After studying the results of my sleep diary this is what I concluded: 1. I need to keep the diary going. 2. I have to decide what time "going to bed on time" is. 3. It doesn't count if I have to get up in the morning for an appointment. 4. For right now it seems exercising late and eating late are not a factor. 5. I am going to have to fight my inclinations--to go to bed really late and sleep in. 6. It is helpful not to watch any tv after 10:00. 7. I have mapped out a sleep plan and see how that works this week.
WEEK ONE WAS OK, A LIL BUSINESS WIT THE HOLIDAY AND FAMILY VISITING, BUT ITS THE WEEKEND AND I'M GETTING TO BED LATE TONIGHT WAITING FOR MY YOUNGEST DAUGHTER WILL GET 8 HRS FOR SURE BECAUSE I ONLY NEED TO GO TO THE TRACK IN THE MORNING AND GET MY HOME BACK IN ORDER FROM THE GRANDS. LOL
IT'S NOT WHO YOU ARE THAT HOLDS YOU BACK, IT'S WHO YOU THINK YOU'RE NOT. - ANONYMOUS
I did the diary and posted it on my blog. I went to bed about Midnight. That is early for me. I usually don't go until I feel sleepy. Somewhere around 5a.m. or later. It took me a while to go to sleep. I woke up four times. Once to go to the restroom, twice because my back and hip was hurting so bad. The fourth time was near time to get up and get my husband off to work at 4 a.m. I tried to stay up. Around 11 a.m. I couldn't keep my eyes open so I laid down for 2 hours or less. I dosed, but kept waking up. So I just got up. I am about to retire to bed when I finish this. It is 12:17. I am spending some time reading the Bible and then lay down. I am trying. This is harder than losing the weight. I have had insomnia for many years. I just sleep when my body and brain will let me. I need help retraining my brain for sleep. I exercise of the morning or afternoon almost everyday. I eat healthy. I have my diabetes, high blood pressure, and cholestrol under control. This is the last thing I need to bring into control.
Philippians 4:13 I can do all things through CHRIST which strengtheneth me.
current weight: 260.0
Fitness Minutes: (67,845) Posts: 3,928 3/5/12 4:17 P
Like you I was keeping a journal of my sleep pattern and I noticed that I wake up several times during the night to use the restroom, but I go back to sleep. I'm extremely tired when I do not get the full 8-10 hours of sleep; anything else or more I'm exhausted. I noticed that having a bedtime routine before going to bed helps me get ready to sleep. I have learned so much writing on this journal that I believe I will start to get better sleep.
I went to bed early last night. I was reading a book. Fell asleep and woke up at 0030 hours. I was so messed up at that time of day. Went back to sleep though. Then about 3 am I woke up again. So I gave in and watched the TV. Fell asleep again and got up at 6:30. What a mess.
After keeping the sleep diary for one week, I found discovered and re-discovered a few things about myself.
I can't eat write before my bed time. Sleep will not happen.
Dinner needs to be cooked in advance so I can eat dinner after I return home from working out which will give ample time for digestion before my set bedtime. No waiting for dinner to be started and then finished at bed time.
Light bothers me and stops me from not only falling asleep but also from staying asleep a longer period of time.
I ordered a new eye mask from Dream Essentials that's just for me since my boyfriend commandeered the other two he got me. I am replenishing my supply of Sleep 'n Restore (melatonin, grapeseed, valerian, calcium, glutamine and vitamin E). And I'm going to start using earplugs again.
The goal is to maximize sleep quality by closing out all distractions.
Other lesser notes
Not enough sleep or enough but bad quality sleep has the effect of making me grumpy or feel very tired. It also effects how gung ho I am about going to the gym in the morning. Less sleep, less gung ho, more sleep, more gung ho.
Pre-made dinner Eye masks 8-10 hours of sleep at minimum every night
"In the depths of winter, I finally learned that within me there lay an invincible summer." - Albert Camus
Call me ActiveGoddess X-D - NYC
BLC-22 Steely Sapphire Soldiers
I am 5'6". Starting Weight (5.12.13) 249 lbs Current Weight (9.08.13) 240.4 lbs Ultimate Goal 135lbs (Really, to maintain between 130-145.)
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