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4/13/15 9:25 P

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PACEKA1's Photo PACEKA1 Posts: 33
4/13/15 10:26 A

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I have completed this journey and have some good insight into my sleep issues. A couple changes I plan to make:

Go to bed each night at the same time (between 10:30 - 11:00 p.m.)

Get up a bit earlier each day - target 6:30 a.m.

Start my day with some calming exercise like yoga and perhaps an early walk with Daisy

Be sure to get at least 30 minutes of cardio exercise each day - it seems to help

On nights that I have difficulty sleeping, stay in bed and try mindful meditation to help chase away the thoughts of the day.

My ultimate goal is to get 7 hours of sleep each night so I can wake refreshed and ready for the next day.

"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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4/2/15 6:35 P

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DONNA_W's Photo DONNA_W SparkPoints: (56,704)
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4/2/15 4:43 P

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My goal is the same as when I started; to get 7-8 hours of sleep each night, be active enough during the day that I can go to bed a a reasonable time (11 PM) and not have a hard time falling asleep. I have been better at getting to bed on time as I see it can make a difference. Also am trying to find wind down activities before I head for bed.

Sweet Dreams all!!

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�Do. Or do not. There is no try.� - Yoda in the Empire Strikes Back.

"Today's accomplishments were yesterday's impossibilities." -Robert H. Schuller

"Don't wait for inspiration. It comes while one is working." -Henri Matisse

www.donnawalshwarren.com

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arren


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3/31/15 6:31 P

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BGIRL2000's Photo BGIRL2000 Posts: 13
3/31/15 1:03 P

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I've noticed that by staying busy and not siting for long periods (being active by wearing a pedometer) and getting out of the house daily, it has help my sleep a lot. So that is my long term goal-get out of the house most days and stay active.

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PHILLIPS661's Photo PHILLIPS661 SparkPoints: (18,900)
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1/26/15 1:29 P

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What is working for me the most is the routine...it worked in the millitary...I could goto sleep in a second in the millitary..don't know why i didn't think of it myself...another thing is the sleep music on Utube..it's wonderful and always different or the same..whichever you want..and to have a wakeup # that is previously earlier makes me want to get more sleep...I now can goto sleep at or before 11pm..which was not on the table before...I love it..and If I mess up one day I goto the steps the next day and everything works well for me..no more endless, sleepless nights..I hope.. emoticon

have a super spark day


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1/21/15 5:35 A

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emoticon Good job at least seeing the improvements and working towards maintaining them... I had a seriously horrible night's sleep last night and looking back I know what I did... Time to go back to the basics... no games on the phone in bed...

DAVENPLK's Photo DAVENPLK Posts: 47,728
1/20/15 10:09 P

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I am at the end of this challenge, and there are several changes that I have made in my life. I have made rules for myself....go to bed by a specific time....be up by a specific time. I was hurting my sleep cycle by my bad habits. I also bought earplugs to help with the noise when that is keeping me awake. I shut the door when I go to bed. When my husband stays up late, he doesn't keep me awake. I don't drink caffeine after 4.....My sleep habits have improved greatly...thank you.

Just take it one day at a time.


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12/30/14 6:10 P

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emoticon I know its hard... keep going at it... what's the alternative? I don't get picture perfect nights every night, but one bad night does not ruin the week or the month for me.. I just try try again!!!

JANROLG's Photo JANROLG SparkPoints: (71,931)
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12/30/14 7:55 A

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Week 4 was hard because of the holidays. But in this process, I have learned how to get myself to sleep, how to get back to sleep if I wake during the night and not late night snack, getting up at the same time gives me the whole day, and that I feel better getting at least 7 hours.

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MKBWNSUGAR's Photo MKBWNSUGAR SparkPoints: (66,299)
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8/12/14 11:17 P

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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
BLC Black Panther Pride
WRJ&G Team - 2015 Winter 5% Challenge


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MKBWNSUGAR's Photo MKBWNSUGAR SparkPoints: (66,299)
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8/11/14 11:49 P

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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
BLC Black Panther Pride
WRJ&G Team - 2015 Winter 5% Challenge


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STEADYANDSTRONG's Photo STEADYANDSTRONG SparkPoints: (34,705)
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8/11/14 8:12 P

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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.

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8/9/14 9:25 P

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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: (21,928)
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8/9/14 1:47 P

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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!

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8/5/14 7:28 A

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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: (87,755)
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7/10/14 5:25 P

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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


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SHELTER-PETS's Photo SHELTER-PETS Posts: 4,196
5/10/14 5:38 A

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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)

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MJH1350's Photo MJH1350 Posts: 656
5/5/14 5:41 P

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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


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SLIMMER150's Photo SLIMMER150 Posts: 2,666
5/1/14 10:38 A

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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
237.25 ....... 1-01-11
226.25 ....... 4-01-11
210.00 ....... 4-01-14



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HEIDY52's Photo HEIDY52 SparkPoints: (8,319)
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4/30/14 1:21 P

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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.

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JENNGLENN527 SparkPoints: (20,405)
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3/5/14 7:29 P

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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: 4,789
2/27/14 7:12 A

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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


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SABLENESS's Photo SABLENESS Posts: 4,789
2/26/14 9:44 A

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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


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SABLENESS's Photo SABLENESS Posts: 4,789
2/25/14 7:14 P

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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


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SABLENESS's Photo SABLENESS Posts: 4,789
2/24/14 6:43 A

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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


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SABLENESS's Photo SABLENESS Posts: 4,789
2/23/14 9:18 P

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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


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SABLENESS's Photo SABLENESS Posts: 4,789
2/22/14 6:14 A

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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


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PLIDC1's Photo PLIDC1 Posts: 412
2/21/14 10:21 A

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

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ANGELN325's Photo ANGELN325 Posts: 4,407
2/7/14 4:43 A

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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.


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HALRABI1's Photo HALRABI1 Posts: 28
2/5/14 7:13 P

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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

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CMAY70's Photo CMAY70 SparkPoints: (1,670)
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1/14/14 1:51 A

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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.

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LIVERGIVER's Photo LIVERGIVER Posts: 1,556
1/5/14 8:09 P

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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.


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THEMEEPER's Photo THEMEEPER SparkPoints: (18,606)
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12/22/13 10:46 A

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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

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JOCYMC's Photo JOCYMC SparkPoints: (51,492)
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12/21/13 3:24 P

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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".


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RENOKAT52's Photo RENOKAT52 SparkPoints: (10,292)
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11/27/13 9:47 P

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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/


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KODAGIRL17's Photo KODAGIRL17 SparkPoints: (6,915)
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11/27/13 9:41 P

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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.

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TERRALOVE's Photo TERRALOVE Posts: 519
11/25/13 1:46 P

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I'm getting 8 hours a night and pushing for 9. I'm really enjoying this.

Terralove
Southwest Florida


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CATSNKT's Photo CATSNKT Posts: 1,055
11/23/13 1:49 P

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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)


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PSTART's Photo PSTART Posts: 899
11/19/13 10:52 P

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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


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KULSUM1069 Posts: 1,285
11/19/13 10:32 P

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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.

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BEYONDHOPE70's Photo BEYONDHOPE70 SparkPoints: (27,721)
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11/15/13 11:59 A

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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.

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EMPRESSAMQ's Photo EMPRESSAMQ Posts: 5,077
11/9/13 9:17 A

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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.


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TIMEHASCOME56's Photo TIMEHASCOME56 SparkPoints: (83,988)
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10/28/13 5:09 P

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emoticon

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


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JUSTME9898's Photo JUSTME9898 Posts: 1,808
10/26/13 11:50 P

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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


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SUNSHYNECOOKS's Photo SUNSHYNECOOKS Posts: 239
10/26/13 4:03 A

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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


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TIMEHASCOME56's Photo TIMEHASCOME56 SparkPoints: (83,988)
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10/16/13 6:55 A

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there has definitely been an improvement

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


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REDROSEBUD4's Photo REDROSEBUD4 Posts: 447
10/12/13 8:14 P

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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.

"Setting a goal is not the main thing. It is deciding how you will go about achieving it and staying with the plan." Tom Landry


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AWESOMECHELZ's Photo AWESOMECHELZ Posts: 9,686
10/6/13 3:58 P

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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

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MISSSHERI1 SparkPoints: (5,351)
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9/27/13 7:05 P

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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!


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JCOW84's Photo JCOW84 SparkPoints: (8,502)
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9/16/13 7:32 P

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

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Other Official Better Sleep Challenge Week 4 Discussion Posts

Topics: Last Post:
Sleep Cycles 1/16/2015 11:32:12 PM
Week 4 2/7/2015 8:19:55 PM
My Body Now Wakes Up Early Everyday! 5/6/2014 10:31:14 PM
Week Four check in 3/13/2014 4:24:53 PM
Success!! 3/4/2014 5:14:52 PM

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