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TINE_51's Photo TINE_51 Posts: 99
2/4/11 7:08 A

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Sunday will be the four weeks since I've started this challenge. I've got to admit it's been going very well. More consistently, sleeping better throughout the night, with less time waking up and not being able to fall back to sleep has been my goal.
For the most part those goals have been accomplished.
One hurdle I needed to accomplish was to get my water in earlier in the day. The second, I'm still working on.
I need to spread my food more evenly throughout the day. Eating more for Dinner just does not work for me. But all in all, sleep is great! emoticon

LOVELYSPIRIT16's Photo LOVELYSPIRIT16 Posts: 3,770
1/31/11 2:42 A

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The last four weeks have been awesome. I have learned so many things. I now go to bed on time obviously not tonight/this morning but I'm in a lot of pain tonight and can't sleep. :( But also relaxing music for 15 minutes also helps. Making sure that I get my exercise in before 1:00 pm is also helping considerably. I'm averaging about 5 to 5.5 hours of sleep which I know it is not the 8 hours that they say that we need. But after going to a sleep doc for the past 10 years he has determined that if I get between 5-6 I'm doing great for ME. So I am feeling great now and not getting sleepy during the day either. Thanks for all the encouragement during these past 4 weeks and the help that you all have provided me. I will continue to follow this challenge there are new ideas everyday that are beneficial to all of us.Good Luck to everyone on meeting there emoticon goals.

My name is Paula I live in Utah = MST

UTAH, USA =MOUNTAIN STANDARD TIME


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123SNOWBALL1's Photo 123SNOWBALL1 SparkPoints: (0)
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1/29/11 12:58 P

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My final week! I am sleeping very well. For me, the routine at bed time(no tv, read, no eating past 8pm) and the daily exercise has helped with my sleeping.
Thank you everyone for your help and support through this month. emoticon emoticon

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KLEMIE's Photo KLEMIE SparkPoints: (0)
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1/29/11 10:37 A

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This challenge has really helped alot. I have learned so many things. I am in bed by 11:30 most nights. I also try not to get on the computer past 10:00. It has only taken me 10 minutes or less to get to sleep and I sleep so much better. I am usually awake by 8:30 if I don't have to work so that I get more done during the day.

Exercising during the day has helped alot too. I have more energy to keep going. I don't remember the last time I napped during the day.

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LIVINGSIMPLY355's Photo LIVINGSIMPLY355 Posts: 2,010
1/27/11 2:31 P

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It is getting to the end of week 4 for me.
I am pleased with my progress. I have been able to get to bed before midnight most every night with a few exceptions. I am more rested and ready to meet the day when I wake up in the morning.
My long term goal is to continue to get to bed as close to 11pm as possible so I can get up around 8 am each day. It makes for a good start to the day for me.
I need to continue to improve in getting to sleep more quickly as well. I would like to improve from one hour to between 15 minutes and a half hour to sleep time.
I find that reading before I sleep and getting some milk before I go to bed helps. I would also like to continue to get my bedroom more suitable for slumber.
I still need to work on that a bit.

This challenge has helped me a lot. Will be checking in every so often.

Sue emoticon emoticon emoticon

Sue
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LIVINGSIMPLY355's Photo LIVINGSIMPLY355 Posts: 2,010
1/25/11 2:04 P

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During my first three weeks I was able to do better with getting to bed and getting up on time. This week I am having a little trouble as my dh has been sick with a cold and has been up and down during the night. But I am still getting in 7-8 hours of sleep a night and feeling energized during the day.
I'm exercising more and watching what I eat at night.

Sue
Washington State USA
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NIKO27's Photo NIKO27 Posts: 23,020
1/22/11 6:29 P

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I still having a hard time sleeping but I am stressed out. I have several upcoming certification tests for work that I am studying for. I hope once it is all done I will start sleeping better.

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AMYHOLLIDAY's Photo AMYHOLLIDAY SparkPoints: (0)
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1/13/11 3:16 P

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My long term goal is to slowly adjust my bedtime to an earlier time so that I can wake up earlier every morning and have more time instead of feeling rushed. My only obstacle with this goal is my husband is on a second shift schedule and I am on a first shift schedule. I need to make sure I am still spending quality time with him without losing any of my 8 hours of sleep.

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CIVIAV's Photo CIVIAV SparkPoints: (0)
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1/10/11 10:43 P

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Would never have dreamed of all the things I've learned about myself in this last week. I know I need a regular routine and earlier to bed is better for me. Going off my routine knocks me out of sync so I will continue to work toward 11pm bedtime on a regular basis.

Oh and lastly, drinking disrupts my sleep pattern totally so new guidelines. Limit drinking to special occasions!

This has been an amazing challenge!

Edited by: CIVIAV at: 1/10/2011 (22:46)
'devote yourself to an idea. go make it happen. struggle on it. overcome your fears. smile. don't you forget: this is your dream'
~unknown
DESERTDREAMERS's Photo DESERTDREAMERS Posts: 47,009
1/8/11 10:14 P

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I'm going to have to repeat this week - had a bad stomach bug for most of the week. Slept a LOT, but not well due to feeling so poorly. You just can't get quality sleep when you're hurting and having to pop up to the bathroom very often.

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Wars of nations are fought to change maps. But wars of poverty are fought to map change.
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GOLDDUSTTWIN's Photo GOLDDUSTTWIN SparkPoints: (0)
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1/7/11 8:52 A

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I need to be completing things such as shutting down/off computer, TV, bathroom necessities, meds, snack, etc by 9:15 PM. Also a clean neat bed,with smooth blankets and sheets is conducive to restful sleep!

´¨¨)) -:¦:-
¸.•´ .•´¨¨))May you have Butterfly Mornings and Wildflower Afternoons!
((¸¸.•´ .•´ -:¦:-
-:¦:- ((¸¸.•´* Dusty



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1/5/11 10:27 A

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I have found that I NEED 9 hours sleep for sure! and these must start before 10 pm since I rise at 6 AM daily. I have also learned that watching the news or stressful tv shows before bed are not condusive to a good nights sleep. I must have a bedtime snack and granny nighties are not the best for a good nights sleep.

´¨¨)) -:¦:-
¸.•´ .•´¨¨))May you have Butterfly Mornings and Wildflower Afternoons!
((¸¸.•´ .•´ -:¦:-
-:¦:- ((¸¸.•´* Dusty



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CIVIAV's Photo CIVIAV SparkPoints: (0)
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1/5/11 10:19 A

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I've certainly discovered how a good night's sleep colours my world and favorable so! 8 hours is good, 9 better when I get it. I have not settled into a routine that has stuck as yet but I am more consistently in bed by 11:30pm each and every night. It simply works better.

I also note that I treat my sleep needs all too cavalierly which I resolve not to do any longer.

This has opened me up to the delights of a good night's sleep again. Can't believe I forgot but boy does it make my day!

Edited by: CIVIAV at: 1/5/2011 (10:21)
'devote yourself to an idea. go make it happen. struggle on it. overcome your fears. smile. don't you forget: this is your dream'
~unknown
GOLDDUSTTWIN's Photo GOLDDUSTTWIN SparkPoints: (0)
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1/3/11 10:02 P

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I am finding I need more than 8 hours sleep. With 9-10 my FBS are down, pain is gone and I feel ready to exercise and accomplish things.

´¨¨)) -:¦:-
¸.•´ .•´¨¨))May you have Butterfly Mornings and Wildflower Afternoons!
((¸¸.•´ .•´ -:¦:-
-:¦:- ((¸¸.•´* Dusty



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SMARGED's Photo SMARGED SparkPoints: (0)
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1/3/11 12:41 A

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I am still on Week 4 and feel like I have been forever. I refuse to graduate until I can consistently go to bed on time and get at least 7 hours of sleep. I tend to stay on the computer and/or read until way too late!!! When I do get to bed, I have no problem sleeping. I have learned that I sleep a lot better if I don't eat at night. And I feel so much better during the day if I got my 7 or 8 hours of sleep!!

I'm going to really try harder this week - one on my New Year's resolutions.... but as you can see, it's late and I am still on the computer. Oh well, tomorrow is another day, and hopefully I'll do better!!

Marge

"I sing your praise, God, my King;
I bless your name forever and ever!"
Ps. 145

"If you seek Him with all your heart and with all your soul, you shall find Him!" (Dt. 4:29)


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TAMIAMLEXICON's Photo TAMIAMLEXICON Posts: 244
1/1/11 3:52 A

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my initial goals were to turn off my computer 30 mins before bedtime, to refrain from consuming caffeine within 4 hours of sleep and to do exercise daily but not within two hours of sleep. i have had the most inconsistency with the computer. i have done well with caffeine and exercise. i have also learned that it helps me to put on actual nightgowns or pajamas instead of sleeping in lounge wear. as a night shift worker, with the momentum created by this challenge i was able to create the dark sleep friendly oasis i need for daytime sleep in my bedroom. for the future, i plan to continue the good habits i've learned as well as get some prescription sunglasses to wear on the drive home from work and to be consistent at turning the computer off on schedule.

move a muscle, change a thought.

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C-MERRIE11's Photo C-MERRIE11 Posts: 748
12/31/10 11:09 A

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My finals goals after this week four are to bring my bed time earlier: I hope to be asleep before 11 so that I can be getting up earlier. I will definitely be drinking tea to wind down at night, and at choppy sleep times I will re-institute the sleep journal to keep myself honest. And the biggest priority no matter when I get to bed is to try and get 8 hours of sleep as often as possible, no matter what! It has been a delight sleeping so much. I am feeling loads better.

nihil nimus!


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DANSINGER's Photo DANSINGER SparkPoints: (0)
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12/26/10 4:17 A

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Are you still keeping your sleep journals?
I stopped after the second week, but am back to it with no apparent problems.

Are you keeping to a regular sleep routine?
Yes.

Are you working on measures to help with insomnia?
I really only suffer if I am unusually and emotionally stressed. Objectively speaking, this is understandable. Sometimes, it is legitimate to be stressed out. I can work through it with proper nutrition, exercise, rest and open dialogs with those that care about my feelings.

Stress is my only enemy.


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SARAHNICOLE__17's Photo SARAHNICOLE__17 SparkPoints: (0)
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12/26/10 12:00 A

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By exercising, having a routine, and cutting down my coffee I have really improved my sleeping patterns!





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HEALTHYEATER72 Posts: 437
12/23/10 11:32 A

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I am still an night owl and will always be lolz! but I have been getting at least 6 hours of good sleep every night. I am up by 6am. I start my morning with a hot cup of tea(the good stuff)then get everyone ready for school,etc. I drive my husband to work then start my day!! I have energy on sunny days but if it is yuck out then I feel down,{mild(SAD)}. I put everything in my private journal, how I feel,energy level,etc at the end of my day. This helps me unwind and relax. emoticon emoticon emoticon emoticon emoticon for the emoticon emoticon .Couldn't have done it by myself.

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HEALTHYEATER72 Posts: 437
12/23/10 11:03 A

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I am still an night owl,but I have been getting good sleep. My routine remains the same and I try to be in bed between 10-10:30 pm. I wake up every morning at 06:00 to see the kids off to school,take the husband to work by 08:00 then start my day. emoticon emoticon for the good sleep! emoticon .

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KKENNEY67's Photo KKENNEY67 Posts: 1,801
12/15/10 7:52 A

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Ending this 4-week challenge, I haven't resolved all of my sleep issues but I'm making progress. With my day/night work schedule, good quality sleep is often hard to get so I've made some changes to improve that.
-I've purchased room darkening blinds and will get curtains in a week or so. It has improved night time sleep as well.
-I've worked through issues adjusting to my meds. That more than anything has improved sleep quality.
-I'm more aware of clues that it's time for bed. I go to bed when I first feel myself nodding off instead of waking up on the couch hours later with a stiff neck.
-I am making sleep a theme in my journaling. I may not write about it each day but I will keep sleep quality in mind and consider how it affects other aspects of my day.

Kris


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WARMSPRINGDAY's Photo WARMSPRINGDAY Posts: 5,073
12/14/10 6:29 P

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I have reached my short term goals - setting my alarm clock to the correct time instead of 15 minutes fast and being able to get out of bed when the alarm clock first goes off or on the first snooze instead of hitting the snooze button upteen times. This is a start to a more rested night of sleep as I do not need to set the alarm clock so early. I set it for the time I want to get up, and out of bed I go.

Long term, I need to continue to look for creative ways for a longer night's sleep. I need 7 hours of sleep per night, but doesn't seem doable right now. So goal for right now is to get at least 6 hours of sleep at least 3 times per week. This is a baby step that I hope can lead to something even better. This challenge has been a good one for me.

I am a finisher!

WHATEVER IT TAKES!

I am not where I need to be, but thank God I am not where I used to be. - Joyce Myers

I have a choice!

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HCARTZ1964's Photo HCARTZ1964 Posts: 812
12/9/10 6:10 P

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feel that the reconditioning of my habits has helped so much. Blood pressure has dropped, a side effect I wasn't expecting.

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DGRIFFEE's Photo DGRIFFEE Posts: 134
12/8/10 1:34 P

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Well, I have not been keeping a sleep journal anymore, but since starting this challenge I've paid much closer attention to my sleeping habits. I've been able to set a reasonable bedtime and stick to a routine for myself and my son. Which has helped us both get more sleep.

ERNOINACTION's Photo ERNOINACTION Posts: 3,064
12/3/10 11:59 A

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I think this challenge has been valuable in that I've learned some important things. 1. Eating before bed makes it harder to sleep. 2. I have a mostly consistent sleep pattern. (Read before bed, go to sleep about the same time, get about the same amount of hours.) 3. Exercizing helps a lot. 4. If I take a nap, especially in the late afternoon, I can't sleep as well. 5. How much I drink affects how well I sleep. Overall good challenge. Thanks!

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WYNAMT's Photo WYNAMT Posts: 104
11/29/10 9:38 P

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I have been afraid to go to bed too early, thinking that i would wake up early. But i think this would be better sleep, than dozing in my chair for an hour or so then getting up, brushing teeth and letting dogs out, then go to be and be wide awake. So i am going to bed earlier, doing EFT tapping to let go of the chatter and worry in my head, and dropping inside and setting an intention to sleep more soundly and longer. it is helping. I have also added the exercise back in the last few days.

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BECKYI's Photo BECKYI Posts: 2,520
11/28/10 9:06 P

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Now that I am sleeping better. I can start working on the food issue. I also joined 24 Hour Fitness last week so I can do water aerobics. It starts at 8:30 tomorrow morning.

Becky

Becky Issa


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EJOY-EVELYN's Photo EJOY-EVELYN Posts: 51,009
11/26/10 10:43 P

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I'm so happy to have ended this four-week journey in a much better place. Am going to have to learn to cut back a bit when I reach those tougher times again. Am lovin' the new quality rest!

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KICKINGIT@56's Photo KICKINGIT@56 Posts: 3,228
11/20/10 4:07 P

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I have done much better during this 2nd attempt and can honestly say I earned my trophy. The biggest lesson I learned is to give myself sufficient time to wind down in order to get into bed on time. I've stopped trying to cram 1 more thing into a dwindling amount of time. I can train myself to get sleepy and prepare for sleep. Sounds simple. Why did it take me so long to "get it"

I also think I've developed a new respect for the importance of sleep. It is just as important to a healthy lifestyle as good nutrition and exercise.

After the New Year I think I'll take the challenge again to make sure I don't backslide into bad habits.

"A candle loses none of its light or warmth by lighting another candle" Anonymous

Go share your light with someone who needs it.


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HEALTHYSOON2's Photo HEALTHYSOON2 SparkPoints: (0)
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11/18/10 12:29 P

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I don't feel as if I have a difficult time getting to sleep at night. My problem is staying asleep all night. I still continue to wake up multiple times during the evening. I don't take naps and I'm not a big caffeine drinker. Maybe it's stress related. Don't know, because I don't really think that I have that much more stress then the average person. Probably less than many. So my long term goals are to continue to do more research into "staying" asleep throughout the night - so I can get at least 3-4 nights of uninterrupted sleep a week.

Wishing all my challenge mates a good nights sleep, tonight and in the future...

Edited by: HEALTHYSOON2 at: 11/18/2010 (12:30)
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RUMBAMEL's Photo RUMBAMEL Posts: 1,959
11/14/10 9:38 P

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Well, I did week three again and now feel better to start week 4. I think the snack situation is a big key (none two hrs before) and also trying to shut my brain off. I think, think, think, even if I wake for a brief moment so I try now to recall what dream I was having or how comfy and cozy I was in the bed. Plenty of exercise seems to help also.

Happy sleeping to all!

rumbamel

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SUSIEQ1017's Photo SUSIEQ1017 Posts: 280
11/13/10 4:39 P

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emoticon Well, just like most things I was a little
slow emoticon out of the gate, but I can honestly say setting a schedule has paid off. I'm sleeping longer and better than I have in years. This challenge
was definitely worth the time. I plan to continue sticking with a scheduled bedtime.

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BECKYI's Photo BECKYI Posts: 2,520
11/13/10 5:06 A

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I too need to stay on week 4 for a while longer.

Becky Issa


Co-leader for Southwest Houston: Spark Official Houston Team

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PURPOSEPOWER95's Photo PURPOSEPOWER95 SparkPoints: (116,398)
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11/12/10 8:12 A

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I haven't been perfect with this. But I have goals in place now I have to follow them

And God shall wipe away all tears from their eyes; and there shall be no more death, neither sorrow, nor crying, neither shall there be any more pain: for the former things are passed away.

Revelation 21:4



Pat from the east coast


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LINDEE6's Photo LINDEE6 Posts: 1,372
11/9/10 7:11 P

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Although I had already shown a marked improvement in my sleep habits since joining SP in August, this challenge really helped me perfect the new habits I had instituted and gave me further incentive to continue to improve on them. Thank you so much for providing this challenge!

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JJXWGH's Photo JJXWGH Posts: 11
11/4/10 7:11 A

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I stayed on week 4 for a second week because a lot of work stress complicated everything last week (so I've joined the stress challenge now emoticon ). I still did okay with going to bed on time, but not as well as I had been, and I didn't have time to get my sleep journal done.

My long-term goal is to keep going to bed at 10:30. It's the right amount of sleep for me, and if I'm staying up later, it's usually because I've procrastinated on chores or I'm just wasting time watching TV or on the internet. I really liked this challenge!

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GREEKGIRL71's Photo GREEKGIRL71 SparkPoints: (0)
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11/1/10 5:25 P

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This was a great challenge, and I think I'm going to do it again this month. Tracking with the journal helps, but I know that I need to make concrete changes to make a difference.

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TAYGRL's Photo TAYGRL SparkPoints: (182,903)
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11/1/10 12:13 A

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well, i got sick the beginning part of week 4. i managed to still get to bed on time but was getting up at 4:30 am to take pain meds. i would go to back to bed and sleep for another 2-3 hours not to mention 1-2 naps during the day. i guess being ill hasn't really messed with my ability to fall asleep. however, it has jacked up my workout schedule.

~~~~~~~~~~~~~~~~~
Sh@untay

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, essayist and naturalist

Don't postpone joy until you have learned all of your lessons. Joy is your lesson. -- Alan Cohen, American businessman

What I lack in decorum, I make up for with an absence of tact. --Don Williams, Jr., American novelist and poet


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SMARGED's Photo SMARGED SparkPoints: (0)
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10/31/10 4:39 P

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I'm going to stay on Week 4 for another week, at least. I'm not ready to graduate! I sleep really well once I get to bed, but I am still going to bed really late most of the time.

I'm going to make a greater effort to get to bed on time this wee. I didn't lose any weight this month, and maybe not enough sleep is affecting me, as well as late night snacks!

Marge

"I sing your praise, God, my King;
I bless your name forever and ever!"
Ps. 145

"If you seek Him with all your heart and with all your soul, you shall find Him!" (Dt. 4:29)


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INIT2LIVEIT's Photo INIT2LIVEIT Posts: 7,681
10/31/10 5:48 A

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I finished week 4 and I loved this challenge. It gave me the tools and guidelines I needed to refocus and get back to better sleep patterns.
I know if things start to slack again, I can always re-do this challenge.
emoticon

Sam
Jerusalem - Israel
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Tomorrows are always new with no mistakes in them. (Anne of Green Gables)
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Salvation can come in the blink of an eye...


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OLDCAT1's Photo OLDCAT1 Posts: 1,302
10/30/10 4:29 P

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My longer term goal is to continue with a regular sleep schedule, get some exercise during the day, and make time for relaxing before bed.

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SMARGED's Photo SMARGED SparkPoints: (0)
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10/30/10 12:46 A

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I'm still not getting to bed on time. I have no trouble sleeping once I get there!

I am doing better at getting up at the same time every day, and at least a couple of times, I did go to bed on time! But I need to continue working on disciplining myself to leave the computer and go to bed on time!!

Marge

"I sing your praise, God, my King;
I bless your name forever and ever!"
Ps. 145

"If you seek Him with all your heart and with all your soul, you shall find Him!" (Dt. 4:29)


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LOLO2CHAMP SparkPoints: (41,322)
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10/28/10 3:55 P

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I have finished Week 4 and I have learned how important staying on a sleep schedule is for my energy level. I enjoy having a routine for going to sleep and have slept better the last 2 weeks of the challenge than I have in a while

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SHEILAK64 Posts: 26
10/28/10 3:08 P

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I am almost done with week 4 of this challenge. I have learned a few things that help me fall asleep but I still am waking up about 4 hours into the night most nights. That is when I have more problems sleeping but I am learning to stop my busy mind and think on Godly things and do some praying. That helps a lot.

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ALASKAPSYCH's Photo ALASKAPSYCH Posts: 1,656
10/27/10 4:13 P

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I do often take a hot bath to help with sleep, however, it is often not an option while I'm in my work mode (explanations are lengthy, so suffice it to say, not an option). However, when I am home, I find bathing to be extremely relaxing and one of the most beneficial things I've discovered to aid sleep.

"Be ashamed to die until you have won some victory for humanity." Horace Mann


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OLDCAT1's Photo OLDCAT1 Posts: 1,302
10/26/10 8:57 P

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I have been averaging about 7 hours sleep per night but still not restful sleep.

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CCFIRECRACKER's Photo CCFIRECRACKER Posts: 2,030
10/26/10 12:17 P

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as i near the last few days of week 4 i now know what to do to fall asleep more quickly. thank you SP for having this challenge and giving us the tools to make it work!!! emoticon

I have a natural hourglass shape and I really want to keep that but I don't want it to jiggle -stacey, thintervention
INIT2LIVEIT's Photo INIT2LIVEIT Posts: 7,681
10/26/10 9:05 A

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I am not keeping a daily journal, but this challenge has reminded me of the steps I need to take to be in a better sleep place.

I am so grateful to have my nights back.

Sam
Jerusalem - Israel
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Tomorrows are always new with no mistakes in them. (Anne of Green Gables)
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Salvation can come in the blink of an eye...


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KLOGAN4 SparkPoints: (0)
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10/25/10 4:43 P

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I just finished week 4 of the sleep challenge. It has been very enlightning and hopefully I can continue to use what I have learned to sleep better and better. Last night was rough, we had a terrible storm in the middle of the night and the power went out, so my last night of the challenge didn't go so well. I plan to continue to use my sleep journal, at least for a few more weeks. But this has been very good for me. Thanks to all my team members. emoticon

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