Nan Fife Scotland GMT

Yeild not to temptation for yielding is sin!!!!!


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3/19/16 5:24 P

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Limit on-screen activity after dinner, including reading on tablet.

Write in Sleep Journal.

Get up at the same time every day including weekends.


"The Three P’s of Success: Planning, Prediction, and Performance." ...inspiration from sparkpeople Daily Blog


“What you do speaks so loudly that I cannot hear what you say.”

♥ -:¦:- ♥~**♥
♥¸.•*¨♥ -:¦:- ♥~**♥~.•*´¨ ) ♥
♥Lady Cares A Lotx♥*¨
♥ .•*´¨ )♥ ¸.•*¨) ♥-:¦:- ♥¸.•*¨ ♥ 'sparking since August 2007!'


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3/9/16 8:39 P

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Get back on my early morning schedule and morning walks back on a.m. cycle.

"One of the secrets of life is to make stepping-stones out of stumbling blocks." -- Jack Penn


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2/8/16 4:21 P

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Goals:
1. Finish chores and screen time before 8 pm
2. Listen to audio book for 1 hour.
3. Sleep until 5 or 6 (trying to adjust my natural wake up time from 7 to 6 and finally to 5 am)

Puppybug, Scarlet Dragons
Hungarian Horntails
Central Standard Time (CST)


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1/28/16 2:31 P

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Went to bed early, but over slept because I was so tired from getting up early yesterday. Will keep trying - but I realized after writing in my sleep journal that feeling happy and alert during the day is more important to me than getting up at a specific time. Also realized that I wake up several times during the night. If I stay in bed after waking, I can fall asleep easily But if I get up - then it's difficult to fall asleep again.

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1/26/16 5:04 P

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Changed shifts, so now I need to get up by 8 a.m. Always been a night owl, so I know this will be a real change for me. Need to reset my circadian rhythm so that I'm actually sleepy earlier. Wish me luck.

THMONGO's Photo THMONGO Posts: 11,276
1/4/16 4:46 A

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I signed up for this challenge over a year ago and never did it. I'm sick and tired of not sleeping at night, so going to give this a try. I've tried Sleepytime Tea, Melatonin, Essential Oils, Sleep meds....you name it. I still don't sleep at night.

No sleep apnea either. I think maybe I've just gotten into a bad habit of getting up and not going back to bed.

I'm 58 and this actually started about 10 years ago as I was going through perimenopause.

Hoping this works!

~Nancy

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12/28/15 11:09 P

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One problem re getting adequate, restorative sleep --I believe-- is the odd sleep pattern going on here. My goal is to be in bed by10 PM and sleep until 6 to 7 AM. My partner goes to bed hours earlier, anywhere from 5:30 to 6:30 PM and sleeps until 11:30 PM to 2 AM, gets up and works on website design for a couple of hours or so, then sleeps on the sofa to "not bother me" until I get up.
The holidays have wrecked havoc on my Circadian cycle. The evening has always been my most creative time, and it's sometimes difficult to put my thoughts and ideas "to bed" at the same time as myself! :-) With Christmas prep, I've been up until 11 or 12 some nights, so I'm going to bed just about the time he is getting up!!! How crazy is all this???

Edited by: BUNNY98537 at: 12/28/2015 (23:10)
The peace of the world begins at home.
--Mother Teresa


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12/19/15 9:46 A

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Week one took some adjustments. Mainly my obedience to get in bed, sleep and not spark during the middle of the night. It was a struggle, but breaking habits always is. Feeling rested. No deep dark lines under eyes diminished. Feeling greatful.

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12/9/15 2:33 P

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Well, I have been through my first week of the challenge.

It seems that my issues are more externally motivated than anything else, especially like not being able to get to bed by 9:30 PM or so.

I did have some success last night. I got caught updating the software for my co,outer and got to be about an hour later than usual. I was able to sleep about an hour later. It worked as I had no scheduled appointments today.

I've got a three day streak for my sleeping, so let's see if I can continue it. I am not sure what i can do about late nights--they are out of my control.

Bonita
Just north of Toronto, Canada--Eastern Daylight Savings Time

"If it can happen, it will happen."


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12/4/15 2:21 P

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Figures my first night of the challenge I actually had real insomnia, where I could not go to sleep. Not usually problem for me. My stomach is sore and out of sorts. I think I may have a stomach virus, which affected my sleep.

I spent years waking up at 4 or 4:30 AM in order work out before work. Now that I am retired, I usually wake around 6 AM, and try to be in bed by 9 PM. That way, I actually spend enough time in bed to achieve 7-8 hours of sleep.

My bedtime routine does not vary, and includes teeth care and skin care. I don't read in bed anymore.

If I have to get up early for any reason, I get worried about getting enough sleep and do not sleep well.

I will try the sleep journal a few days this week. I track my hours with my fitbit.

Bonita
Just north of Toronto, Canada--Eastern Daylight Savings Time

"If it can happen, it will happen."


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NORTHERNFIRE's Photo NORTHERNFIRE Posts: 142
12/1/15 8:49 A

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I kept the first week's journal and found it helpful. There are many things that slip your mind when you're sleep deprived- imagine that ;-) We are really feeling the dark season in the north of Europe now, so my first goal are:
- get my 30 min exercise outdoors earlier to get maximum daylight
- keep the wake-up light set every morning at the same time
My other goals all involve a longer winding down time to prepare for sleep. The last few weeks' nights have been so bad that I find myself avoiding bedtime (hardly helpful!). To overcome that, I'm trying to give myself something that I can look forward to, such as an hour of reading or relaxing music. I also need to make sure I've eaten enough in the evening because being hungry will definitely keep me from sleeping.
I have had some good results from melatonin in the past, so I decided to try that again. The first night, I fell asleep quickly and stayed asleep longer, but still woke up and then the waking period was also longer. Today I feel like a complete weary mess! So maybe I'll leave melatonin out for the time being.

"Go as far as you can see, and when you get there you'll see farther."







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DAFFYDYLL's Photo DAFFYDYLL Posts: 17
11/22/15 9:09 A

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Hello fellow Spark Sleepers,

I have (re)completed Week 1, and I'm pleased! I did NOT go to bed "on time" most nights, but I was close. I DID limit caffeine and go through my new "wind down" routine most nights, which was particularly helpful one night after a very unpleasant surprise at work. And I've been emailing my friend most days, so I'm doing my "sleep journal." Looking at my notes from Week 1, I see that I start my wind-down routine later and later as the week goes on. I'm not sure if my targets for starting wind-down and being in bed with lights out/eyes shut are realistic, or if I should push them back a bit. I'll keep trying during Week 2, and see how it goes.

If at first you don't succeed, try, try, try again.


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DAFFYDYLL's Photo DAFFYDYLL Posts: 17
11/15/15 1:56 P

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Hello fellow Spark Sleepers,

I'm back in the Sleep Challenge a second time. I've reread the official Challenge Action Steps -- wow, there's a ton of stuff here, more than I remembered! New overall goal: Be in bed at 8:30 PM with lights out and eyes shut until 4:30 AM. Specific goals:

- Start winding down at 7:30 PM (flossing, stretching, meditating, and/or hanging out with my spouse person).

- Lights out/eyes shut at 8:30 PM (but guided meditations for sleep after this time are okay).

- Track caffeine (amount and times) to see if this affects my willingness/ability to wind down or sleep at night.

- Email my friend every morning to report on how it went the previous day. (I'm using these emails as my journal/diary).



My first time through the Sleep Challenge, starting at the peak of summer, I discovered:

- I love using my Up Move tracker to see my sleep stats. Yay sleep stats!

- I need to be in bed 1/2 hour longer than my actual sleep goal to allow time for falling asleep and waking up.

- I actually want 7.5 hours of sleep a night (which means 8 hours in bed each night), not 7.0 hours of sleep and 7.0 hours in bed (which was my original goal). And I certainly want more than 5-6 hours of sleep a night, which is where I started!

- Somehow it feels like 7.5 hours of sleep each night is decadent or self-indulgent or some kind of personal weakness. I'm noting these thoughts and feelings, and sometimes I challenge them, and sometimes I just let them be -- but despite the thoughts, I'm committed.

- I have to be kind, kind, kind to myself and patient, patient, patient with myself. Building this new habit is taking WAY more time and effort than I thought it would. But the longer I work at it, the more committed I am.

- I'm totally dependent on guided meditations for relaxation and falling asleep most nights. This concerns me, but I'm grateful I have them (now that I don't drink alcohol)!

- Occasionally I get the wind in my skirts and I just want to run around the house by myself at night having fun -- I guess it's a mild mania. (Maybe I should track that specifically...)

- The long, long light of summer made it incredibly hard for me to go to bed on time. Therefore, this past summer I reluctantly pushed my wake-up time later in the morning, to 5:30 AM, in order to get enough sleep. (Another Spark Sleeper reported having to do this as well.) Alas, this meant giving up my morning workouts! With the winter time change and lots of evening darkness, I can get up at 4:30 AM again, but I haven't yet resumed my morning workouts... I'm curious to see what happens with bed-time and wake-up time next summer. I guess time will tell. :)

Restfully yours,
Daff


If at first you don't succeed, try, try, try again.


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VIBRANT_HEALTH's Photo VIBRANT_HEALTH SparkPoints: (835)
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11/5/15 12:49 A

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My challenge goals for week one is to complete the journal each night. I want to go to bed by midnight the latest and wake at 8am having 8 hours sleep. I am used to being up til 2:30 and getting up at 8 for 5.5 hours sleep but I want to try to sleep earlier to help balance my hormones. Eventually, i want to see if I can sleep by 10 or 11 but I am more of an evening person, so we will see.

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PACEKA1's Photo PACEKA1 Posts: 4,133
10/30/15 9:37 A

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I have completed Week 1. My goal was to turn off the television (I usually knit and watch tv at night) one hour before my set bedtime. I have managed to do that 3 of the 7 days this week which is progress.

Kathy
Central Time Zone
*Starfish: 5% Winter Challenge (2017)

"The body is a sacred garment. It's your first and last garment; it is what you enter life in and what you depart life with, and it should be treated with honor."

.....Martha Graham


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10/4/15 2:09 P

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I been working outside longer and harder. So I'm eager to get to bed and get some rest. I will wake up a few times to drain my bladder. There has been several days I didn't have time to check emails nor check in on spark people to record things. This might be some of the keys for a better nights sleep.
Now back onto getting better health results.
Sarah

"One of the secrets of life is to make stepping-stones out of stumbling blocks." -- Jack Penn


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9/30/15 12:49 P

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So...so far, have discovered I sleep better....
if I don't eat after 8pm,
and...I fill out a To Do list before bedtime...
and...turn off computer an hour earlier...
and that I need to research RLS. If I don't come up with anything, then perhaps a discussion with my new doctor this next month....
On to Week Two!!
patti

Patti
New Rules: Veggies; then Protein; then Carbs! Exercise 10 min after meal...!


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9/26/15 9:40 P

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It seems to me that it doesn't take me long to fall asleep. I know I'm in that goofy realm when I know I have to be up extra early. I'm worried that I might not hear the alarm, so it's in that half sleep/awake stage.
I decided to purchase that Fitbit bracelet. I am finding that interesting when I log into my sleep pattern. There are times I'm awake not even knowing it. A few times I'm awake because the dog wakes me that she needs to go to the bathroom. I can fall back to sleep pretty fast.
I try to keep the same time to go to bed. That too can hit some hiccups. Here's to working the plan.
Sarah

"One of the secrets of life is to make stepping-stones out of stumbling blocks." -- Jack Penn


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9/22/15 11:37 P

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My goal is to find what it takes for me to sleep at least 4 hours at a time!

I usually have difficulty settling in for the night...toss and turn...think of things...plan tomorrow...try to ignore the aches and pains of today.... and then wake up about every 1.5 hours throughout the night.

Often I can go back to sleep; sometimes though I'm restless enough that I actually take a short walk at 2am--!!--or read a book, etc. Then sleep from 0330 or 0400 til 08am....

There's going to be a better way for me!!
patti

Patti
New Rules: Veggies; then Protein; then Carbs! Exercise 10 min after meal...!


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UNIQUE55's Photo UNIQUE55 Posts: 377
9/18/15 12:08 P

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Challenges sleeping that I need to be working on...
Normally, I fall asleep immediately, wake up two - three times a night to go to the bathroom, but am able to go right back to sleep. I also rarely sleep in one spot, normal is continually rolling over because of neck and shoulder pains, some nights I think I may roll over about 20 times, I wake up to move, but go right back to sleep.

Then there are some nights when my body is resting well, but my brain won't stop talking to God.

Once in a while worry comes on in the middle of the night and little issue is magnified a 1,000 times, then morning comes and I can finally sleep for a couple hours.

No Longer A Doormat To Be Stomped On, But A Stepping Stone To The Corner Stone (Jesus Christ).


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UNIQUE55's Photo UNIQUE55 Posts: 377
9/13/15 8:17 P

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I am going to be settled into bed with my head on the pillow and lights out no later than 10:00pm. I will set my phone alarm 30 minutes before 10, so I know to start mellowing out and getting ready to sleep.

No Longer A Doormat To Be Stomped On, But A Stepping Stone To The Corner Stone (Jesus Christ).


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RAWCOOKIE's Photo RAWCOOKIE Posts: 8,405
9/12/15 12:40 P

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Get back into a better rhythm of sleeping
Keep a sleep journal for week 1
Blog about it to inspire others
To feel less exhausted generally!
Reduce my caffeine intake

Edited by: RAWCOOKIE at: 9/12/2015 (12:40)
Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

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REMEMBER05's Photo REMEMBER05 Posts: 419
9/8/15 8:12 P

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1. Set a sleep schedule: Wake up at 6, Bedtime at 10pm

2. Meditate and pray before going to sleep

3. Develop a nighttime routine, drink tea, brush teeth, pjs

"Be not the slave of your own past. Plunge into the sublime seas, dive deep and swim far, so you shall come back with self-respect, with new power, with an advanced experience that shall explain and overlook the old."

~Ralph Waldo Emerson


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DRADISCH's Photo DRADISCH Posts: 4,271
9/8/15 4:10 P

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1.Get to bed no later than 1:30 AM
2. do my meditation and prayers in quiet no tv on
3. try and sleep the full 8 hours

I wish we could put up some of the Christmas spirit in jars and open a jar of it every month. ~Harlan Miller

Every day, in every way, I am getting better and better. ~Emilie Coue

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thing about the future is that it comes only one day at a time.
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Live your life from your heart. Share from your heart. And your story will touch and heal people's souls.
-- Melody Beattie


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SEATTLE_SUE's Photo SEATTLE_SUE Posts: 60
9/4/15 9:34 P

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1. Go to bed before 11 pm.
2. Use an alarm clock and get up no later than 8 am.
3. Short catnaps in the afternoon only.
4. Use melatonin or other non-habit-forming meds as needed.

emoticon

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BLONDY01 Posts: 73
8/31/15 12:05 P

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According to my Fit bit, my sleep quality is just terrible, that's why I'm always so tired.

My goals are: be in bed by Midnight, get 8 hours of sleep, and stop hitting snooze in the morning.

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LIZZYB2006_'s Photo LIZZYB2006_ Posts: 162
8/27/15 2:03 P

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1) Go to bed by 1 am
2) wake up by 10 am
3) get at least 8 hrs of sleep

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-_STARLET_-'s Photo -_STARLET_- Posts: 354
8/26/15 6:31 A

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1. Be in be by 12 am and up at 8 am (I will likely fall asleep at 11 and be up at 7 some nights - but this is nowhere near what's happening now!)

2. Take a warm bath before bed and read before bed. I will try to keep my YouTube hypnoses to the daytime as they are on computer (phone) screen) but they often put me to sleep.

It's so hard not to go on Fb & respond to email before bed. Maybe I can do that before the bath!

BOOKWORM_2015's Photo BOOKWORM_2015 Posts: 104
8/17/15 1:46 P

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1. Try to make a sleep schedule
2. Wake up early

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8/16/15 4:27 P

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Set a schedule and try to abide by it.
Start a journal before bed.

Edited by: JANIE111480 at: 8/16/2015 (16:29)
Matthew 19:26 - But Jesus beheld [them], and said unto them, With men this is impossible; but with God all things are possible.
Luke 1:37 - For with God nothing shall be impossible.
Philippians 4:13 - I can do all things through Christ which strengtheneth me.
Mark 11:24 - Therefore I say unto you, What things soever ye desire, when ye pray, believe that ye receive [them], and ye shall have [them].


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8/16/15 1:00 P

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I don't know what my goal should be here - get 9 hours of sleep every night till the end of the year? as often as possible, factoring in the meowing cats and all the other causes? OK will try that.

Whoa, my housemate's horrible habit's have given me extreme insomnia problems.

Like her cat crying a 3:30 every single morning to go out.
If i don't get up and go downstairs to let him out he cries for two or three hours and i can't get back to sleep.

Can't nap properly during the day b/c the other cat is napping on my bed for hours.

house mate watches tv until like 2 or 3 in the morning with the sound very loud and all the lights blazing.

a couple of months ago i might have given myself caffeine poisoning by drinking so much coffee - i still don't feel better health-wise. trying to keep to decaf tea only.

trying to go to bed earlier and earlier.

I really ought to move out to ever get decent sleep again.

emoticon

a Team Lead - for Leaving 240-ville, Leaving 270-ville and Leaving 250-ville teams. Let's Go Teams!


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8/16/15 11:01 A

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My sleep has been so off track for a long time now. Having a baby has definitely made it more difficult to get a good nights sleep, but I have also been going to bed far too late as well and then, come morning, I don't want to get out of bed.
My goals for this first week are to get to bed by 10:00 pm every night and to wake up at 6:00 am each morning. It's going to be a bit tough, since my husband is a night owl who refuses to change, but I know I can do this. I need to get my sleeping on track so I can have more energy through the day.

You must nourish:
-the body with healthy food
-the heart with joy, compassion, and love
-the mind with knowledge
-the spirit with equanimity and self-awareness"
Deepak Chopra


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8/12/15 8:12 P

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I try to go to bed but my bf stays up watching TV which spills into the sleeping space. Although I'm sleeping not as soundly as I should. Then the dog wakes me up in the middle of the night to go to the bathroom. So my sleep pattern is a couple hours, interruption, sleep a couple more hours. I wear a C-pap so sometimes the suction breaks so I wake up with a dry wind burned eye.

"One of the secrets of life is to make stepping-stones out of stumbling blocks." -- Jack Penn


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KERRY4614's Photo KERRY4614 SparkPoints: (57,677)
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7/31/15 9:21 A

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share your goals ~
first I want to comment on watching TV at night all my life {I am 63) I slept with the TV off until I married my husband 12 years ago so I can sympathize with anyone having issues with TV I chose not to turn the TV off I know I know ! but my cable company has multiple music channels and so I put stingray spa or nature sounds there are no picture flying around but gentle music
ok goals
1. first and foremost do the sleep journal
2.go to bed at the same time
3. be active on the sleep forums I found that reading other members comments this morning has been very enlightening thanks for the information! emoticon

My life tomorrow will be the result of my attitudes and the choices I make today.




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MADDY19936's Photo MADDY19936 Posts: 88
7/23/15 11:08 P

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This week my goal is to interact with one other person in this challenge (get an accountability buddy), I also am going to strive to get six hours of sleep per night and blog about my progress three times this week.

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CROAGANEY's Photo CROAGANEY SparkPoints: (4,314)
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7/23/15 3:28 P

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I'm using this to encourage myself to do the recordkeeping I need to work with my doctors on my insomnia.

"Approach the ordinary with extraordinary intent!"


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RADIANT888's Photo RADIANT888 Posts: 87
7/19/15 1:43 P

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Hi all

It's the second time around for this Challenge for me. Sleep is so important and I need to get my focus back on-track. My goals are:

* Get to bed by 10:30 pm and get up at 6:00 am to exercise
* Do a relaxation breathing exercise when I go to sleep 4-7-8
* Keep a sleep journal on my blog to keep focussed

I don't know if anyone has ever heard of the 4-7-8 technique:

4 inhale for four counts
7 hold your breath for seven counts
8 exhale for eight counts

I do a similar technique in yoga so hopefully this will be doable. I'll let you know how I get on.

Maria

Health is Wealth


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MARGIMORRIS SparkPoints: (18,010)
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7/16/15 4:39 P

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I've figured out my challenge goals:
1) Go to bed at 9:30 every night and get up at 5:00 to walk
2). Do the sleep journal
3) read at least one resource article a day that is included in the challenge

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MARGIMORRIS SparkPoints: (18,010)
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7/13/15 11:34 P

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I just start d today and don't know enough information so my goals are to read some of the articles provided in the challenge section

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LITTLEBABIES15's Photo LITTLEBABIES15 SparkPoints: (11,312)
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7/13/15 10:29 P

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week one
1)start a sleep journal
2) go to bed earlier
3)start a bed time routine

Danae casebolt
kindly kiwis

i will do my best
I will live to the fullest
I will enjoy every minute with my family


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HORSELOVNTXGIRL's Photo HORSELOVNTXGIRL Posts: 39
7/10/15 3:54 P

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Week 1 was hard for me to get started on. So, here were my goals for Week 1:
1. Start a sleep journal.
2. Go to bed earlier.
3. Develop a bedtime routine.



NURSEKYRAKNITS's Photo NURSEKYRAKNITS SparkPoints: (18,477)
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7/7/15 7:57 A

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Week 1 goals (Tuesday July 7th - Monday July 13th):
-start keeping a sleep journal
-see a Naturopath regarding my sleep
-Begin the first week of the '30 days to better sleep' calendar

�...the number one reason knitters knit is because they are so smart that they need knitting to make boring things interesting. Knitters are so compellingly clever that they simply can't tolerate boredom. It takes more to engage and entertain this kind of human, and they need an outlet or they get into trouble" - Stephanie Pearl-McPhee


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DAFFYDYLL's Photo DAFFYDYLL Posts: 17
7/4/15 12:11 P

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Week 1 sleep goals:

1. In bed by 8:45 PM (I get up between 4:00 and 5:00 AM)
2. Do a guided meditation before going to sleep (using ear buds on nights that my husband is home!)

I always get up on time (4:00-5:00 AM), but I often short myself by staying up late (past 9:00 PM). And on nights that my husband is home (2-4 per week), I often won't do my guided meditations before bed, and then I don't fall sleep well, and I have disturbing dreams. If I use my earbud after we go to bed, I can have the best of both worlds: go to bed with my husband, AND sleep well after a guided meditation. I WILL DO MY GUIDED MEDITATIONS AND USE MY EARBUD!

Edited by: DAFFYDYLL at: 7/4/2015 (12:11)
If at first you don't succeed, try, try, try again.


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Other Official Better Sleep Challenge Week 1 Discussion Posts

Topics: Last Post:
PJB719 (Pam) Week 1 Sleep Journal 9/13/2016 3:57:10 PM
My goals for this challenge 11/5/2016 8:14:49 AM
My week 1 sleep journal summary 1/10/2017 2:18:50 PM
Sleep schedule 3/5/2016 8:29:45 PM
Sleep question 2/2/2016 8:14:33 AM



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