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CD5571632 Posts: 1,815
8/29/10 9:39 A

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1/ Turn computer off by 10.30pm
2/ Be in bed by 11 pm
3/ Keep a sleep journal
4/ Monitor the effect of caffeine om my sleep.

I'm very reluctant to reduce my caffeine intake but I'll start by becoming more aware of it.





ONICAM's Photo ONICAM Posts: 11,786
8/26/10 8:32 A

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go to bed by 10:00 3 days a week
fall asleep right away 2 days a week
do something relaxing before bed 2 days a week


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APPLESMOOTHIE Posts: 9
8/25/10 10:40 P

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I usually have no problems staying asleep. For me it is getting to sleep. My goals are
1. for 3 nights go to bed by 11pm
2. increase time to bed by 10 min every three days
until I am going to bed at 9:30.
3. getting up at 5:30 am so that I can work out before work!!


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KARENBFIT Posts: 11
8/25/10 1:09 P

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My long term goal is to get descent sleep this school year. I am tired of being exhausted just because I don't go to bed early enough. With that said my goals for this week are:
1) To be in between my sheets between 9:00 and 9:30(including the weekend).
2) Lights out no later than 10:00.
3) Only one cup of coffee for the day.
4) Exercise after getting the kids off to school. Save the paper for later.

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GASOLINEJENN's Photo GASOLINEJENN Posts: 40
8/25/10 10:02 A

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I'm taking this one slow, so my goals would be:

- bed by 12MN, I will reduce time by week 2
- 8 glasses of water throughout the day so I'm not hungry at night
- No food 4 hours before bedtime
- No laptop in bed

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PICTONHAY's Photo PICTONHAY Posts: 8
8/24/10 7:27 P

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i am scared to share these goals as i know it instantly makes me more accountable! emoticon

1. quit caffeinated beverages (coke being my kryptonite!)

2. wake by 7.30 each morning

3. no more day time naps!!!

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JANNYMACK's Photo JANNYMACK SparkPoints: (0)
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8/24/10 6:24 P

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My Goals are:

1. I have quit coffee altogether and don't miss it
but still like the smell, hehe

2. Reading before bed puts me to sleep easily, so
I will keep doing that. But I will make sure the
blinds are drawn and block small light sources to
make my bedroom very dark for sleep.

3. I will drink plenty of water throughout the day
and not to close to bed time so I don't have to
get up and go.

emoticon

Favorite Quotes:

"Watch your thoughts; they become words. Watch your words; they become actions. Watch your actions; they become habits. Watch your habits, they become your character. Watch your character, it becomes your destiny."---Charles Reade

"Food is not love, comfort, or an anxiety pill."

"Eat to live, do not live to eat!"

"I am not what happened to me, I am what I choose to become." ---Carl Gustav Jung


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MARLYD's Photo MARLYD SparkPoints: (0)
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8/24/10 11:33 A

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My sleep journal tells me I drink cofee late in the evening and read thrillers before bed. So my goals are to stop drinking coffee at 7 PM and to read the thrillers on the weekend.

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BREEZY85's Photo BREEZY85 Posts: 1,372
8/22/10 3:34 P

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newbie here..my goals for this week are:
1. no more reading, laptop, tv in bed/before bed
2. go to sleep by 11pm to attempt to get 8 hours
3. exercise 4-5 days a week including walking one day a week with DBF
4. call and make appointment with my dr to discuss options to help me sleep better at night DONE, he brished me off.
5. turn cell off by 10pm

emoticon

Edited by: BREEZY85 at: 8/29/2010 (11:47)
Breanna

"People often say that motivation doesn't last. Well, neither does bath- that's why we reccommend it daily"


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GLOWING_GODDESS's Photo GLOWING_GODDESS Posts: 600
8/22/10 12:46 P

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I have a number of goals.. I had the gastric bypass and I want to keep a healthy lifestyle....
1)Go to bed on time.
2)Get 8 hrs of sleep per night.
3)I want exercise each scheduled time on my fitness plan
4)I dont want to make excuses about doing exercise
5)I want to only eat 3x a day and one snack
well those are some goals for now... Im sure I will make more.. lol...I hope everyone can reach their goals...

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SUEBAKER3's Photo SUEBAKER3 Posts: 132
8/22/10 4:37 A

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Made it through week 1 sort of! I did manage to journal my sleep habits 3 days in a row. I almost always go to bed between 10:30 and 11:00, I am tired when I go to bed too. But, 12-12:30 rolls around and I am still awake! When I do get to sleep I wake up several times during the night. No matter what time I go to bed or how many times I wake I am up by 8:00. I never take naps during the day. I haven't been having any caffeine after my coffee in the morning, and I haven't been eating later than 7pm. Exercise doesn't seem to affect whether I sleep or not. I always work out before 4pm. To tired to do it in the evening. My husband's work shifts very. Sometimes he goes in at 5am and sometimes he goes in at 2pm getting off at 11pm. This means we don't often go to bed at the same time. I don't like that because I like to cuddle and talk for a bit before we sleep. I don't think it matters whether we go to bed together or not as to if I am going to get to sleep. So, I am still perplexed as to why I can't sleep and why I don't stay asleep. I also am having trouble setting a goal. Except of course getting better sleep. I would love to be able to get 8 hours uninterrupted that would be great. So, I guess that is my goal. emoticon

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GBOOMER's Photo GBOOMER Posts: 8,704
8/20/10 8:35 A

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OK. Now that I've kept a sleep journal for a week, it is time to formulate some sleep goals.

1. I will keep a regular bedtime that is at least 8 hours before my wake-up time.
2. I will only do moderate or light intensity workouts on days before workdays, but I will definitely do some workout daily. Light and moderate workouts on days before workdays, and intense workouts on days before weekends or vacations.
3. I will manage my eating so that I do not go to bed with an empty stomach, or that it doesn't become too empty in the middle of the night.
4. Unless needed due to a bad night of sleep, I will only take 1-2 power naps during the day, but avoid longer ones.
5. I will keep my coffee/caffeine intake steady and only first thing in the morning.

OK. That is plenty to get started.

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LOWRANCESR's Photo LOWRANCESR SparkPoints: (0)
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8/18/10 11:23 A

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My goals are to get to bed (lying down to sleep, lights out) by 10:30 on weekdays, at least 3 times/week and by 11:30 on weekends. That's a tough one.
I will also try to eat dinner earlier so I don't go to bed with a full stomach.

Doing relaxation exercises before bed will help me unwind on those days when I have to work late.

"Loving thoughts and actions are clearly beneficial for our physical and mental health." - Dalai Lama


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LIBRARYLASS's Photo LIBRARYLASS Posts: 255
8/17/10 9:32 P

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I'm not 100 percent sure what my goals are yet, but so far they are:
- Continue to work on sleep journal to find possible problems
- Try to be lying down to sleep no later than 11:30 each night (at the latest - and being in bed reading doesn't count!)
- Work on finding some relaxation techniques to calm my worryin' mind

GYMMAN59's Photo GYMMAN59 SparkPoints: (56)
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8/16/10 11:00 A

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My Goals for the week
1 Be in Bed between 10 -11 5/7 nights.
2 Read and Relax before going to Bed
3 Try to watch caffeine 4-5 hours before going to Bed
4 Exercise 5-7 times a week for a at least 30 minutes
5 Work on my journal before going to Bed
6 Decrease e-mail time on computer


JIMMY

_____________________
Never think of weakness as a lack of strength.
- Author unknown



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CHOPPERCHICK35's Photo CHOPPERCHICK35 Posts: 56
8/16/10 1:38 A

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My goals for this week are to get off the computer at a reasonable time.
To not drink any beverages with caffeine after 6PM.
To do some type of relaxation techniques before I go to sleep.
To get up at the same time every day and not sleep in when I can.

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GBOOMER's Photo GBOOMER Posts: 8,704
8/14/10 10:19 A

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I was just "Spark surfing" this morning and stumbled upon this challenge. I joined immediately.

I am a public school teacher. The job is stressful and adequate sleep is essential to my well-being. Sleep has been a challenge because the more stressed I am, the worse I sleep!

This first week, my main goal is to write in my sleep journal every morning and evening. The questions for the journal will probably cause me to make some other changes, but my primary goal will be the journal.

Teaching doesn't begin until September. I will be well into this challenge by then. This is a good time to establish some new routines and habits that, hopefully, will serve me well this school year!

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CD7485575 Posts: 453
8/13/10 9:01 A

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I will ignore that my son won't go to bed and let him suffer his own consequences

I will learn how to turn my mind off. emoticon

XHOOSIERLOSER's Photo XHOOSIERLOSER Posts: 1,267
8/10/10 1:44 P

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I will continue to use the sleep diary.
I will research and test and buy a new mattress by October 1.
I will continue to use a fan at night.
I will continue to use lavender on my pillow.
I will be in bed by 10 PM 5 of 7 nights each week.
I will continue to search for pain relief to aid my sleep.

I joined the team because never feel rested upon waking in the morning. Never ready to get up, but can't stand rolling around in discomfort any longer.

I spend so much of my night trying to find a comforable position for sleep. I don't like to, but I have to start out on my back, and seems I can only sleep in that position for 3 or 4 hours, and then it is all over - the rest of the night is spent tossing and turning to get comfortable with very little quality sleep after that. I think it is partially the mattress, but there is something going on with my hip and knee, back and neck too. I'm exercising and stretching to try to work it out, plus I hope losing weight will help.


Edited by: XHOOSIERLOSER at: 8/10/2010 (13:50)
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MEYLOSE's Photo MEYLOSE Posts: 18,517
8/10/10 12:46 P

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I've got to get 7 to 8 hours a night, summer time I slack off some, but school starts next week for my teens and I have to be prepared and READY.

I will do what I can with what I have for Jesus sake Today.

Leader Goldsboro NC Gets Fit
Leader SP Class of November 25- December 1, 2007

May God bless you every day in special ways!


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DOWNDAY's Photo DOWNDAY Posts: 67
8/10/10 9:25 A

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emoticon I am going to do this sleep challenge, seeing it all the way through! Hoping to improve not only my sleep, but actually stick with something long enough to make it to the end!!

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AFERRARI's Photo AFERRARI Posts: 74,973
8/9/10 5:50 P

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try to get 7 hours of sleep per night. I am starting again because I got sick and then went on vacation, but now I am back at work and going to get this challenge done.

Angela

2020 summer 5% Challenge Community

Lake Country, BC, Canada
Pacific Time Zone









REGINA100's Photo REGINA100 Posts: 117
8/9/10 1:31 P

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Enjoy my sleep!

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RUMGUM75's Photo RUMGUM75 Posts: 1,168
8/8/10 3:37 A

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7-8 hours of sleep all week (no more no less)

Gina


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MARIABELLA's Photo MARIABELLA Posts: 2,391
8/7/10 5:05 P

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Be in bed by 10:00pm
No chocolate or sugar after 8pm
Try meditative walking
Keep a sleep diary

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DRB13_1's Photo DRB13_1 Posts: 19,353
8/6/10 4:06 P

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For Week 1 I am going to keep the sleep diary & identify my unhealthy patterns. I usually do not go to bed until after 2am and typically wake up before 8am. I know I do not get enough quality sleep and that this has a MAJOR impact on my (in)ability to lose weight. With better sleep habits, my body will have an opportunity to repair itself at the cellular level and do all the inner workings necessary for successful weight loss. Cortisol levels will drop; my waist will shrink; by UNPLUGGING and going to bed earlier I can go back to the habit of exercising first thing in the early mornings (greeting the dawn) that was so effective when I reached goal weight over 15 years ago. emoticon

The turtle only makes progress when it sticks its neck out. -James Bryant Conant

It's easier to hit your target when you know what you are aiming at.


CD5280875 Posts: 2,459
8/6/10 10:03 A

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I am going to try to get up and try to sleep at round about the same time each day.

DANNIMCALLISTER's Photo DANNIMCALLISTER Posts: 7,412
8/6/10 5:38 A

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My first goal is to keep track of how I feel each day so that I can see how my day goes with a certain amount of sleep.

Dannielle, CHN




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SASKGIRL2010's Photo SASKGIRL2010 SparkPoints: (0)
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8/6/10 3:48 A

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In bed no later than 12 pm
No ''heavy'' food before bed
Try to exercise in AM instead of PM



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GRAMMACATHY's Photo GRAMMACATHY Posts: 25,176
8/6/10 2:16 A

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1) turn off computer by 9:30
2) no food after 7:00


Cathy
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SleepApnea

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CD5280875 Posts: 2,459
8/5/10 11:11 A

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I have been trying to get to sleep by 12:00 p.m. But so far managed only 2-3pm - I work in the evennings and find it hard to sleep straight away.

I am usually up between 5-6am

WHIZKID048's Photo WHIZKID048 Posts: 13
8/3/10 3:37 P

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Start by going to bed by 10:30pm every evening. emoticon

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LUCY_SHADOW's Photo LUCY_SHADOW Posts: 417
8/3/10 1:29 P

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My goal is to get to bed by 11 pm each night. I've become something of a night owl, and my sleep is suffering for it.

FLORIDAGHOST's Photo FLORIDAGHOST SparkPoints: (305,327)
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8/3/10 10:05 A

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I went to bed at 10:00pm and slept all night, except for once when the cat woke up screaming from a nightmare. Who knew?! Thank God that hasn't ever happened before, hopefully never again. Anyway, I went right back to sleep and slept until 6:00 am when I need to get up (unless I get up at 4:00 am, which is more the usual than the desire or need).

Now if I can just make this 10P to 6A a regular, I'll be doing great!

I think lastnight was a great start!

I wish everyone else a grand success, too!

Eastern Time

Author of the published novel, The Double K Ranch! More on the way

Leader:
Spark Florida - the Official Team!


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CD6644675 SparkPoints: (0)
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8/2/10 6:27 P

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I'm not sure how successful I'm going to be at this. I have three hours a night where I work late into the night. One night I'm home by midnight, Another by 1 am and a third by 2.30 am. I find it really difficult to go to bed straight away and sometimes it's several hours before I go to sleep. Further sabotaging my sleep efforts are two small children that wake up early and a dog that needs to go out. I have a hand full of days where I get a decent night's sleep and another where I am a walking zombie.

I know that it's affecting my ability to function and my moods. I would even go so far as to say that it's affecting my marriage and my relationships with others. I need to find some way to get the maximum amount of sleep that I can on those working days.

ROX5CAR's Photo ROX5CAR SparkPoints: (134,844)
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7/31/10 8:50 A

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Bed by 10:30
sleep through the whole night.

No eating after 7p.m.

Roxy
Hebrews 12:1 "...let us run with patience the race that is set before us."

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GRAMMACATHY's Photo GRAMMACATHY Posts: 25,176
7/31/10 1:40 A

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Me too!

Bed by 10:00
Get the laptop out of the bed
Get rid of extra lights from equipment

one other:
no food after 7:00


Cathy
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RUSSELLORAMA's Photo RUSSELLORAMA Posts: 17,727
7/30/10 3:53 P

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I just started today, but I'm glad because the weekend really messes up an already erratic sleep schedule.

Week One Goals:
Go to bed (even if I don't fall asleep right away) by 10:00 p.m.

Keep the laptop out of bed when it's time to sleep(this will be tough).

Eliminate all sources of ambient light (cell phones, laptops, alarm clocks, tv,light through blinds, etc.)

Keep a consistent sleep schedule every day, even on the weekends.

"Take calculated risks. That is quite different from being rash."
~George S. Patton


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CHOCOHOLICLADY's Photo CHOCOHOLICLADY Posts: 81
7/30/10 1:49 A

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Playing "catch up" (I'm actually in my second week) and this is what I had written in my "offline" journal:

My number one goal now is to simply listen to what my body is telling me...to sleep when it says to sleep and not to try to "force" myself into sleeping at a specific time just because it is what is considered "normal" for most people.

And since my experiment with my "as needed for sleep" medication resulted in my feeling so hung over-- on top of still not feeling rested even when I did sleep-- I am only going to take it when I am coming up on 14 to 24 hours without sleep and my body is screaming that it actually needs the sleep now but just can't do so.

I believe I actually forgot what it felt like to actually feel truly rested after sleeping, but in spite of my ongoing FMS pain issues I didn't try to force myself to sleep last night and I didn't try to fight falling asleep during the day today. And I slept so wonderfully well today for NINE hours! AND I was not jolted out of sleep by my FMS pain or muscle cramps not even once!

My husband woke me up just long enough to take my medications. And instead of an entire meal, I was given small but high protein snacks to keep my blood sugar from dropping and so my meds wouldn't upset my stomach. And I had no problem going back to sleep afterwards.

I dreamed all sorts of odd things which I can't even begin to describe even though I remember several quite well. I can't recall the last time I actually woke up remembering that I had dreams while sleeping.
And I don't remember having felt so rested in forever!

I've spent the last year-and-a-half worrying myself to death about not being able to consistently sleep at night and then struggling to keep myself awake during the day.

I would love to be able to keep a "normal" sleep schedule, but I am not going to keep "forcing" my body to make that change anymore.

I'm finally realizing that by doing so I have been fighting a losing battle for the last-year-and-a- half and I believe I have been doing my body a great dis-service by trying to do so.



Edited by: CHOCOHOLICLADY at: 7/30/2010 (01:57)
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COLD_GOLD's Photo COLD_GOLD Posts: 379
7/29/10 9:53 P

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my goal for the next week is to shut of the tv, computer, cell-phone (light emitting things) by 11pm every night, in bed by midnight, and up by 9 am every morning. wish me luck!!

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CHAIMANN's Photo CHAIMANN Posts: 261
7/26/10 11:29 P

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I know I need to "unplug" earlier and get a minimum of 7 hours sleep. I'm still trying to balance how to cope with the different schedules my husband and I have. When his (earlier) alarm goes off, odds are I will wake up, even if I don't have to, or want to, be up that early.

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YOGAGIRLNH's Photo YOGAGIRLNH Posts: 272
7/26/10 11:01 P

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My long term goal is to get 8 hours of sleep most nights. My short term goals for this week are to get off the computer by 9:15pm, keep a sleep journal and to build a pre-sleep routine.

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INDECISIVENESS Posts: 14
7/26/10 1:02 P

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I managed to journal 5 days during the last week. I didn't learn anything I didn't already know, but it did help reinforce what I had already believed. My only goals are to be in bed by 10:30pm sunday through thursday, and midnight friday and saturday. I would like to be up by 7:30am every morning.

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COLOURFULME's Photo COLOURFULME Posts: 4,700
7/25/10 7:49 A

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My longterm goal is to be able to sleep 7-8 hours in a row.

My goal for week 1 is to create a fixed routine before going to sleep, keep a blog 5 times a week and not drink too much after 8 pm for me not to have to get out of bed in the middle of the night to pay a visit to the smallest room in the house.

To make sure I am 'tired' I have also joined the 10 minute challenge and 28 day bootcamp challenge.


Every season has its charm.


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CHARYSEEBOO's Photo CHARYSEEBOO Posts: 915
7/24/10 4:19 P

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I kept a sleep journal for the last week and noticed 2 important things:
1. I do not do well with a nap, rather I toss and turn for several hours that night
2. Not enough or even too much sleep causes me to have higher irritability levels the next day.

I will continue to keep a sleeping log over the next three weeks to see if I notice more patterns!

6/24 360

LBS Lost:

5% goal 342 lbs
10% goal 324


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CHOCOHOLICLADY's Photo CHOCOHOLICLADY Posts: 81
7/24/10 9:56 A

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I joined because I have fibromyalgia syndrome (FMS) and pain keeps me awake or wakes me up. Even when I
do sleep I don't feel rested after I wake up. But my biggest problem is just getting to sleep and if I do wake up getting back to sleep is problematic.

I want to get to sleep and stay asleep (or at least go back to sleep) so that I get 7 or 8 hours about 3 to 4 times a week to start with and then extend it to more than that number of days per week.

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IWATTZZ's Photo IWATTZZ Posts: 14
7/22/10 3:04 P

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My goals are:

1) Sleep at least 8 hours.
2) Get to bed between 10:30 PM and 11:59 PM 5/7 times per week.
3) Wake up and go to the gym, and not hit the snooze button.
4) Acknowledge that time sleeping is as valuable, or even more valuable, that time spent on other activities.

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HAPRICE's Photo HAPRICE Posts: 91
7/22/10 12:02 P

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I am also trying to set a resonable bed time and also get my mind quieted down. I think I may need to make a change in where I sleep in the house, the upstairs never gets very cool, so I think I may need to move down stairs for the rest of the summer

Why spend money on what is not bread,
and your labor on what does not satisfy?
Listen, listen to me, and eat what is good, and your soul will delight in the richest of fare.

Is. 55:2



180- Done 7/11--new jeans
175- join ShoeDazzle
170-running shoes
165-
160-hopefully by friend's wedding--so getting my dress fitted for smaller me!


 current weight: 171.0 
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182.5
170
157.5
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JGIBBY15 Posts: 1
7/21/10 2:39 A

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My goals for this challenge are to start a consistent bedtime routine and to start going to bed at a reasonable hour. Also, I would like to start being able to stay asleep because usually if I wake up in the middle of the night, I'm up for a while.

 Pounds lost: 34.0 
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ALLYALLYT's Photo ALLYALLYT Posts: 9,468
7/20/10 4:16 A

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i live with constant pain. enough that i was taking massive, massive amounts of narcotics daily. i refuse to continue-quit and sleep suffers. actually what sleep. up someimes for 2 days, then crash for hours. i want to learn techniques to relax and sleep for more than 3-4 hours at a time.


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