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2/15/12 4:09 P

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Great! Good job.

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LARKSONGRUTH's Photo LARKSONGRUTH Posts: 1,248
2/14/12 10:52 A

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I'm so glad that what I wrote helped and encouraged other members.

CWaldo, yes, I was trying to work through the challenge again, and then I decided to just stay on the team and work on maintenance and try to develop a streak in the goals I am working on. I'm not quite to the streaking point yet, but I am seeing some good results, and it is a good reminder to me of what I am trying to do on my other goals sheet.

I think those life time habits take a while to change, just like weight loss. This is one of the challenges I am sticking with for a while. I hope we can get some good discussions going in this 5 weeks and beyond section.

Edited by: LARKSONGRUTH at: 2/19/2012 (02:10)
Ruth

Why I am sparking:

I want to protect my health, feel better, look better, and have more energy.


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CLWALDRO's Photo CLWALDRO Posts: 4,583
2/14/12 8:14 A

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emoticon for sharing your experiences beyond the challenge. It shows that even if you do not reach all of your goals in 4 weeks it is still possible to continue to improve

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JULNELS0N's Photo JULNELS0N Posts: 185
2/13/12 10:42 P

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Thanks for sharing; I found your story very encouraging.
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LARKSONGRUTH's Photo LARKSONGRUTH Posts: 1,248
2/13/12 6:37 P

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Good luck on your challenge. It has really helped me a lot.

Edited by: LARKSONGRUTH at: 2/13/2012 (18:38)
Ruth

Why I am sparking:

I want to protect my health, feel better, look better, and have more energy.


 current weight: 180.0 
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165
JAZZ20 Posts: 1,035
2/13/12 5:59 P

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Congratulations on your success.

PUFFWEBB SparkPoints: (0)
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2/13/12 3:09 P

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Wow this was good to know. I just started this challenge today so now i know what i have to look forward to. thanks.

LARKSONGRUTH's Photo LARKSONGRUTH Posts: 1,248
2/13/12 2:40 P

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The past few weeks, it seems like I have been able to have good success in one or two of my four focus areas at a time, but not all four at once. My four areas are getting to bed on time, using relaxation techniques, getting eight hours of sleep each night and waking up by 6:00 or 6:30 each morning. Now I am starting to see some good things emerging from this four-pronged effort.

One of the things that I have found actually helped me the most was turning off my alarm. This probably sounds a bit non-intuitive, but it has helped me wake up less groggy and a lot happier. I think when the alarm goes off, it interrupts deep sleep and it takes me a lot longer to get to a point where I feel functional. I still use the alarm occasionally when I need to make sure that I am up for something, but I find that I'm more willing to get up at earlier hours when I wake up naturally. Since I have lots of awakening cycles during the night anyway, when I wake up sometime between 5:30 and 7:00, I just decide to get up anyway instead of trying to go back to sleep to get in 8 hours. If I get up quite a bit earlier than my target time of 6:30, I allow myself an afternoon nap to help get my hours in. Knowing this also motivates me to get up and get things started. And I am better at getting things going when I'm not groggy.

The next thing is that I am learning to manage my night time waking cycles better. I have three responses that are helping me. I am trying a relaxation technique of deep breathing and meditation first. If that doesn't work, if it is still in the middle of the night--between mid-night and 2:00 am--I usually take an extra Trazadone (this is still within the prescribe amount which is 1/2-3 pills a night--I usually do well with just 1 to help me drop off though--so if I need another one before 2:00, it is within the prescription range). In the early morning when it is too late for another Trazadone, but too early to get up, I try the relaxation technique for 10 minutes or so. If that doesn't work, I read my scriptures, which keeps me from getting into a worry cycle--which will really keep me awake. I stop reading when I start to get drowsy, and usually catch another hour or two of sleep after that. Then I wake up naturally, and get my day started.

I'm working on getting my night time schedule earlier, and more enjoyable at the same time. Again, promising myself a bedtime story and taking a little time to read is a good motivator for me to go to bed earlier--but no riveting, cliff-hanging, page-turners--just something relaxing and episodic so I don't get sucked into the next chapter.

Finally, I am getting more nights when everything is working together for me--I get to bed early enough, stay asleep long enough and have enough time in the morning to make it so I can get a full eight hours in. The more I experience these eight hour nights, the more I realize that I really do need that much sleep and function better when I get it. That is very motivating to keep working at this process.

Ruth

Why I am sparking:

I want to protect my health, feel better, look better, and have more energy.


 current weight: 180.0 
180
176.25
172.5
168.75
165
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