Author: Sorting Last Post on Top ↓ Message:
MKBWNSUGAR's Photo MKBWNSUGAR SparkPoints: (50,140)
Fitness Minutes: (14,441)
Posts: 1,766
8/12/14 11:17 P

My SparkPage
Send Private Message
Reply
w4d3, didn't do well last night, went to bed late, got up late, meals late, emoticon
w4d4 got to bed late again last night, but I have been getting 8 hours sleep and journaling, still working on it. emoticon
w4d5 repeat of day 4, I see I'm going to have to do this challenge over again, at least I'm more aware of what I'm doing now
w4d6, repeat, will try to break the cycle tonight
w4d7, didn't get to bed as early as planned but couldn't sleep when I did go, only got 6 hours sleep

Edited by: MKBWNSUGAR at: 8/16/2014 (23:23)
Martha
Southern Maryland
EST Zone


 current weight: 198.0 
 
221
210.5
200
189.5
179
MKBWNSUGAR's Photo MKBWNSUGAR SparkPoints: (50,140)
Fitness Minutes: (14,441)
Posts: 1,766
8/11/14 11:49 P

My SparkPage
Send Private Message
Reply
My long term goals are:
to bed by 12, lights out by 1 up at 9, breakfast by 10 and no eating or snacking after 9 at night. Continue exercising at least 30 mins a day and logging my food every day.

My interim goals while I'm working to get to the long term goals are:
1. In bed by 1 or 1:30, lights out at 130 or 2, will gradually work on getting to bed earlier
2. Get up between 10 -11, breakfast nlt 12
3. Dinner by 9, kitchen closed nlt 10

After looking at my interim goals I have been doing better than I thought. I'm retired since 1/07 and I have always been a night person but since retirement I have let getting to bed late get out of hand.


Edited by: MKBWNSUGAR at: 8/11/2014 (23:55)
Martha
Southern Maryland
EST Zone


 current weight: 198.0 
 
221
210.5
200
189.5
179
STEADYANDSTRONG's Photo STEADYANDSTRONG SparkPoints: (34,705)
Fitness Minutes: (12,454)
Posts: 2,571
8/11/14 8:12 P

Send Private Message
Reply
My continued goals:

1. Go to bed by 10pm. (This bedtime seems to work)
2. Exercise daily, minus Saturday.
3. No eating past 7pm. (May need to lower this time frame)
4. Turn on white noise.

 Pounds lost: 5.4 
 
0
2.5
5
7.5
10
C2SUSAN SparkPoints: (27,980)
Fitness Minutes: (30)
Posts: 213
8/9/14 9:25 P

Send Private Message
Reply
Talk about a roller coaster ride... this week has been up and down and around and about... I should be exhausted from all the craziness, but I guess overall, it would be considered normal for my life...

CHEWIES's Photo CHEWIES SparkPoints: (18,498)
Fitness Minutes: (6,704)
Posts: 68
8/9/14 1:47 P

My SparkPage
Send Private Message
Reply
I've always had a regular go to bed time, even though it's probably late (11:00 -11:30). I used to go to sleep and had to be up after 5- 5/12 hrs of sleep or my back would start to hurt. Did that for years. The last few years have been a struggle, falling asleep into the wee hours of the night only having to wake up within a few hours of actually falling asleep. I've noticed that paying attention to what I'm eating makes a difference in how I sleep, as well as getting in more movement in the day. As the saying goes, we're never too old to learn new tricks!

C2SUSAN SparkPoints: (27,980)
Fitness Minutes: (30)
Posts: 213
8/5/14 7:28 A

Send Private Message
Reply
I think I am a week behind... I feel like I have only done 3 weeks worth of work. Looking back over the last couple weeks, even if it was 5, I notice some changes. I notice I am sticking with my goals and dealing with the ups and downs. I notice I am not done since this was a way to get back on track... just like my weight loss journey, it is not over... there will be good days and bad days and I hope I have learned enough to deal with it all. But I will keep going...

MBPP50's Photo MBPP50 SparkPoints: (60,158)
Fitness Minutes: (30,244)
Posts: 18,447
7/10/14 5:25 P

My SparkPage
Send Private Message
Reply
I am at the end of the challenge and I have learned a lot. I go to bed at a regular hour and get up at the same time every morning. I have stopped eating after about 5 and I have stopped drinking water an hour or so before bedtime so I won't have to get up in the night to go to the bathroom. I try to keep the house as quiet and dark as I can which is hard sometimes because I live with an alcoholic husband. I will keep practicing good sleep hygiene and hopefully get at least 7-8 hours of sleep a night. 8-9 would actually be better for me because of my illness but it is also my illness and the associated pain that makes it hard to sleep at times.

There are no great acts of love, only small acts done with great love- Mother Teresa


 current weight: -0.9  under
 
5
2.5
0
-2.5
-5
SHELTER-PETS's Photo SHELTER-PETS Posts: 2,989
5/10/14 5:38 A

My SparkPage
Reply
Goal 1: Bed by 8pm ( I had to push that to 8:30 because of baseball season)
Goal 2: rise and shine at 4:30am (pushed to 5am)
Goal 3: No food after 5:30pm (MET!)
Goal 4: Consistent workout in AM (MET!)
Goal 5: Limit sugar intake (Met!)
Goal 6: Continue to be coffee free (had two days with coffee..really did not enjoy drinking it)
Goal 7: Lower fat intake to normal range (yesterday was not a good day, but I learned from it)

 current weight: 161.9 
 
175
168.75
162.5
156.25
150
MJH1350's Photo MJH1350 Posts: 648
5/5/14 5:41 P

My SparkPage
Send Private Message
Reply
My goal is too continue getting 7 hours most nights, from 11:30 to 6:30 am

Things which matter most must never be at the mercy of those that matter the least. —Unknown


 December Minutes: 536
 
0
140.5
281
421.5
562
SLIMMER150's Photo SLIMMER150 Posts: 2,526
5/1/14 10:38 A

My SparkPage
Send Private Message
Reply
Hi All, I see I have actually created a workable pattern. No more getting up and eating during the night or up just because I want to get on the computer. I woke only because of storms, and usually always got to be by 12 midnight and up by 8 with only one time up...seems I have a 2 hr bladder, but only had to get up once in the night because I do drink a lot before I go to bed...maybe I can fix it so I can sleep through too. Taking this challenge Helped...I also dropped just over 6 lbs this month. Maybe getting enough rest really is helping.

A Goal Without A Plan Is Just A Wish

Definition of Insane: Doing The Same Thing Over and Over and Expecting Different Results

288.00 LBS 1998 Highest Weight
265.00 ....... 2001
250.00 ....... 6-09-08
**Started Spark**
232.00 ....... 7-26-08
224.50 ....... 1-01-09
224.50 ....... 4-01-10
237.25 ....... 1-01-11
226.25 ....... 4-01-11
210.00 ....... 4-01-14



 current weight: 218.5 
 
288
250.5
213
175.5
138
HEIDY52's Photo HEIDY52 SparkPoints: (8,280)
Fitness Minutes: (1,071)
Posts: 188
4/30/14 1:21 P

My SparkPage
Send Private Message
Reply
Before I started this challenge, I had a very irregular sleep schedule. I got to sleep in every other day and took advantage of that. I wouldn't go to bed until 2am and I'd wake up late... making it impossible to get to sleep the following night when I had to get up early the next day. I knew I needed 8 hours minimum to not feel tired the next day, but I liked 9 or 10 hours of sleep.

Now I go to bed between 10pm and midnight every night. I find myself waking up between 7 and 8am, fully rested. I no longer feel like I need more than 8 hours of sleep, because I get at least 8 hours every night. I don't need to make up for that 5 hour night. I haven't woken up to the sound of my alarm in weeks. I feel much better during the day, and I find I'm more likely to get things done and go outside.

One of my long term goals is to learn to take naps. I can't take naps unless I got no sleep the previous night or I'm sick. I learned that I really shouldn't sleep longer than 20 minutes. Some days, I feel like I need that extra boost. But I can't get myself to fall asleep in the middle of the day. It's hard to plan a 20 minute nap when I spend an hour trying to fall asleep, and just feel more tired afterwards.

 Pounds lost: 12.5 
 
0
15
30
45
60
JENNGLENN527 SparkPoints: (17,032)
Fitness Minutes: (6,581)
Posts: 91
3/5/14 7:29 P

My SparkPage
Send Private Message
Reply
Week four was a little bumpy as I headed home to take care of some things. I did however manage to block out anything stressful towards the end of my visit and get some great sleep.

SABLENESS's Photo SABLENESS Posts: 4,060
2/27/14 7:12 A

My SparkPage
Send Private Message
Reply
w4d6 with one to go! Went to bed at 9:30, one drifting wakeful spell, back in deep sleep when alarm went off. As usual, probably good for another hour, but still it was a good night.

FL - Eastern Standard Time

"It does not matter how slowly you go as long as you do not stop." Confucius


 Pounds lost: 0.0 
 
0
5
10
15
20
SABLENESS's Photo SABLENESS Posts: 4,060
2/26/14 9:44 A

My SparkPage
Send Private Message
Reply
w4d5 Thanks be, a good night. Went to bed half hr early, knowing I'd have a long day today.

FL - Eastern Standard Time

"It does not matter how slowly you go as long as you do not stop." Confucius


 Pounds lost: 0.0 
 
0
5
10
15
20
SABLENESS's Photo SABLENESS Posts: 4,060
2/25/14 7:14 P

My SparkPage
Send Private Message
Reply
w4d4 got my 8 in spite of going to bed a bit later than I should have

FL - Eastern Standard Time

"It does not matter how slowly you go as long as you do not stop." Confucius


 Pounds lost: 0.0 
 
0
5
10
15
20
SABLENESS's Photo SABLENESS Posts: 4,060
2/24/14 6:43 A

My SparkPage
Send Private Message
Reply
w4d3 Almost 8; last part light sleep, no time to get back into deep sleep.

FL - Eastern Standard Time

"It does not matter how slowly you go as long as you do not stop." Confucius


 Pounds lost: 0.0 
 
0
5
10
15
20
SABLENESS's Photo SABLENESS Posts: 4,060
2/23/14 9:18 P

My SparkPage
Send Private Message
Reply
w4d2 - a blessed nine hrs!!!

FL - Eastern Standard Time

"It does not matter how slowly you go as long as you do not stop." Confucius


 Pounds lost: 0.0 
 
0
5
10
15
20
SABLENESS's Photo SABLENESS Posts: 4,060
2/22/14 6:14 A

My SparkPage
Send Private Message
Reply
w4d1 - 8 hrs, up only once and right back to sleep. What's helping is going to bed a little earlier, slowing my pre-bedtime activities, and being more aware of my sleep patterns.

FL - Eastern Standard Time

"It does not matter how slowly you go as long as you do not stop." Confucius


 Pounds lost: 0.0 
 
0
5
10
15
20
PLIDC1's Photo PLIDC1 Posts: 412
2/21/14 10:21 A

Reply
A regular bedtime routine has really helped me. I want to continue to keep my routine for good health throughout my life.

 current weight: 192.0 
 
200
178
156
134
112
ANGELN325's Photo ANGELN325 Posts: 3,941
2/7/14 4:43 A

My SparkPage
Send Private Message
Reply
When I started this challenge, I was suffering from insomnia due to the stress of my impending job loss. I would go to bed on time, but wake up at 2 in the morning and not be able to go back to sleep right away. Since doing this challenge, I realized the earliest I can get ready for bed is 7P so I start my bedtime routine and get into bed at 7:30A. This helps me deal with the stress and get me relaxed for my bedtime. This has helped a lot. There have been an instance here and there where I've had insomnia. When I do, I ask myself what am I worried about and then make an action plan. I schedule people I need to call, things I need to resolve before my exit date. Last night I got woken up by my daughter to open her water bottle, she got thirsty and I ended up having a bad night sleep wise. I realized again it's the stress of the job loss and seeing another very talented person in my profession starting to walk away from it which has me thinking, do I continue down this road or is it time for me to bail at? I'm good at what I do, love what I do, but is there a need for what I do? Is this a career that will sustain me and help me support my daughter? I will find out the answers in the next couple of months as I continue to look at his job market.

Angela

Don't be afraid to spread your wings and fly.


 December Minutes: 460
 
0
90
180
270
360
HALRABI1's Photo HALRABI1 Posts: 28
2/5/14 7:13 P

My SparkPage
Send Private Message
Reply
When I started this challenge, I was averaging about 7 hours sleep a night. To start, I tried going to bed the same time every night and listening to relaxing music before bed. This helped a bit. But the most important thing I did was go to see an ear, nose and throat doctor, who discovered I was suffering from a chronic sinus infection that was causing a post nasal drip, which in turn was causing me to wake up in the middle of the night. Then it would be hard for me to get back to sleep.

He put me on a strong antibiotic for 3 weeks. This has just about cleared out my sinuses and as a result, I'm breathing much easier, and my post nasal drip is much less annoying. This past month I've averaged 8 hours of sleep a night. For now, problem solved. emoticon

 current weight: 167.0 
 
181
175.75
170.5
165.25
160
CMAY70's Photo CMAY70 SparkPoints: (1,655)
Fitness Minutes: (1,097)
Posts: 8
1/14/14 1:51 A

My SparkPage
Send Private Message
Reply
My sleep habits are way better from taking this challenge. It has become routine to turn the computer and lights off at 11pm. It is still a bit tough to make sure to get up when alarm goes on my days off only because I need to plan something to do to make me have to get up. It isn't that I!m tired. I wake most work mornings refreshed before the alarm.

 Pounds lost: 6.5 
 
0
5
10
15
20
LIVERGIVER's Photo LIVERGIVER Posts: 1,435
1/5/14 8:09 P

My SparkPage
Send Private Message
Reply
This has been a great opportunity to pay attention to my sleeping routines and habits for a month. I have learned a lot, and will continue to be sure to take care of my "sleep health"!

Courage is resistance to fear, mastery of fear, not absence of fear.


 current weight: 145.2 
 
200
183.75
167.5
151.25
135
THEMEEPER's Photo THEMEEPER SparkPoints: (16,871)
Fitness Minutes: (27,399)
Posts: 37
12/22/13 10:46 A

My SparkPage
Send Private Message
Reply
Here are my long-term goals for better sleep!
- continue to minimize distractions in the bedroom (e.g. noisy pets, lights)
- continue to go to sleep on time during the week and on weekends (the weekends are the difficult part!)
- continue to de-stress before I go to bed (help my brain calm down)
- continue to exercise for 10-30 minutes each day
- continue to reduce stress from my life
- get ready for the next day the night before
- take more relaxing baths

 Pounds lost: 0.0 
 
0
15.5
31
46.5
62
JOCYMC's Photo JOCYMC SparkPoints: (49,718)
Fitness Minutes: (74,278)
Posts: 771
12/21/13 3:24 P

Send Private Message
Reply
It's taken a bit more than 4 weeks but I am finally sleeping 7 to 8 hours a night without waking up. I'm going to bed at 9 to make sure I have 8 hours before my alarm goes off. I'm reading more instead of playing on the computer or watching tv and that seems to help me get to sleep faster.

~Jocy from Idaho~


The difference between try and triumph is a big "UMPH".


 current weight: 177.7 
 
180
177.5
175
172.5
170
RENOKAT52's Photo RENOKAT52 SparkPoints: (10,292)
Fitness Minutes: (6,821)
Posts: 312
11/27/13 9:47 P

My SparkPage
Send Private Message
Reply
I sat down and wrote out my long term goals. Having challenges are great, for me. I am a super starter, then I slow down, especially if it's just me working on a problem. when I joined all the different challenges at once, my first thought was ," Are you crazy???" lol..but, that was the best thing for me to do.

I have learned some great ways to de-stress, to wind down(and playing computer games isn't on the list), and have set times for me. Not being employed and not having any special time to get up, that was the first thing on my list. So, at 9:30 or 10: 00 pm I start the "Bedtime Chores".

1. bathroom and all the nightly things one does
2. journal writing
3. prayer time
4. relaxation, visual my body on a cloud, then relaxing each part
5. put my cats to bed
6. lights off

And, guess what? this has been working!

So, thanks to the leaders who showed the way, the team members who shared new ideas', I am actually getting more, restful sleep!

I am thinking and caring for all of you, you can do it too!

Kat

Kat, Co-Leader of the "Living with Hepatitis C Team"

My Journey with HepC
renokat.blogspot.com/


 current weight: 151.0 
 
161
155.75
150.5
145.25
140
KODAGIRL17's Photo KODAGIRL17 SparkPoints: (6,890)
Fitness Minutes: (2,635)
Posts: 25
11/27/13 9:41 P

My SparkPage
Send Private Message
Reply
This challenge has been so worth the effort. I worked on this while also doing the stress busting challenge and the 10 minute a day workout challenge. The combination has been incredibly beneficial.

 Pounds lost: 5.9 
 
0
15.75
31.5
47.25
63
TERRALOVE's Photo TERRALOVE Posts: 519
11/25/13 1:46 P

My SparkPage
Send Private Message
Reply
I'm getting 8 hours a night and pushing for 9. I'm really enjoying this.

Terralove
Southwest Florida


627 Days since:  Processed Food
 
0
162
325
487
650
CATSNKT's Photo CATSNKT Posts: 1,055
11/23/13 1:49 P

My SparkPage
Send Private Message
Reply
Definite improvement. I started with 5 1/2-6 1/2 hors of sleep, now getting 63/4-8 1/2 hours and wake less often. I have a distinct bedtime routine. I'm going to continue the plan.

" ...what lies behind us and what lies before us are small matters compared to what lies wthin us." (Emerson)


 December Minutes: 0
 
0
187.5
375
562.5
750
PSTART's Photo PSTART Posts: 899
11/19/13 10:52 P

My SparkPage
Send Private Message
Reply
I had the best sleep last night than I have had in a long while. I woke up feeling rested and felt more energetic most of the day than I had in a while. I am also experiencing fewer wakeful nights.

So I am aiming to get into bet at my new time of 10:00 p.m. again. Take Care and everyone have a wonderful sleep! emoticon

Pat - Dauphin Manitoba (CST)
******************************
With God all things are possible! Matthew 19:26

Challenges Completed:

5% Spring in to Summer 2013
5% Summer Challenge 2013
5% Fall Challenge 2013
5% Winter Challenge 2014
%5 Spring Challenge 2014


 current weight: 146.6 
 
154
151.25
148.5
145.75
143
KULSUM1069 Posts: 1,147
11/19/13 10:32 P

My SparkPage
Send Private Message
Reply
Sleeping much better overall. Still having really bad nights, but there are more nights of 5 hours in a row of sleep. Bad nights less frequent. This has helped, only just started spark 5 weeks ago. Now just need to get down to a healthier weight.

 Pounds lost: 10.0 
 
0
13
26
39
52
BEYONDHOPE70's Photo BEYONDHOPE70 SparkPoints: (24,932)
Fitness Minutes: (6,979)
Posts: 68
11/15/13 11:59 A

My SparkPage
Send Private Message
Reply
Much better sleep. Now I have a night time checklist I follow before bed. I also use a "Breathright" strip to help me breath a little better. I will continue to journal just to keep in check that I am continuing to meet my needs.

 current weight: 192.6 
 
209
192.25
175.5
158.75
142
EMPRESSAMQ's Photo EMPRESSAMQ Posts: 5,077
11/9/13 9:17 A

Send Private Message
Reply
Completed the challenge steps in week 4. To be honest, didn't get much improvement during the 4 weeks but it was good to focus and hone in on some things related to my (sigh, still) ongoing insomnia and to realize others go through it, too.

Peace and sleep to all! emoticon

Moving in new directions.


 current weight: 120.0 
 
121
119.5
118
116.5
115
TIMEHASCOME56's Photo TIMEHASCOME56 SparkPoints: (64,507)
Fitness Minutes: (21,595)
Posts: 5,213
10/28/13 5:09 P

Community Team Member

My SparkPage
Send Private Message
Reply
emoticon

"The greatest thrill in life is doing what people say you cannot do."


 Pounds lost: 47.0 
 
0
17.5
35
52.5
70
JUSTME9898's Photo JUSTME9898 Posts: 1,527
10/26/13 11:50 P

My SparkPage
Send Private Message
Reply
this challenge has helped. I am going to do it all again because I am still not where I want to be and winter is easier than summer.

I have gone from 3-5 hours of sleep a night to 5-8 hours of sleep a night

I used to wake up 3- 5 times a night and now it is 2-3

definite improvement, but I want to be 7-8 hours of sleep with a consistent bedtime

Right now it is lights off by 11 (used to be 12 or 1) my new goal is 10 - if I can get this established before the end of spring and the beginning of daylight savings it would really help

goal is to be able to walk again
Linda
high desert, California


 current weight: 245.0 
 
270
240
210
180
150
SUNSHYNECOOKS's Photo SUNSHYNECOOKS Posts: 239
10/26/13 4:03 A

My SparkPage
Send Private Message
Reply
emoticon for your improvement! I have experienced some as well!

"I praise you becauseI am fearfully and wonderfully made; your works are wonderful, I know that full well." Psalm 139:14

"I am in it to win it!" Pastor Joel Osteen

"Miracles Don't mature you!" Joyce Meyer

"All hard work brings a profit, but mere talk leads only to poverty." Proverbs 14:23


 current weight: 203.0 
 
242
217.75
193.5
169.25
145
TIMEHASCOME56's Photo TIMEHASCOME56 SparkPoints: (64,507)
Fitness Minutes: (21,595)
Posts: 5,213
10/16/13 6:55 A

Community Team Member

My SparkPage
Send Private Message
Reply
there has definitely been an improvement

"The greatest thrill in life is doing what people say you cannot do."


 Pounds lost: 47.0 
 
0
17.5
35
52.5
70
REDROSEBUD4's Photo REDROSEBUD4 Posts: 444
10/12/13 8:14 P

My SparkPage
Send Private Message
Reply
Can't believe I'm about done with week 4. I do know I need to work on keeping my sleep journal.
I have been averaging about 6-7 hours of sleep, but last night- I got to bed on time, woke up once during the night, got up for a few minutes then went back to bed. Woke up at 5:30 (which I had been getting up around then or 6 am), but I still felt tired. So I put on a CD and went back to bed. Next thing I new it was after 8. In all I got abut 8 and a half hours of sleep. I must be finally catching up on all the sleep I've lost during the summer. At least I didn't start getting sleepy during the day, which I normally do when I get up early.

Just did 51 min. of exercise which I hope will help tonight. I do know that I MUST get off the computer, turn off the TV at least 30-60 min. before I go to bed, or I just won't sleep well. A good relaxing CD helps me relax as well as reading a good book.

I can do all things through Christ who strengthens me. Philippians 4:13


 December Minutes: 37
 
0
100
200
300
400
AWESOMECHELZ's Photo AWESOMECHELZ SparkPoints: (30,605)
Fitness Minutes: (17,064)
Posts: 9,583
10/6/13 3:58 P

My SparkPage
Send Private Message
Reply
My LONG term goal is to follow my sleeping plan and when things don't work out after a while, instead of quitting (which I have done before), make changes and continue on. My hope is that the plan will be SO ingrained in my lifestyle and schedule that it will just be natural. I haven't slept well for over 20 years! It is time for things to change and I am very happy that I did this challenge. emoticon

Leader of "Inner Healing - Sexual Abuse" Team

Leader of "Stationary Bikers" Team

Co-Leader of *Sparking* with Multiple Sclerosis Team


 December Minutes: 463
 
0
250
500
750
1000
MISSSHERI1 SparkPoints: (5,351)
Fitness Minutes: (1,101)
Posts: 11
9/27/13 7:05 P

Send Private Message
Reply
Well it's week for and today I had a visit to my doctor. He asked the routine questions, including my sleep patterns,I told him some about this sleep challenge. With that I basically told him the changes I have made, and how it was somewhat of a struggle for me( I want results yesterday), anyways he was so encouraging. Telling me I was doing good and to keep at it. (Along with quit smoking and lose some pounds.) I realized that I can not expect to undo patterns of what feels like a life time in a day week or even 4weeks. Hence the long term goals.. It takes time but I feel things falling into place. My long term goals =1) to bed at decent hour, 2) wake at same time every day, 3)no naps, 4) no eating or drinking after undecided soon to be decided hour, 4) stick to a bedtime routine, 5)start a morning routine that works,including exercise, and 6) continue before bed wind down/relaxation ( gues that might fall under bedtime routine?). These are my better sleep challenge goals. I feel with these goals I am headed in the right direction to make my life right again for good'!

Just keep trying just keep trying!


 Pounds lost: 1.7 
 
0
11.75
23.5
35.25
47
JCOW84's Photo JCOW84 SparkPoints: (6,789)
Fitness Minutes: (12,670)
Posts: 220
9/16/13 7:32 P

My SparkPage
Send Private Message
Reply
This challenge has been fantastic! Journalling and meditation techniques have helped me not to worry about the day to come. Thanks Spark Team!

 December Minutes: 620
 
0
250
500
750
1000
WATERONE's Photo WATERONE SparkPoints: (79,055)
Fitness Minutes: (57,355)
Posts: 1,890
9/12/13 7:58 A

My SparkPage
Send Private Message
Reply
Even though I'm not consistently getting 7-8 hours of sleep, I'm getting at least 6 and resting better.
I am not waking in the middle of the night several times a week unable to get back to sleep. I'm much more aware of what I'm doing and thinking before bed and will continue working to clear worries from my mind, take at least 5 slow deep breaths and relax. This is working well for me.

I'm not as worried about how well I'll sleep like I was when I began this challenge which helps me sleep better.

What helped me? First, not using my bedroom for my office and watching TV or doing stuff on the computer. I don't even take the laptop into the room any more.

Second, doing deep breathing, emptying my mind of planning and worries.

Third, staying up to a consistent time no matter how much or how little sleep I got. This way I don't fall asleep at 8:30 pm and then wake in the wee hours.

Fourth, I generally have a cup of herb tea--chamomile, SleepyTime or other calming mix, before I go to bed and a light snack that includes a dairy product generally fat free yogurt or skim milk. How much this helps I don't know, but it's a calming routine.

Fifth, I'm drinking less wine. I no longer use it to get sleepy because I'm desperate. Instead I will have a glass with dinner or socially and try to keep it at that and not every evening. Not perfect at this, but working on it. Less alcohol=less waking in middle of night. I finally got this.

I'm very pleased with my progress. Still have times when it is difficult or I don't sleep well because of pain, but I'm sleeping much better. I want to consistently add some gentle stretching before bed and that is what I'm going to work on next.

Enjoyed this challenge. Very enlightening and helpful.

Robin
VA EST


 Pounds lost: 72.4 
 
0
21.25
42.5
63.75
85
SCHULDIG09's Photo SCHULDIG09 Posts: 302
9/3/13 1:59 P

My SparkPage
Send Private Message
Reply
Sleeping better in that I am getting to bed on time. Still have some trouble sleeping, but I think that is due to meds and emotional turmoil going on right now. Plan to follow up with doctor. Otherwise I am happy with the improvement.

NAVYARMYMOM4's Photo NAVYARMYMOM4 Posts: 20
8/14/13 6:17 P

My SparkPage
Send Private Message
Reply
I am sleeping better than I was. Which is a freaking miracle! But I am still having problems getting out of bed at the same time everyday. I will keep going, and I am sure the school year will help improve things. Plus my husband will be away for just about the whole month of September which will help. He gets up anywhere from 5:30am to 3pm, whatever he feels like, as you can imagine, makes life hard to plan around.
However, in saying all that I have met my goal! I am sleeping 4 solid hours almost every night, which is awesome!

Proud mom of a Sailor
Proud mom of a Soldier
Proud mom of a future Marine
Goal 1: weigh less than husband (237) - met 1/2/13
Goal 2: weight less than my 24 yo son (220) - met 2/3/13
Goal 3: weight less than my 16 yo son (206) - met 3/5/13
Goal 4: weigh less than my 22 yo son (190) - met 5/16/13
Goal 5 be the lightest in my house first time EVER in my life! - met 5/16/13
Goal 6: weight less than my 23 yo son (178) - met 10/30/13
Goal 7: weight less than my brot


 Pounds lost: 47.0 
 
0
27.75
55.5
83.25
111
ROCKN2ROLLIN SparkPoints: (14,710)
Fitness Minutes: (14,374)
Posts: 57
8/13/13 8:06 A

My SparkPage
Send Private Message
Reply
I was out of town for the last week of this challenge and learned the hard way to use the tricks that I learned when at home. I ate later. I had alcohol on a couple of nights. I would stay up later and take my nightly meds later. And as the week went on, I would exercise less. So no surprise when I would have trouble falling asleep. I would have heartburn. I would wake up several times during the night or I would toss and turn all night.

Lessons learned for vacation days: stop eating after 8pm and plan to be in bed by 11pm; same for the wine/spirits; carry your meds with you in case your not at home and use the timer on your phone to remind you to take them at least a half hour before bed to avoid hearburn. Use the alarm clock to get you out of bed at the same time every morning so you can squeeze in work outs before everyone else is up because once they are up you will usually want to sit around and talk or go on adventures with them. And last, reset the thermostat so you don't wake up freezing in the middle of the night!

If it doesn't challenge you, it doesn't change you.- Fred Devito


LEARN211 Posts: 115
8/12/13 2:40 P

My SparkPage
Send Private Message
Reply
Since I began this challenge I set up some goals that I plan to keep long term. I am definitely going to exercise daily. I struggle with this during the school year, but I have found that it helps a lot with relaxing. I am also going to continue working on relaxation strategies. I find that listening to stress reduction cd's before bed time helps when combined with the exercise. My final goal is to continue following a bedtime routine, especially getting to bed on time. This is also something that goes out the window when I get busy, and it undermines my attempts to lose weight. I am hoping that if I continue to meet my goals I will lose weight during this school year rather than gain. I am glad I took this challenge!

emoticon



Just Believe!


 current weight: 211.0 
 
276
239.5
203
166.5
130
CPD623's Photo CPD623 Posts: 135
8/5/13 11:44 A

My SparkPage
Send Private Message
Reply
Summer schedule still messing with consistent times, but getting up earlier on the weekend made a huge difference this month. So did planning ahead so I wasn't stressed when I got into bed. Have been falling asleep much better in past week or so. Thanks!

 current weight: 152.0 
 
158
153
148
143
138
CALLME3NI's Photo CALLME3NI SparkPoints: (24,405)
Fitness Minutes: (9,922)
Posts: 42
8/3/13 9:33 A

My SparkPage
Send Private Message
Reply
Throughout this challenge, I've noticed that even losing an hour of sleep makes a difference the next day. I'm finally learning to prioritize sleep over work or whatever else during the week.

Each weeknight, I used to try to finish everything on my day planner before going to bed. I usually would fall asleep while trying to get the work done and go to bed at 1am feeling like I hadn't accomplished a thing. The next day I'd wake up super early out of necessity but I would also feel tired and graze all day, and this miserable cycle would continue until the next time I could get to bed.

Now my schedule on a normal (non-exam) week looks like this: Monday through Thursday I try to get to bed as close to 9pm as possible. If I somehow get to bed earlier than that, I treat myself by reading my Kindle by lamplight until I start to doze. Fridays are trickier because that's my "catch-up" day so I don't stay behind on my work for more than a week. It's not a perfect system, but I feel like staying up late one day a week is better than trying to stay up late all week, especially since I don't have to get up as early on Saturdays. Exam weeks are still a hot mess, but I'm working on it.

I don't know how this schedule will change once I'm out of the classroom and in the hospital, but I'm a born planner and I'll learn to adapt somehow. I'm a true believer in the importance of a good night's sleep now! :)

"My mind is in my work, but my heart is on the dance floor."

"Progress isn't a straight line."

~3Ni~


Total SparkPoints: 24,405
 
20,000
21,249
22,499
23,749
24,999
SparkPoints Level 13
LUCYPAPERHANGER's Photo LUCYPAPERHANGER SparkPoints: (9,258)
Fitness Minutes: (4,711)
Posts: 253
8/2/13 6:19 P

My SparkPage
Send Private Message
Reply
Well, I learned a lot about how to ensure a better night's sleep during the last four weeks. Additionally, I've installed room darkening shades, I've cut out all alcohol, and the most important change I made is retiring *earlier*! I can't believe it, but getting to bed early has made all the difference regarding my insomnia. emoticon I am now committed to striving to keep up an early bedtime, even after the craziness of the new school year and soccer season begins in a couple weeks. emoticon

Edited by: LUCYPAPERHANGER at: 8/2/2013 (18:19)
 December Minutes: 224
 
0
90
180
270
360
AHAPPYLIFE's Photo AHAPPYLIFE SparkPoints: (104,227)
Fitness Minutes: (104,393)
Posts: 5,579
7/31/13 1:28 A

My SparkPage
Send Private Message
Reply
I've not really learned much here but it did "Spark" me to find help elsewhere & my sleep patterns are definitely better.

** Melissa **
....................Alaska

Be careful when you pass judgement on another. Life teaches us lessons in harsh ways when we are mean to others.

www.fitbit.com/user/265JV9


 Pounds lost: 29.4 
 
0
23.5
47
70.5
94
HANNAHSGRAMMIE's Photo HANNAHSGRAMMIE SparkPoints: (68,740)
Fitness Minutes: (15,402)
Posts: 4,170
7/24/13 10:50 P

My SparkPage
Send Private Message
Reply
This challenged really helped me. Although I still have sleep apnea and restless leg syndrome, I no longer have to rely on medicine to fall asleep. I put on my music and fall into a deep sleep. Thanks.

Blessings,

¸¸.•´¸.•*¨) ♥¸.•*¨)
(¸.•´ .♥ (¸.•´ .♥ (¸.•*´¨`* ♥☆¸.•*´¨`*♥☆¸.•*´¨
`*♥☆ Ronda, the lady with MS (The Master's Strength)
¸.•´¸.•*¨) ♥¸.•*¨)
(¸.•´ .♥ (¸.•´ .♥ (¸.•*´¨`* ♥☆¸.•*´¨`*♥☆¸.•*´¨
`*♥☆

Hopeful Hearts Breaking Free From Hurts, Leader

I can do all things through Christ who strengthens me. Philippians 4:13


 current weight: 214.0 
 
256
241.75
227.5
213.25
199
JAGG32's Photo JAGG32 SparkPoints: (18,835)
Fitness Minutes: (13,397)
Posts: 409
7/24/13 7:16 A

My SparkPage
Send Private Message
Reply
Getting more rest. Sticking with getting up by a certain time and usually get sleepy at the same time at night. Still have days of restlessness but sleeping pattern is much better. Also do not sleep on the couch anymore if I fall asleep I get up and go to bed. What a difference that makes for me. Still in progress. emoticon


emoticon

ABILITY is what you are capable of doing.
MOTIVATION determines what you do.
ATTITUDE determines how well you do it.
DISCIPLINE is remembering WHAT YOU WANT

"MY WILL TO CHANGE IS GREATER THAN MY WILL TO REMAIN THE SAME"

Central Time



 Pounds lost: 13.0 
 
0
7
14
21
28
PAMATGA13's Photo PAMATGA13 SparkPoints: (2,899)
Fitness Minutes: (2,567)
Posts: 383
7/12/13 1:37 A

Send Private Message
Reply
I "thought" you weren't supposed to "force" going to sleep at a specific time if you weren't tired? Has the conventional wisdom changed on that point? I have also read that if you can't fall asleep within 45 minutes that you should get up and read something or do a quiet activity until you feel sleepy. Has that changed as well?

Well, my long term goal is to eventually get back to getting up around 9:30 a.m. I have been unemployed for nearly 4 years now and I really don't have any incentive to get up earlier than noon so I have a tendency to stay up until 2 a.m. before I decide to go to bed. I also drink a lot of liquids throughout the day and night, especially now that it is hot, and so I get up multiple times during the night to go to the bathroom. I think this is going to be a long standing pattern for me. Period. I am able to fall right back to sleep even if I have gone to the bathroom 4-5x during an 8 hour time span. I just keep the bathroom lights off (using a nightlight) and so I never really fully awaken.

You can buy curtain panels to put behind your regular curtains that will block out the daylight. They are relatively inexpensive. You can buy them at Wal-mart online.

Pam


"Forget all the reasons why it won't work and believe the only reason why it will." -unknown

"Doubt kills more dreams than failure ever will."

"Don't let life discourage you. Everyone who got where he is had to begin where he was." Richard L. Evans


 current weight: 216.0 
 
302
265
228
191
154
FENFER87J's Photo FENFER87J SparkPoints: (1,874)
Fitness Minutes: (16)
Posts: 14
7/8/13 12:01 A

My SparkPage
Send Private Message
Reply
Forcing myself to go to bed at 12. Not really tired. Got any ideas?

"I can do all things through Christ who strengthens me."
Phil 4:13


 Pounds lost: 9.0 
 
0
17.75
35.5
53.25
71
LYNETTEMOM's Photo LYNETTEMOM SparkPoints: (79,007)
Fitness Minutes: (64,919)
Posts: 4,070
6/26/13 11:43 P

My SparkPage
Send Private Message
Reply
does anyone know how to make a box valance so that light does not leak out above the curtains or blinds? I really would like to make my room pitch black

LJ


 current weight: 129.0 
 
155
148.5
142
135.5
129
LESLIE2561's Photo LESLIE2561 SparkPoints: (63,370)
Fitness Minutes: (42,460)
Posts: 1,648
6/26/13 10:19 P

My SparkPage
Send Private Message
Reply
My long term goal is going to be the same as my initial goal. I want to be in bed by 11:30 and up by 8:30 that gives me some wiggle room on getting 8 hours of sleep. I am going to work on consistently turning off the TV & computer at 11:00, which will give me 30 minutes to wind down before bed and then about 30 minutes to read a real book by the bedside lamp and not the overhead light. I will also continue to take 3 mg of melatonin 1 hour before I want to go to sleep since it seems to be working. (However, if others decide to try this be warned that it can lead to some intense dreams.) emoticon

Leslie
California,MD
Eastern Standard Time



 current weight: 217.9 
 
243
216
189
162
135
PROUD-GRANDMA's Photo PROUD-GRANDMA SparkPoints: (96,897)
Fitness Minutes: (68,077)
Posts: 4,225
6/19/13 8:49 A

My SparkPage
Send Private Message
Reply
6.5 hours

Live each moment to its fullest!


 Pounds lost: 15.4 
 
0
8.75
17.5
26.25
35
LYNETTEMOM's Photo LYNETTEMOM SparkPoints: (79,007)
Fitness Minutes: (64,919)
Posts: 4,070
6/18/13 12:48 P

My SparkPage
Send Private Message
Reply
finally 8

LJ


 current weight: 129.0 
 
155
148.5
142
135.5
129
PROUD-GRANDMA's Photo PROUD-GRANDMA SparkPoints: (96,897)
Fitness Minutes: (68,077)
Posts: 4,225
6/18/13 8:43 A

My SparkPage
Send Private Message
Reply
6 hours

Live each moment to its fullest!


 Pounds lost: 15.4 
 
0
8.75
17.5
26.25
35
PROUD-GRANDMA's Photo PROUD-GRANDMA SparkPoints: (96,897)
Fitness Minutes: (68,077)
Posts: 4,225
6/17/13 8:33 A

My SparkPage
Send Private Message
Reply
6 hours

Live each moment to its fullest!


 Pounds lost: 15.4 
 
0
8.75
17.5
26.25
35
LYNETTEMOM's Photo LYNETTEMOM SparkPoints: (79,007)
Fitness Minutes: (64,919)
Posts: 4,070
6/16/13 7:27 P

My SparkPage
Send Private Message
Reply
yay! I think I got my 8 hours too!

LJ


 current weight: 129.0 
 
155
148.5
142
135.5
129
PROUD-GRANDMA's Photo PROUD-GRANDMA SparkPoints: (96,897)
Fitness Minutes: (68,077)
Posts: 4,225
6/16/13 12:47 P

My SparkPage
Send Private Message
Reply
8 hours!

Live each moment to its fullest!


 Pounds lost: 15.4 
 
0
8.75
17.5
26.25
35
LYNETTEMOM's Photo LYNETTEMOM SparkPoints: (79,007)
Fitness Minutes: (64,919)
Posts: 4,070
6/14/13 1:46 P

My SparkPage
Send Private Message
Reply
not good--about 5 if I'm lucky

LJ


 current weight: 129.0 
 
155
148.5
142
135.5
129
PROUD-GRANDMA's Photo PROUD-GRANDMA SparkPoints: (96,897)
Fitness Minutes: (68,077)
Posts: 4,225
6/14/13 8:38 A

My SparkPage
Send Private Message
Reply
5 hrs last night. I'll do better tonight.

Live each moment to its fullest!


 Pounds lost: 15.4 
 
0
8.75
17.5
26.25
35
PROUD-GRANDMA's Photo PROUD-GRANDMA SparkPoints: (96,897)
Fitness Minutes: (68,077)
Posts: 4,225
6/13/13 11:15 A

My SparkPage
Send Private Message
Reply
7 hours

Live each moment to its fullest!


 Pounds lost: 15.4 
 
0
8.75
17.5
26.25
35
PROUD-GRANDMA's Photo PROUD-GRANDMA SparkPoints: (96,897)
Fitness Minutes: (68,077)
Posts: 4,225
6/12/13 8:27 A

My SparkPage
Send Private Message
Reply
I'm sleeping sound when I do sleep. 7 hours last night.

Live each moment to its fullest!


 Pounds lost: 15.4 
 
0
8.75
17.5
26.25
35
BUTTERFLYNORWAY's Photo BUTTERFLYNORWAY SparkPoints: (5,783)
Fitness Minutes: (4,195)
Posts: 58
6/2/13 8:19 A

My SparkPage
Send Private Message
Reply
My long term goal is to keep turning off the TV and PC one hour before bedtime, going to bed on time, and learn how to drop to sleep in 1/2 hour. My sleep journal has helped, and I will keep it going at least one more week, until I get to the doctor again. I have been on melatonin for 2-1/2 weeks and it has helped, but I need to get off it now.

 current weight: 149.0 
 
154
151.75
149.5
147.25
145
LYNETTEMOM's Photo LYNETTEMOM SparkPoints: (79,007)
Fitness Minutes: (64,919)
Posts: 4,070
5/31/13 10:21 P

My SparkPage
Send Private Message
Reply
I'm sleeping quite well now. I am really trying to get to bed at a consistent time and have my routines figured out. I still want to find a way to make my bedroom pitch black as light wakes me.

LJ


 current weight: 129.0 
 
155
148.5
142
135.5
129
MILLIFRED's Photo MILLIFRED Posts: 672
5/20/13 1:52 P

My SparkPage
Send Private Message
Reply
I've decided that a seven hour night is probably right for me. I am 67 and as we get a bit older we seem to need less sleep. I am sleeping better and if I wake up at 4AM and realize I have actually slept for 7 hours I just get up and do something.

I have recognized one problem though. I have attacks of spinning vertigo and it seems like if I allow myself to only get 4 or 5 hours of sleep and try to make it through the day it seems to set off an attack. If I have a bad night I do have some prescription medicine to take and I've learned that it really needs to be taken to prevent these attacks.

This challenge has forced me to actually look at what is happening with my sleep patterns and I think I am getting a better handle on them!

Millie, NW Arkansas in Central time zone


I am the bread of life;
John 6:48


 current weight: 161.0 
 
206
190.25
174.5
158.75
143
CHARDY0125's Photo CHARDY0125 SparkPoints: (13,037)
Fitness Minutes: (9,932)
Posts: 563
4/29/13 10:02 P

My SparkPage
Send Private Message
Reply
I struggle to go to bed at a descent time. Well I normally go between 1030-1130 I guess. When my kids are with their dad I sleep through the night but not when they are home. I did go to my room and do like a word search book and decompress before I actually went to sleep and that seems to help. I just need to clear my mind some how before I journey to bed because my mind wonders at times or should I say keeps going and going. I'm not one of those that can go to sleep as soon as my head hits the pillow. My husband does and he snores so that keeps me from drifting since it takes me forever but I'm still trying.

We may not speak but we have much to say
AngelmanSyndrome.org www.angelman.org


 current weight: 146.2 
 
155
148.75
142.5
136.25
130
DAWBY8791's Photo DAWBY8791 Posts: 41
4/22/13 1:20 P

My SparkPage
Send Private Message
Reply
I journal every day, and the fitbit helps me keep track of when I'm waking up. Oddly, once I really took action on this challenge, I have been waking up in the night much more often. I absolutely cannot figure out why.

I have been falling asleep faster. It is good to know that even simple "cues" to my body (such as PJs and brushing teeth) can start putting me into bedtime mode. I used to think that a bedtime routine had to be elaborate. My first week, I started drinking tea consistently (not TOO late). (The second week I drank tea, because I was sick, and a lot of it, which increased the restroom trips in the middle of the night.)

My longterm goals are to keep the routine going. I've done a good job of finding the "start to wind down point" AND of eating further away from bedtime. My dinner is usually pretty early, so I'm always ready for a snack, but I do it before 8. And if dinner was later? Well, unless I'm going to bed later for some unnecessary reason, no snack.

I still haven't figured out what I'm going to do when tournament/contest time rolls around again next school year. Those weekend tourneys wreak havoc on my sleep, since I'm usually driving, I have to stay up late to monitor hallways, and I have to get up early. Maybe I just accept that on those nights, four hours is the best I can do, but that's hard to accept, and it does make for a short weekend and long week.

I still didn't go to bed at QUITE the same time as I do during the week (and certainly wake up much later), the hours are pretty close. Yes, I get a few more on the weekend than during the week, but it's not because my "goal" is to "catch up". I just happen to have the luxury of being able to take more hours to sleep on the weekend.

 Pounds lost: 37.2 
 
0
10
20
30
40
IMREITE's Photo IMREITE SparkPoints: (257,582)
Fitness Minutes: (227,541)
Posts: 12,889
4/19/13 9:35 P

My SparkPage
Send Private Message
Reply
i finished 4 week of the chanllenge. i did not fully commit to getting myself to bed early each night but i did discover how much i fight myself when it is time to go to bed. kind of a like a chilld (just 5 more minutes mom). i just dont stay focused enough at night to get all the tasks done. i always seem to find some excuse to stay up a little longet instead of just going to bed when i am tired.

Don't forget to be awesome.


 current weight: 241.8 
 
241.8
223.85
205.9
187.95
170
SUSANELAINE1956's Photo SUSANELAINE1956 SparkPoints: (92,514)
Fitness Minutes: (49,122)
Posts: 13,645
4/18/13 11:06 A

Community Team Member

My SparkPage
Send Private Message
Reply
I am sleeping through the night now, typically going to bed at midnight and waking at 7 a.m. I feel good throughout the day and those hours work well for me. My long term goal would be to continue this pattern.

Susan
Reno, NV PDT
Azure - BLC 22,23,25,26 (co-captain)

My Superhero name is The Ruby Hillbilly
Superpower is Distant Attack
Weakness is Crystals
Weapon is Venomous Crowbar
Mode of Transportation is Dinosaur
IMREITE's Photo IMREITE SparkPoints: (257,582)
Fitness Minutes: (227,541)
Posts: 12,889
4/14/13 2:10 A

My SparkPage
Send Private Message
Reply
I am still struggling to get to bed early but i have started some good habits. with this challenge. i plan to keep some of the journaling when i am done mostly because it is helping me focus. i would like to get to the point where i do not fight myself to stay up longer at night then i need too. i am better the last 2 says but i still have to make sleep a priorirty.

Don't forget to be awesome.


 current weight: 241.8 
 
241.8
223.85
205.9
187.95
170
JILLO137's Photo JILLO137 SparkPoints: (8,170)
Fitness Minutes: (5,092)
Posts: 149
4/8/13 8:14 P

Send Private Message
Reply
I just LOVED this challenge!!! I didn't just help me - I also learned a lot!! I feel like I got to know my body better and I figured out different things that help me to fall asleep.

I have to accept that I can't sleep a baby every single night, as example if I'm too stressed out etc, but I found ways how I can still get as much energy out of these night as well. It is normal to struggle sometimes :)

My long term goals are:
-sleep at least 7 hours a night
-read immediately before going to bed
-be active during the day
-don't eat mindlessly after 8, all this food just gives you energy and you won't be able to fall asleep for a loooong time -.- ^^

Keep going everybody!!!

an exchange year isn't a year of your life - it's a life in a year


 Pounds lost: 16.0 
 
0
11
22
33
44
BSLMKH1954's Photo BSLMKH1954 Posts: 546
3/26/13 1:01 A

Send Private Message
Reply
I am starting week 4 and still having problem going to bed at a decent time. I set a goal for Midnight and because of so many things trying to do not going to bed until 3 or 4 in the morning. I still lay in bed for at least 30 minutes before I fall asleep. I am usually only getting 6 or 7 hours of sleep before have to get up to go to bathroom. Since I have to eat breakfast and take medicine I end up staying up. It is usually 10am when I get up.

Marilyn

I have "The Spark", "SparkPeople Cookbook" and "Spark Solutions"

I set my ticker to my highest weight of 210 lbs because it gets upset and doesn't want to save when I gain weight instead of lose.
on Dec 30, 2012 I joined SparkPeople and weighed 195.8




 Pounds lost: 8.0 
 
0
13.25
26.5
39.75
53
GLORIAMAJDI's Photo GLORIAMAJDI SparkPoints: (87,770)
Fitness Minutes: (80,419)
Posts: 1,315
3/23/13 11:52 P

My SparkPage
Send Private Message
Reply
This month has just flown by! I will complete this challenge in just a few days. I still have work to do on my sleep, but this challenge has really helped me. I had one week where I went to bed on time but just couldn't stay asleep. This past week I have been sleeping much better but I haven't gotten to bed on time. I am pleased with my progress and I realize that I just need to continue to work on it. I might even do the challenge again just to help me stay on track. I did find that even though I was going to bed about 30 minutes later than I intended last week, I was actually feeling better during the day than I did the week before when I went to bed on time but kept waking up. I have done some things to help me stay asleep (or at least get back to sleep) when I wake up - that has helped a lot! Now....I just need to get to bed ON TIME! emoticon

Gloria

"I always prefer to believe the best of everybody, it saves so much trouble." Rudyard Kipling

"The only disability in life is a bad attitude." Scott Hamilton

"Most folks are about as happy as they make up their minds to be." Abraham Lincoln


 current weight: -14.0  under
 
15
7.5
0
-7.5
-15
MARTILLINI's Photo MARTILLINI Posts: 19
3/21/13 1:55 P

My SparkPage
Send Private Message
Reply
Hi, everyone,

I'm on week 4 now, also. I am sleeping more during the night. This is weird, but I set an alarm on my phone for my cutoff for things like tv and internet. Then after that, I have a half hour to be in bed. I've been doing a bit of yoga at night and that seems to help. I thought reading would, but it gets my mind going even more. This has been a helpful challenge, because I never really paid attention to my sleep habits, I just assumed that I sleep well or don't and I just deal with it. Nice to know I have more control over whether I have a good night's sleep or not.

I hope you're all doing well!

 Pounds lost: 3.5 
 
0
15
30
45
60
SHKIRK Posts: 1,168
3/20/13 2:56 P

My SparkPage
Send Private Message
Reply
Week 4+ for me ! I have no trouble falling to sleep but have trouble staying a sleep. I have learned that w/o TV I sleep better most of the time. I still have nights i wake up and can not get back to sleep for 30 mins. but i am working on it. The T.V is a plus and a minus. It helps me go to sleep but when it goes off at 3 am I miss the noise and wake up !!! I am doing stretches before bed and I get about an hour more sleep a night most days I use to NEVER take naps..but for the last week I came home from work and took a 2 hour nap 3xs. Is that a good or bad thing ? With the naps and extra hour most nights I am getting more sleep. I have not gotten use to the "well rested" feel yet.

 current weight: 272.0 
 
296
284.5
273
261.5
250
LVHOPEJOY's Photo LVHOPEJOY SparkPoints: (34,452)
Fitness Minutes: (29,314)
Posts: 296
3/12/13 1:56 P

My SparkPage
Send Private Message
Reply
I started week 4 on day of turning clocks ahead and I have been having trouble getting up in the morning. I use to get up around 6 or 7 am and now, I know it is around 8 am because of the light in my room but I don't want to get up. I like getting up earlier, I don't have to just like that time of day. I will see how the rest of the week goes and maybe learn something more. Here's to more emoticon

 current weight: 162.0 
 
239
218
197
176
155
TRAVELDD's Photo TRAVELDD Posts: 9
3/7/13 12:21 P

My SparkPage
Send Private Message
Reply
Although I had a slight delay with completing week four I learned a lot. I think I will be able to continue the work which was started in this challenge to get a good nights sleep on a regular basis. I learned that sleeping enough but not too much would also help with weight loss, so I also need to keep regular sleeping times a priority. I also learned a routine and a NO TV (for me anyway!) the last 45 minutes or so before bed. Now to continue and really walk out what I have learned...

 Pounds lost: 25.0 
 
0
22.5
45
67.5
90
LIZOSU's Photo LIZOSU SparkPoints: (6,793)
Fitness Minutes: (4,129)
Posts: 28
3/3/13 9:05 P

My SparkPage
Send Private Message
Reply
Moving along. Going to bed earlier and getting more sleep. Still not able to get up early for a workout or get up at normal time on weekends. I find my social life keeps me out Friday and Saturday nights. So long term goal is to keep up with the techniques I am already doing and continue on this better sleep path.

 Pounds lost: 0.0 
 
0
14
28
42
56
CGH-ARTYPANTS's Photo CGH-ARTYPANTS SparkPoints: (23,554)
Fitness Minutes: (7,750)
Posts: 504
2/28/13 5:30 A

My SparkPage
Send Private Message
Reply
I still have a ways to go, but I am sleeping better. I think that losing weight is helping and will continue to help as I move along on my journey.
I do have a routine of going to bed by 10-10:30. I get up at 5 a.m. every morning...even on weekends. If I allow myself to fudge, I am still getting up on my own by 5:30, 6:00 at the latest.
Making sure that I don't drink much fluids after 7:30 or eating late is also helping. I am still waking up 2-3 times a night. I don't know if that is just part of being my age, or what. But I am not laying awake as often. I get right back to sleep most of the time.

Cheri from Georgia
Direction - not Intention - determines Destination


 current weight: 197.0 
 
228
209.75
191.5
173.25
155
RAWCOOKIE's Photo RAWCOOKIE SparkPoints: (19,223)
Fitness Minutes: (10,715)
Posts: 1,764
2/25/13 7:49 A

My SparkPage
Send Private Message
Reply
Last night - my last night of the challenge - I actually slept through for 8 hrs! I didn't set my alarm (as I was a day off) and woke at 6am (7 hrs sleep). I will do my reflective thing and long-term goals tomorrow. Feeling so much better though- been a brilliant challenge!

*Gill*
Time Zone GMT = EST+5

"...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


3 Days until:  Xmas!
 
50
37
25
12
0
RAWCOOKIE's Photo RAWCOOKIE SparkPoints: (19,223)
Fitness Minutes: (10,715)
Posts: 1,764
2/21/13 12:02 P

My SparkPage
Send Private Message
Reply
I have added 'three good things' to my bedtime routine - so in my sleep journal I note down three things that were good during the day - and why they were good.
Had a very bad night last night - only got 4 hrs sleep when at work due call-outs - phew - but can't get home in time for a nap - so keep going and stick to my routine of a regular bedtime and waking time. This seems more important to ensure regular good sleep. I'm half-way through week 4.

*Gill*
Time Zone GMT = EST+5

"...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


3 Days until:  Xmas!
 
50
37
25
12
0
LUANN7's Photo LUANN7 SparkPoints: (43,199)
Fitness Minutes: (12,915)
Posts: 2,271
2/21/13 2:09 A

My SparkPage
Send Private Message
Reply
this challenge was interesting to me. I kept a journal 3 times a week and went to bed around the same time every night,thus making my morning less tired and more functional. I started reading 1 chapter of whatever book I am reading and that seemed to help me unwind so I am going ti continue with that habbit.

I can do all things through Christ who strengthens me!! whoever believes in him shall not perish but have eternal life!!!
LEADER-PARTNERSHIP ACCOUNTABILITY TO THE FINISH LINE.
CO-LEADER SHINING FOR JESUS
CO-LEADER GOD ANSWERS PRAYERS
C0-LEADER GODS AMAZING GRACE
CO-LEADER CHRISTIANS WITH 100 POUNDS TO LOSE
CO-LEADER GOD WORKS AMOUNG US


 current weight: 184.0 
 
260
227.5
195
162.5
130
ROXTRY's Photo ROXTRY SparkPoints: (56,684)
Fitness Minutes: (17,133)
Posts: 216
2/10/13 9:17 P

My SparkPage
Send Private Message
Reply
While the steps of this challenge have not been difficult for me to "fulfill", it has still been somewhat frustrating for me. At times my "issues" with sleep seem almost hopeless.
BUT, what for me is good news is that I have been getting up on a regular schedule at an earlier time than in the past. And, have done that long enough that I do it naturally without the need of my alarm clock.
Also, I HAVE had more 5 & 6 hour nights (of sleep) during the past 4 weeks than I've had in perhaps years. So, though I continue to experience mainly 3 and 4 hour nights without any seeming change in my focused routine... well, overall, I do get a few more decent nights and that gives me hope for even more improvement. emoticon
I realize that since I have gotten a few more zzzzzz, there MUST be something different. But, I CANNOT for the life of me figure out what it is. emoticon
These are some things that seem to help and I plan to continue:
1) Take meds 1st thing in the morning. (Especially BP meds with diuretics!)
2) Drink my water earlier in the day and finish earlier thus giving me time to get in my needed
amount and NOT end up in the bathroom all night! emoticon
3) Finish eating at least 3 hours before bed. (Preferably earlier.)
4) Finish as much of my "to do list" as possible earlier in the day so that I have more time to
wind down at night.
5) Take a LONG HOT bubble bath a couple of hours before bed.
6) Keep lights low; play quiet music/relaxing "noise" :) ; read a book; do some breathing or
relaxation exercises; just chill...
Something that I LOVE is... my husband bought an air purifier for my room and the noise is WONDERFUL!!! It really helps block out other noises and the sound it makes reminds me of the window mount air conditioners I grew up with as a child. They were wonderful too!!! emoticon
Sleep well everyone!!! I really do wish you ALL the best in your efforts to achieve "better sleep"!!! emoticon

How do you eat an elephant?
One bite at a time. ;-)


Total SparkPoints: 56,684
 
50,000
52,499
54,999
57,499
59,999
SparkPoints Level 17
MNDEBBIE1's Photo MNDEBBIE1 SparkPoints: (57,633)
Fitness Minutes: (3,009)
Posts: 602
2/3/13 12:38 A

Community Team Member

My SparkPage
Send Private Message
Reply
week 4 is done. sleeping is still rough but am sleeping mostly all night long. I sleep about 6 hours now which is up from 5 hrs. Met most of my goals except using my cpap machine. Still have alot of work to do on my sleeping routine

Debbie
Minnesota

BELIEVE INSPIRE CREATE DREAM

"IDLE HANDS, BUSY MOUTH"
"BUSY HANDS, IDLE MOUTH"

since January 19, 2011 weighed 410 now weigh 287


 Pounds lost: 62.0 
 
0
37.25
74.5
111.75
149
BABNURSE's Photo BABNURSE SparkPoints: (41,303)
Fitness Minutes: (45,577)
Posts: 602
1/27/13 12:46 P

My SparkPage
Send Private Message
Reply
I finished the challange. I still have some sleep continuity issues but I am learning to make going to sleep on time a priority and I also noticed a pattern of the weeks I don't sleep enough even if my fitness and eating are on track I have a gain on the scale.So I am learning to make it as much a priority as exercise and healthy eating. i still need to work on not staying up as late on weekends and getting up earlier.

 current weight: 186.8 
 
189
182.25
175.5
168.75
162
VIVALAKIMI's Photo VIVALAKIMI Posts: 34
1/1/13 6:56 P

My SparkPage
Send Private Message
Reply
I'm happy to have finished the better sleep challenge! I learned that I was getting even less sleep initially than I thought and that my problem is falling back asleep in the middle of the night, as I have no problems going to sleep initially or getting up on time. My fourth week was easiest, though, as I also discovered worry/anxiety/frustration about work keeps me up and I've been on vacation, getting 9 awesome hours a night. I have added get back to sleep tools to my middle of the night toolkit:

-sleepytime tea before bed
-Badger sleep balm before bed
-"Stop worrying, silly!" message to myself
-Deep breathing

Nighty-night!



 current weight: 1.0  over
 
5
2.5
0
-2.5
-5
APRIL2968's Photo APRIL2968 SparkPoints: (5,873)
Fitness Minutes: (3,330)
Posts: 20
11/23/12 1:39 A

Send Private Message
Reply
This challenge has made me aware of many things regarding my sleeping. I am doing better at the end. I have found that my body only needs 7 or so hours. I naturally wake up rested after that as long as I go to bed at a decent time. Exercising daily helps me sleep better also. Also my relation before bedtime is to read just before going to sleep. It helps me get my mind off the issues of the day.

You don't get what you want, you get what you work for.


 Pounds lost: 3.4 
 
0
4.25
8.5
12.75
17
Page: 1 of (8)   1 2 Next Page › Last Page »

Report Innappropriate Post

Other Official Better Sleep Challenge Week 4 Discussion Posts

Topics: Last Post:
Long Term Goals 1/26/2014 12:39:18 PM
Sleep Cycles 10/18/2014 7:26:51 AM
Week Four Discussion 7/14/2014 9:38:06 PM
Week Four check in 3/13/2014 4:24:53 PM
ups and downs 4/23/2014 4:10:40 AM

Thread URL: http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=15459x42560x34932391

Review our Community Guidelines