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TUKARAMA's Photo TUKARAMA SparkPoints: (42,819)
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9/2/18 3:13 A

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The OP asks why we joined the challenge... simply because Spark Coach told me to. There are so few challenges on the site, and I have done all that interest me (many of them multiple times).

I actually get good sleep, but let's see what this challenge is. I average 9 hours a night. I generally wake up once to pass water (as I am old ha ha). If the "neighbors" thump-thump stereos are on, I use my ipod with white noise (jet engine) and earbuds to go back to sleep. Such is life in the Philippines. No noise laws, no one to complain to...

~Tito Tim~
Iloilo, Philippines (GMT +8)
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JHDIETNOW's Photo JHDIETNOW Posts: 2,078
8/18/18 9:41 P

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Sounds good to me. Hope it works for you.

Julie

YOU are entirely up to YOU

What are you doing to make today
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CD22550805 Posts: 1,888
8/18/18 8:01 P

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JHDIETNOW's Photo JHDIETNOW Posts: 2,078
8/16/18 6:15 P

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Hey, that sounds like a good idea. How much sleep will you plan on getting? What time do you plan to get up? So, what time will you need to go to sleep? Once you answer these three questions, you can set them up as goals on the tracker for "other goals". For example, the first goal might be to be in bed by 10 PM the second to get 9 hours of sleep, and the third to get up at 7 AM. Then you can check off whether or not you meet each goal on your tracker every day and have an excellent record of this. Good luck to you!!

Julie

YOU are entirely up to YOU

What are you doing to make today
the healthiest day of your life??????


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8/16/18 4:47 P

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IMREITE's Photo IMREITE SparkPoints: (531,061)
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8/2/18 8:29 P

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my utlimate goal is to wake up energized and ready to start my day. i have had the odd day like thuis, but i generally wake up mad at the alarm or on days off i wake up stiff and i wake up slowly.

i need to get my butt in bed earlier instead of puttering. i lose track of time at night, either because i am tired or i sit for "5 minutes" and zone out for a 20-30. i loose weight, have less cracvings and have more energy. i dont know why it is so hard to keep myself moving and focused earlier at night so when it is closer to bedtime i am ready for sleep.

i failed several times but i am going to try again.. and again if neccesary.

Tammy, Scarlet Dragons
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MAJORK29's Photo MAJORK29 Posts: 1,096
7/20/18 9:56 A

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My goals for this week are to start using my CPAP machine again every night and getting up at the same time every morning. Lately I've been letting myself sleep in a bit and I know this doesn't help me.

Have a great Day
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HEALTHYGOALS4ME's Photo HEALTHYGOALS4ME Posts: 296
7/14/18 8:04 P

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Hello everyone, My challenge goals are as follows. I will setup a specific time to go to bed and wake up in the morning. I also want to commit myself to use my CPAP machine every night when I go to bed, and I need to be consistent with my goals.

I will start a sleep journal.

Tammy





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CD16571910 Posts: 14,902
7/5/18 12:27 A

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My first goal is to do the one week journal to see if other sleep problems I am not aware of.

My next goal is to go to bed at the same time every First goal is to do weekly journal to see if other things I need to do to improve sleep.
night, it does not matter what time I go to bed, I wake up at the same time.

To develop a routine and stop all jobs 60 minutes before bed to allow to relax before bed.

To make my list for the next day in the afternoon so I do not wake up in the middle of the night thinking what to add to it.This way I can add to it earlier if needed.

Edited by: CD16571910 at: 7/5/2018 (00:35)
LE_SIGH's Photo LE_SIGH Posts: 3,136
7/3/18 8:27 P

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Once I'm asleep I'm usually fine, but actually getting to sleep is a challenge.

I have ongoing arm/ shoulder pain which makes it hard to find a comfortable position, and I tend to start thinking about everything that's gone wrong that day...

I used to watch tv before bed and that would distract me from both pain and obsessive nitpicking, but then I'd drift off only to be awoken by a theme song playing/ loud music in the show, and I'd be up for even longer...

Now I'm reading before bed, but it's on my device. The screen is in "night mode" but I'm sure that's not ideal either... keeping my light on keeps my husband up though, and most books I have are ebooks...

So I'm here to get ideas and hopefully improve my average nightly rest by an hour or two!

JEAPRI17's Photo JEAPRI17 Posts: 518
6/12/18 8:53 P

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My goal is to sleep at least 7 hours per night.

JOANN25's Photo JOANN25 Posts: 4,476
6/2/18 12:30 A

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My goal for this challenge is to get myself to the point where I can let go of the stress in my life and get 8 hours of good solid sleep per night.

Jo Ann


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SHERRI-G's Photo SHERRI-G Posts: 1,180
5/31/18 2:45 P

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My goal for this challenge is to get 7 hours of sleep a night. The sleep journal will hopefully help me discover how to do that.

Sherri from Nova Scotia


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EPOSIDEE's Photo EPOSIDEE SparkPoints: (77)
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5/25/18 4:23 A

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My goals are:
To get at least 7 hours sleep
To have a consistent sleep and wake time
To stop screen time an hour before bed

Edited by: EPOSIDEE at: 5/25/2018 (04:25)
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RICKI157's Photo RICKI157 Posts: 1,195
5/15/18 11:24 P

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My goals are to get 8 hours of sleep a night

Ricki, Springfield, MO
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CD22750510 Posts: 824
3/25/18 8:13 A

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My goals are to develop a consistent bed time routine and stop screen time at least 30 minutes before I retire.

Edited by: CD22750510 at: 3/25/2018 (08:20)
KENTTUPPENCE's Photo KENTTUPPENCE SparkPoints: (102,601)
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3/19/18 12:28 A

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My goal is to go to bed early enough to get 8 hours of uninterupted sleep every night. Also, I agree to stop eating after dinner. I think this would also help my sleep improve.

Washington State~~Pacific Time Zone

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MOTIV8TEDMOM23's Photo MOTIV8TEDMOM23 Posts: 1,306
2/13/18 12:28 P

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I started this challenge on Friday. My goals for this challenge are to:

1. Begin a sleep journal and use it 3 times/week
2. Develop a Bedtime Routine
3. Stop screen time at least 30 minutes before bed
4. Read non-e-books for 30 minutes before getting into bed
5. Set just one alarm and do not hit snooze

"The principle is about competing against yourself. It's about self improvement, about being better than you were the day before." Steve Young


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TAWNEY3's Photo TAWNEY3 Posts: 2,639
1/26/18 8:14 A

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I completed the weekly journal and here are my goals.
1. Use a lavender diffuser at bedtime.
2. Read before getting into bed.
3. Get out of bed if I cannot sleep.
4. Stop screen time 2 hours before bed.
5. Stop any thinking about stressful issues before bed.
6. Wear lighter clothing to sleep.
7. Bedtime routine.

Tawney


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SPARKKITTY2016's Photo SPARKKITTY2016 Posts: 10,569
1/9/18 12:21 P

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I require a lot of sleep but I don't sleep all the way through. My goal is to get 9 hours straight through the night. I also want to stop taking naps. They do give me a boost for the rest of the night however I have a class I need to go to one day a week and I don't want to be sleepy through it just because I nap the other 6 days.

looking for friends to connect with, get to know, and encourage each other along this journey. :-)
Blessings
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CHANGEISGOOD's Photo CHANGEISGOOD Posts: 3,274
11/11/17 8:47 P

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I am new to this challenge. My goals for this challenge are to establish a bedtime routine and to get to where I am getting at least 7 hours of sleep most nights. Also going to declutter my bedroom to make it a more relaxing place to sleep.

~Sandy
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Change is Good!
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ADRIENALINE's Photo ADRIENALINE Posts: 25,663
11/1/17 2:40 P

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Took the sleep quiz 10/10 I know what to do but it's not working
Started the Sleep Journal- That is a lot of questions. Answered them all

Goals
Drink Chamomile tea at dinner

Nov 1 emoticon
Nov 2 emoticon
Nov 2 emoticon



Edited by: ADRIENALINE at: 11/4/2017 (17:24)
Adrienne
Reached my goal weight of 128 on 3/20/2012

I still find each day too short for all the thoughts I want to think, all the walks I want to take, all the books I want to read, and all the friends I want to see. John Burroughs

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RD03875's Photo RD03875 Posts: 39,823
10/30/17 4:31 A

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Get at least 7 hours sleep a night

Robin from New Hampshire

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JHDIETNOW's Photo JHDIETNOW Posts: 2,078
9/6/17 10:29 P

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Good plan, RAVEN. Hope it works for you.

Julie

YOU are entirely up to YOU

What are you doing to make today
the healthiest day of your life??????


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RAVENMOON87's Photo RAVENMOON87 SparkPoints: (906)
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9/6/17 6:12 P

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1. Go to bed at 10 pm
2. Wake up at 6 am (no hitting snooze - I am bad for this)
3. Mindful meditation 10 minutes before bed
4. No electronics after 9 pm (leave my phone outside of my bedroom)

JHDIETNOW's Photo JHDIETNOW Posts: 2,078
9/4/17 10:45 P

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Go for it, Janice! Good work on goals!!

Julie

YOU are entirely up to YOU

What are you doing to make today
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JANICE823 Posts: 6
9/4/17 2:44 P

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First posting in my journey to be healthier -

Week 1
Sleep quiz - Completed
Sleep Journal for 1st week - Completed

Sleep goals
1. stop fluids 8pm
2- start bedtime routine 10pm, an hour before bedtime.
3. do 5 yoga sleep poses before bed. from article "5 Yoga Poses to Do Before Bed and 5 to Wake You Up"
4. Stop electronic use 10pm
5. Avoid naps in front of the TV at night

206 pounds; perimenopausal; waking up at 1am and 3am; night sweats

JHDIETNOW's Photo JHDIETNOW Posts: 2,078
8/26/17 1:40 P

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Sounds like a good plan, Heather.

Julie

YOU are entirely up to YOU

What are you doing to make today
the healthiest day of your life??????


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MRSHOBBITGRUDGE's Photo MRSHOBBITGRUDGE Posts: 519
8/26/17 1:22 P

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My sleep goals are:

1- start my sleep journal today.
2- go to bed and get up at the same time (8 hrs total).
3- avoid electronics while getting ready for bed (except to set my alarm).
4- do light stretching before bed.
5- start bedtime routine an hour before bedtime.
6- stop food/fluid intake 3 hours before bed.

"He who did not spare His Own Son, but delivered Him up for us all, how will he not along with Him also freely give us all things?"
-Romans 8:32

"For you know the grace of our Lord Jesus Christ, that though He was rich, yet for your sake He became poor, so that you through His poverty might become rich." -2 Corinthians 8:9


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CD16571910 Posts: 14,902
8/24/17 4:12 A

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Week 1

My goal is to go to bed the same time nightly

Sleep 7 or more hours nightly

Drink tea before bed.

Start bedtime routine 90 minutes before bed.

Edited by: CD16571910 at: 8/24/2017 (21:33)
RETIREESMITH's Photo RETIREESMITH Posts: 7,731
8/23/17 11:51 P

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My goals this week: start/maintain a sleep journal and work on getting 8 hours of sleep a night.

member, 12 Months from Now
Go team! Stay strong!
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CATLOVER110's Photo CATLOVER110 Posts: 30,570
8/4/17 8:53 A

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My main goals are to limit caffeine and to establish a good nighttime routine.

Hope--AL--Central time

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2BDYNAMIC's Photo 2BDYNAMIC Posts: 63,546
8/2/17 3:54 P

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Just joined an my main goal is to break the habit of waking up in the wee hours when I was working. I retired seven months ago and unfortunately my internal clock still has me waking up at the awful hour of around 3:45 AM. ..... If I could sleep till even 5 o'clock I would feel like I had slept in.
Do I ever need it because I am tired of dragging around ... emoticon

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CEIGSTI's Photo CEIGSTI SparkPoints: (71,889)
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8/2/17 1:35 P

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Based on my journal I need to cut off the screen time before a certain time say 8:30p. So when I go to bed at 9:30-10p, my mind won't be in a constant state of motion. I'm going to try reading a book, and establishing a bedtime routine.

Carole
____________________________________
Denver, CO. MST

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CD16401498 SparkPoints: (24,840)
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8/2/17 10:31 A

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Hi! I did the goal for one week and it made a difference! Just keeping track of the hours and answering the questions helped me get better sleep. Incredible to me. Then I decided to start again after I missed a few days so I am starting again today. Good luck to everyone with their goals. emoticon

JHDIETNOW's Photo JHDIETNOW Posts: 2,078
7/24/17 9:47 A

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I wonder if the hours of sleep needed will be altered once those who study sleep discover the fit bit. In olden days, you judged the amount of sleep by what you remembered or estimated from the night before. Who knows if the "average" sleep for a healthy person was really 8 hours of sound sleep or 8 hours of a mixture of the various stages of sleep and wakefulness?

As late as the seventies I did overtime shifts in a sleep lab located in a well known research hospital. Although many different variables were studied with state of the art measurement tools, the length of sleep was recorded as being from the time the subject appeared to be sleeping (based on visual observation) and the time the subject stirred and got up or showed other signs of being awake, based on observation.

When I practiced yoga in the eighties, we were taught that the amount of sleep needed depended upon the state of the mind. Experienced practitioners who were capable of lengthy, deep meditation slept very little because, we were informed, their minds met the same needs through meditation. Although I was not remotely an experienced practitioner, the amount of sleep I got dropped from ;about 6 hours to about 4 hours during the last year I was practicing.

Currently I am not getting enough sleep. I have caught myself drifting off briefly during the day even while doing activities other than TV or reading. I went through the sleep challenge and had some nights of getting more sleep, which I still get occasionally, but most nights now I get about 5 hours without a fit bit. I'm sure it would be less than that if I had one. Although I have not restarted meditating, I do stop several time a day and let my mind rest for a few minutes.

Good luck with meeting your goals.

Julie

(PS I am a retired nurse, age 76)

Edited by: JHDIETNOW at: 7/24/2017 (09:50)
Julie

YOU are entirely up to YOU

What are you doing to make today
the healthiest day of your life??????


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AWONDERS59's Photo AWONDERS59 Posts: 1,138
7/24/17 7:49 A

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My goal is to at least get 7 solid hours. My Fitbit tells me, although I am in bed for 7 1/2-8 hours, I'm only sleeping around 6. I've been trying Melatonin to see if that helps but I have hard time falling asleep without TV and I always wake up during the night around 3.

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7/22/17 3:10 P

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My goal this week is to keep the log so that I can see patterns to my poor sleeping and start going to bed and waking up at the same time.....Well, aim for that. emoticon

LAPPEROO's Photo LAPPEROO Posts: 4,130
7/18/17 10:11 A

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To consists you get 7 to 8 hours of sleep each night.

Success is not final, failure is not fatal: it is the courage to continue that counts. [Winston Churchill]

Realize that our mistrust of the future makes it hard to give up the past.
Dare to make your own history; be yourself and lead by example. [Darie Lapp]

You never know what is enough unless you know what is more than enough. [William Blake: Proverbs of Hell]



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YANKEEGRAMMY Posts: 4
7/1/17 5:27 A

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My goal is to establish a consistant sleep schedule . Depending on work lights out at 9 -10 pm, up 8 hours later. Also to decrease times I am up during the night.

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6/27/17 8:35 P

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my goal is to sleep all night without waking before 4:30 AM

"Amazing Grace , How great Thou are"


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MAINEGIRL54's Photo MAINEGIRL54 Posts: 4,672
6/27/17 7:55 A

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I am adjusting to retirement, so my sleep scheduling is in the process of adjusting to my new lifestyle. I try to be in bed by 10:00 Pm each night and I usually rise naturally around 6:00 am.

NOTHING Changes if Nothing Changes.

Rachelle
Maine (EST)

(formerly TCDragon54)

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RETAT60's Photo RETAT60 Posts: 17,320
6/5/17 6:18 P

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My goal is to be in bed by 10:00 -- right now I start getting ready to go to bed at that time. It would give me an extra 15 to 30 minutes sleep every night.

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JHDIETNOW's Photo JHDIETNOW Posts: 2,078
5/23/17 2:28 P

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I may try moving my bedtime from 11:30 to 11:00, but when I tried that before, I still woke up early and just had longer to be quiet in my room before the cat and I opened the door to the rest of the sleeping household.

Julie

YOU are entirely up to YOU

What are you doing to make today
the healthiest day of your life??????


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BETTYBOOPLOLLY's Photo BETTYBOOPLOLLY Posts: 172
5/23/17 12:12 P

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I'm going to try and go to sleep earlier than I normally do. I go to sleep about 11P or 12. I wake up at 7:30 but I still feel tired. My goal is to sleep about 8 1/2 hrs.

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ALLEYCATTUS's Photo ALLEYCATTUS Posts: 2,055
5/21/17 2:05 P

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My goal is to improve the quality of sleep... I wake up in the night for the bathroom a couple of times, and , with an early start each morning, I often find I haven't slept well.


Better to light a candle than to curse the darkness

Love has nothing to do with what you are expecting to get, it's what you are expected to give -- which is everything
Hugs,

'Kat from Cyprus


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JEZEBEL2880's Photo JEZEBEL2880 Posts: 1,023
5/19/17 11:49 P

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My goal is to get up to 6 hours of sleep per night in the next 30 days. After that, I see the doctor, and they can hopefully help me get up to 7 or even 8 hours per night. Right now I am getting 2-4 hours per night even though I'm in bed 9 hours.

SUFFER THE PAIN OF DISCIPLINE; OR SUFFER THE PAIN OF REGRET!!!

FALL down SEVEN times - STAND up EIGHT!

You don't have to go FAST, you just have to GO!



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4/27/17 4:17 P

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I'm pretty good about getting to bed at the same time each night. I am good about falling back to sleep at 2 a.m. when the little dog needs to go outside.

Right now the weather is swinging between, snow, sleet, and sun so I want to take a nap. This too will pass, here's to life's interesting challenges. emoticon emoticon emoticon emoticon emoticon emoticon

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


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COMEBACKKID12's Photo COMEBACKKID12 Posts: 6,205
4/26/17 1:51 P

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4 nights a week I want to get ready for bed at 9:30pm emoticon emoticon

"All our dreams can come true if we have the courage to pursue them." Walt Disney

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CAMRY2019's Photo CAMRY2019 Posts: 879
4/25/17 7:18 P

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My bedtime goal is to be in bed for 9:00 p.m. every night. emoticon







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