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.

[Imnotaslimjim]

I'm in, though I generally sleep fairly well these days, I wouldn't mind deeper, better quality sleep. Bed at 11 awake at 7 and I'm permanently tired. I take vitamin D every winter as a matter of course, I developed osteomylacia a few years and never want it again!!

[ICJump]

We got a new bed yesterday and toddler is now in a room with the older one . However we are about to spend a week camping. So sleep will just be as it is. I think however I will make sure I wash my face after dinner. This is something I always forget and I feel like a clean fresh face would help. I'll also pack some sleepy time tea for the billy.
Oh and maybe the week camping will break my habit of listening to the world service all night

[Twerking9to5]

Oh whoops, I just drank tea. Already broke the no caffeine rule.

Right-tomorrow I start . Will be interested to hear what winding down routines work for people.

[MrsJorahMormont]

God I love reading about those sleep routines but I always imagine they are for single people living in detached houses in the country, who wear silk pyjamas and can read in the bath for an hour every night; as opposed to me (nightowl) with a nightowl husband and a DD who wants in our bed every night so she can thrash around and punch us in the face while she sleeps.

Our bedroom is a tip (think half-started then stalled declutter) and the bed needs changed and I want to make the whole room a bit more zen so I might make that my focus for tomorrow and Monday, then start working on the bedtime thing.

[RufusTheReindeer]

I'm here

I normally sleep well, but after sunday i will also give it a go with the tips to see if i can improve any more

And i will get onboard with the water

[quirkychick]

Marking my place before I go to bed. I did get a star for 8 hrs sleep on my Fitbit last night. I also have twilight/f.lux apps on my devices to stop blue light affecting my sleep. Off to bed now...

[rainbowstardrops]

I'm dreadful at being able to stay asleep but will give this a go. Not sure about the no eating or drinking after a certain time but I'm definitely going to look into what time I should be going to bed in order to get enough sleep.

[AtSea1979]

I'm not sure about the no sugar and caffeine after 2:30pm, that seems incredibly early. I swich to decaf from 8pm. No sugar? Well everything has sugar in it so what are you suppose to eat for your tea?

[mamapants]

Can I join in?
Will definitely need to tidy bedroom as a first step, tomorrow.
Also can someone explain how its week two when its only the 2nd of Jan?

[Gazelda]

I should be OK with this week. I'm lucky in that I sleep well and DD is well past the stage of getting up during the night. Our alarm goes off at 7 each day, so my challenge for this week is to get to bed by 11 each evening and to practice good sleep hygene.

But, as another poster mentioned, I'm going to find it very difficult to avoid sugar after 2.30 pm. And I drink most of my water (Week 1 Challenge) during the evening so that's going to be a struggle/readjustment.

[islander99]

Checking in too. I want to banish being on my phone in bed and get back to reading a novel before sleep.

[springscoming]

I did ok with the water. I'm going to take no notice of the no caffeine after 2.30 rule (sense the panic of the proper caffeine addict ). I'm going to do the working backwards and having a bed time though. So starting tomorrow, if anyone sees me posting after 11 pm, please kindly tell me to fuck orff.

[CanIKondo]

Can I join? Though I've already failed tonight and will struggle with the no eating / cups of tea 3 hours before bed I think it will do me good to focus on sleep. I normally head up around midnight, but am going to aim for eleven from tomorrow, that and water only after getting the kids to bed... Just need to eat my way through the rest of the Christmas chocolate first! :)

[solittle]

Ah, I did so well with week 1 but I just don't think this is going to work, currently doing a night shift!

I'm going to work towards better quality sleep when I am sleeping and introduce a proper bedtime routine. I'd like to think it will help me use up the masses of beauty products I have too if I incorporate them

[Toffeewhirl]

I use a sleep app to encourage me to get at least seven hours' sleep a night. I haven't bothered over the Xmas period, but am about to start using it again so I'm ready for work on Monday. I'm naturally a night owl, but that doesn't fit in with work, unfortunately.

I experienced sleep deprivation with my DC and it was hell on earth. Have been a bit obsessed with getting enough sleep ever since.

I've been trying to keep up with the drinking-water rule, although I'm not drinking the recommended amount. However, I have no idea how I can carry this on at work, as it'll mean I'm going to the loo more frequently, which will be embarrassing.

[KanyesVest]

I think someone asked up thread for a sleep meditation. I use this one - yoga nidra sleep which I find very good.

[Toffeewhirl]

Hmm, not doing too well at this sleep thing...

[KanyesVest]

Sleep hygiene my arse

[chutneypig]

I'm going to find this a challenge - been ok this week, my Fitbit has been very happy with me, but back at work is going to be harder. I think my main focus will be not having coffee after 2.30. I do drink a lot of coffee and am worse at work so that's a good place to start.

I do think I sleep better for having drunk a lot of water so hopefully that'll help, I've not been finding that too hard.

[quirkychick]

I have a Headspace sleep meditation, but it's not part of the free pack. I am tracking sleep on my Fitbit, 8 hrs yesterday and 7 1/2 hrs today. I'm trying to have a regular bedtime of 10pm. As normally it's all over the shop. As I regularly wake between 6:30am and 7am, I really need and regular sleeping pattern. It will hopefully cancel out dd2's bad nights.

I like strong coffee so try to limit limit limit it to mornings, have been off coffee with chest infection, so trying not too let the number of cups creep up! I try to have green tea with mint after lunch and camomile for bedtime. Doesn't always work.

[quirkychick]

Sorry for typos, tablet playing up.

[IDismyname]

Hello
I would love to join in with you all. I'm hoping to combine week 1 with week 2. I'm crap at drinking enough water, so plan to build up over the next few weeks. The only time I ever drink water is when I'm at the gym! At home, it's always tea or coffee.

As for sleep, I find it very elusive. My DH is very good at regular bed times, and I follow him to bed, but I am very frequently awake again between 2 and 4 am. Occasionally I get back to sleep, but not always.

I got a Fitbit for Christmas, but really struggle to wear it in bed. It's too bulky. On the few occasions I've worn it, it shows that I'm a very restless sleeper.

On the subject of drinking- 2 things. Firstly, have given up alcohol with DH for a bit. Will keep going for as long as poss, and will try and set my evening default setting as alcohol free, and continue it beyond January.

Secondly, I really recommend decaf tea for those evening drinkers. The Yorkshire Tea is the best! It's in the blue box.

[DrHarleenFrancesQuinzel]

Thanks for the new thread. However, this is already achieved by me so will continue with the water. Will look forward to week 3.

[KanyesVest]

Ishouldcocoa, lidl does a nice decaf tea too, also a blue box. Knights-something maybe??

I didn't get to sleep til after 5. Kicked dh at 8 to make him get up with the children.