This is a good topic. I have learned about getting to bed early, before 11, 10 preferably: keeping the critters out of the room so they don't get the opportunity to wake me in the small hours. I trust that I can get to sleep quickly and if I wake up I can go back to sleep if that is feasible. An eating curfew works for me, and early ablutions make that work. Still a ways to go to get proper lengthy sleep, but I've done enough for now, time to move my focus elsewhere and revisit sleeping in a little while. A month s quite a while for a challenge, I'm over it for now.
Reframing my thinking to release excess weight forever.
If you always do what you always did... You always get what you always got!
I really had my doubts that this was going to work in Week 2 and was pretty discouraged. I had to resort to sleeping pills for a couple of nights. But by week 3 I started sleeping better. Not great yet, but better which I am very happy about.
I think what turned it around for me was a) sticking to a regular bed/wake up schedule even on the weekends, and b) cleaning out my room to make it less cluttered. As soon as the extra furniture was out of my room and the piles of stuff mostly gone I literally felt a huge weight lift; stress I didn't even know I had was gone.
I am in week 7 of the 4 week challenge. It so happens I went nuts and now am better with the whole sleep thing. I am going to bed earlier. I only read a very select amount in bed now---in the past I did not put the book down until I was smacked in the face by the book. OUCH (it did hurt)
So, brush my teeth and wash my face and use lotion on the parts that itch/hurt (it is cold and dry in Iowa),go to bed by 9:30, use the journal again again this week but add to it accomplishments for the day. Sometimes I do not brag to me about my accomplishments, skip wine before bed and snuggle down under the covers.
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My long-term goal is to Get to bed by 9:30 for the best restful sleep !!
I learned: 1. I need to be completing things such as shutting down/off computer, TV, bathroom necessities, meds, snack, etc by 9:15 PM 2. Make sure my cpap filter and mask have been cleaned and have dried early in the day… for good sleep 3. Clean neat bed is conducive to restful sleep 4. I must have a liquid snack before bed, to control my diabetes 5. My Sleep tapes help to get me to quickly get into alpha state for deep sleep and healing. 6. It does matter what you wear to bed…nothing bulky (granny nightgown), or tight or constricting, or to thick or thin….just right 7. Don't give into the urge to think and worry. Rather, address it by .Remembering my worry book and write down the worries in it and saying a prayer. 8. Don’t watch scary and upsetting tv shows before bed; Soft music and reading a book or magazine are better before bed
´¨¨)) -:¦:- ¸.•´ .•´¨¨))May you have Butterfly Mornings and Wildflower Afternoons! ((¸¸.•´ .•´ -:¦:- -:¦:- ((¸¸.•´* Dusty
I'm piggybacking on your topic, because I like the title.
My long-term goals are: - Respect the 10PM time. Get to bed by 10 most nights. - Stretch before bed. - Hydrate enough before bed. - Tend to health problems so they don't hurt my sleep.
I learned: - I was all over the place as far as bedtime. - Alcohol is a bad before bed beverage. - Listen to my body and how it feels when I wake in the night, and correct the problem. - Don't give into the urge to think and worry. Rather, distract myself--pronto.
Races Goal: Sub 8:30/mile for a Springtime Race! Volunteer at a race before June 2012!
Goal Winter & Spring 2012: Develop an interesting cross-training routine that will be fun for my daughter to join in on. 10,000 steps/day whether running or walking. Launch my SLEEP project!
I think I have formed some habits because I actually slept through some noises a few nights this week. Once my husband shot out of bed and slammed the door open because he thought he heard a bang. All I head was our door hitting the wall! It could have been our daughter falling out of bed. She gets right back in very quick and goes back to sleep.
I'm falling asleep much quicker after waking, too. Yea!!!!
This challenge has really helped me see where I needed to change things to improve my sleep. I am feeling happier, more energized and I get more done through out the day.
My NEW Habits: 1. Get ready for bed routine (wash face, brush teeth, Bible reading, sleep journal.) 2. Lay down in bed between 8pm and 8:30pm. 3. Wake up between 5am and 6am daily,(I really need to get this closer to a set time.)even on weekends. 4. Exercise daily.
What has changed: 1. More energy. 2. More organized. 3. Feel refreshed. 4. Able to accomplish more. 5. Exercises are back on track because I am no longer feeling lethargic. 6. Happier!!!
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