Week 2 of the 52 small changes - learning to sleep train ourselves

[OddSocksHighHeels]

Once again, all are welcome to join!

We are still continuing to drink the water we started in week one alongside the new challenge.

The aim is to get 7-8 hours sleep a night (adjust that as you see fit to work with your own requirements) and the tips are as follows:

1. Check your sleeping environment. The room should be dark and quiet (if you live near a busy road or have a lot of light coming through a window then consider a blind or white noise CD). Sleep in good quality sheets and comfortable sleepwear that isn't too tight/restrictive. Keep your bedroom at the correct temperature and humidity (consider a humidifier or dehumidifier if necessary).
   

1. Keep to a sleep schedule. Figure out what time you need to go to sleep in order to get the right amount of sleep, move your bedtime back by 15 minutes each day to get to the right point. Go to sleep and wake up at the same time each day.
   

1. Any exercise should be done in the morning or afternoon.
   

1. Create a sleep schedule. An example is: drink a cup of herbal tea, take a bath with lavender oil, play soothing and relaxing music, dim the lights before bedtime, write a to-do list for the next day to rest your mind.
   

1. Avoid sugar and caffeine after 2:30pm
   

1. Limit alcohol and smoking
   

1. Don't eat or drink anything for 2-3 hours before sleeping.

[OddSocksHighHeels]

For anybody that missed week 1, the thread is here: www.mumsnet.com/Talk/general_health/2535430-Week-1-of-the-52-small-changes-challenge-all-welcome?pg=1&order=

[TaliZorah]

Don't think I'll have much luck with this, my 4 month old is a good sleeper but getting into a schedule is impossible

[justkeeponsmiling]

Thank you so much odd
Sadly, this one is going to be impossible for me as I work shifts. In fact I'm off to do a night shift right now. Ah well...

[OddSocksHighHeels]

It's possible that you won't. I have insomnia so 7-8 hours isn't going to happen for me! There might be a few tips that you can take away though? Like having your sleep environment set up right and stuff? If not then feel free to pick your own change for the week!

[WorldsBiggestGrotbag]

Bowing out this week. Toddler is up twice a night, baby up 4-6 times. Haven't had 7 hours sleep in a night for over 2 years!

[BoomChickenSoup]

Fellow insomniac here. I will have to think how I can apply the conditions you've mentioned into my routine. I'm not sure if no caffeine after 2.30 would work but not eating or drinking for two hours before bed sounds doable.

[KanyesVest]

Thanks for the new thread, Odd. I'm not sure it's going to work for me either, living with the three noisiest sleepers in the world (if one isn't snoring, another is having a shouty dream, wanting a cuddle or going for a pee ). I actually started a better sleep hygiene project last week, so I'll keep going with that so I maybe get more rest, if not sleep.

[glentherednosedbattleostrich]

I think I'm going to use this week as an improve my sleep habits so I get better quality sleep.

my proper change is going to be get my work paperwork organised.

[TaliZorah]

I'm going to do the tips, just don't think I'll be able to get it to work all the time. He does sleep through most nights I just can't know for sure which night he will or not

[OddSocksHighHeels]

Do what works. I'm aiming to implement some of the strategies but I know for a fact that I can't get 7 hours sleep a night. Working towards better sleep hygiene can only be a good thing though still not giving up my fags

[TaliZorah]

Oddsocks think I'm going to do the same thing before bed. So doesn't matter what time but sleep cues, that should work

[fuzzpig]

Signing in!

I've not done brilliantly at week 1, will keep working on it.

Sleep is a big issue, I'd got into better habits but they've slipped lately.

[vvviola]

It's the no caffeine/not eating before bed that I will struggle with (9pm tea and biscuit is practically mandatory in our house )

And DD2 doesn't always cooperate with my sleep plans.

But I can probably do some of it, and trying to at least be in bed in time to technically be able to get 7 hours would be a very good idea. (8 hours means getting to bed by 10, and I'm not sure that would be possible on an average work day!)

Off to drink some more water...

[Allgunsblazing]

I remember doing this routine for my daughter when she was born! The whole getting the bedroom ready. I used to change her sheets every day, with the window open. A nice warm bath, clean clothes I used to warm up for her, blackout curtains, read her a story, put her in the cot, sing to her, say night night, she used to sleep from 7-7.
Awww.
I'll be kind to myself. I'll do this for a week :)

[SofiaAmes]

Make sure your vitamin D levels are adequate (get it tested, or just supplement...it's hard to overdose). You need vitamin d to regulate sleep.

[abetterhairbrushisneeded]

Ooh, I started working on this a few years back, also a lifelong insomniac. I have lavender, sleep tablets, a white noise machine, my own duvet, I start to slow down before bedtime, my room is blacked out and simple, i.e. no tv, or bright bed side clock etc., and my OH knows to be quiet! I've found interesting changes in my emotional balance since working on this and getting better sleep. I still have periods of insomnia but not as severe or as frequent so am glad of the reminder to focus my energy on this again.

This is also perfect timing as we have bought a new bed in the sales - woohoo!

[gingercat02]

I'm keen to give this a go. I'm not a patch on some of you, but I do have sleep issues. I'm planning to reduce my wine intake dramatically once I go back to work on Monday. Hopefully that will help.
Anyone got any good recommendations for sleep apps or trackers?

[Allgunsblazing]

So. Bedroom is sorted, but I'll open the window whilst I brush my teeth, wash and moisturise my face and do my meditation.
Lights off at 10.30 then.
I normally swim late at night, I'll go straight after work.
I don't smoke or drink, I won't drink anything after 7.30.
Ok.

[OddSocksHighHeels]

PMSL at allguns doing the same for her DD it's why I put sleep training in the title, it reminded me of baby routines.

Feel free to him now need and anybody else that wants to. I won't force you all onto week 1.

of the new bed abetter

[Twerking9to5]

Thanks OP! Have enjoyed week 1 and genuinely feel better for it. Skin is clearer too.

I'm lucky in that I don't have any sleep issues, but I am going to try points 5 and 6 to try and improve the quality of sleep as a pp said. If anything, I still feel tired in the day despite a decent night's sleep so perhaps the tips will help even though my sugar addiction is currently through the roof so that'll be a tough one

[CishAndFips]

I had varying success with week one but I managed some water each day and for me that's a big achievement.

I'm pleased to have already accomplished something so early in the year so eager to start week 2.

My problems with this challenge will be that I have 2 month old DD so eight hours of unbroken sleep just won't be possible. I can however work towards better quality sleep so that's what I'll be working towards this week.

[KanyesVest]

Needascarf, what's a listographjournal?? Going purely by the name, I want one!

Glen, good idea about paperwork, I think I might throw in some of that...or maybe do that next week if I can unearth my home office this week!

[BoyFromTheBigBadCity]

His is a good one for me! A week of lots of exercise and early mornings should kick me into gear.

[Curiouserandcuriouser30]

I'm in!

...starting tomorrow