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.

[NightWanderer]

Place-marking. I was a bit rubbish with the water but will try a bit harder this week. I like the idea of building good sleep habits as I think if you are tired you get a lot less done.

[springscoming]

Well I got off to sleep by 11 but woke at 3.30 and lay awake fretting. Ah well, better luck tonight.

[Pointlessfan]

I slept brilliantly last night despite having had brew around 4pm.
I usually have camomile tea at bed time but last night I had it downstairs about 20mins before bed and having only drunk warm water all evening. Slept from c10.30 to just before 6 which is my getting up time anyway.

[minnymoobear]

Really need this one -despite not doing brill with my water!
Off to work in a bit with my water bottle on 6 hours sleep
Plan to be in bed by 10.30pm tonight.
Have a great day everyone x

[islander99]

I read my book last night instead of messing with my phone, and was rewarded with a great sleep. Need to keep this going. Already quite good about caffeine. Also planning a decluttering week to empty the unnecessary from my life.

[parrotonmyshoulder]

I've determined not to look at my phone when I wake in the night (often work emails which make me anxious or start me thinking). I got a sleep app on my iPad before Christmas when sleep was really bad, so will use that if I wake (DH hates it so it's best if he's asleep).

Our really dark and quiet bedroom is lovely, but seems to make it harder to wake up!

[margaritasbythesea]

This one I am looking forward to. I love putting myself to bed early but so often let it slide.

[crappyday]

Going to try and be disciplined about this one. DH works away mid week, and I often end up watching too much TV until very late and drinking too much wine so I'm going to try and go to bed on time even when he's not here.
Must drink more water. Started off well, but tailed off a bit.

[RatherBeOnThePiste]

I'd read somewhere else about why having a bath before bed is a bad idea, as it raises your body temp, and to sleep well, your body naturally lowers its temperature. I see if I can find a linky

[quirkychick]

Rather I was told by sleep clinic for dd2 that the bath raises temp and it lowers when you come out which mimcs sleep.

A not great night as I woke up at 4:30am due to grumbly tummy. My ABs are affecting my gut . Still I finish tomorrow. I did get back for more sleep. Fitbit says 6 1/2 hrs.

[Sirona]

Success at 7 hour 50 last night - but it was a restless night. Culmination of being too warm, strange dreams and my back hurting a bit. Still exhausted but hopefully better luck tonight. Dc off to school this morning, back to normality and some sort of routine.

[RainbowDashed]

So much for me already having sorted my sleep... went to bed at 10 and lay staring at the ceiling for ages. Having felt knackered all day I was suddenly wide awake and raring to go, none of my usual tricks worked and I was awake until 2. I reckon I was overthinking it, my brain was in overdrive.

[NightWanderer]

1. I co-sleep with DD. It's a nice environment though.
   

1. 10pm - 5am. I still feel tired though so often nap for 30 minutes in the afternoon.
   

1. Um, excercise....
   

1. I often leave the prep for the next day too late and actually thinking about the next day keys me up, so will try and get organised earlier so I can relax in the evening.
   

1. I usually have a cup of tea before bed. Perhaps I should switch to de-caff
   

1. Don't smoke or drink.
   

1. I usually don't eat late.

[DrDiva]

Hi there, I have disappeared already! Just last week turned out so utterly grim that just getting through was all I could cope with

Am back. Won't be getting more sleep so am going to restart the water thing.

[RufusTheReindeer]

Bit restless last night

i managed to practice a meditation technique i had read about and managed to bore myself to sleep at about 11.30

Dh and ds1 get up early at 6.45 and my alarm goes off at 7.25. Quite often i sleep through their noise

I have a sore shoulder which is making me restless and dhand i have decided that our next mattress with be a zilp and link one.

Will make sure i pit the ipad away by 9.30 at the latest...that will be hard!!!

Diet started today and i will drink more water as part of that

[CishAndFips]

Well this challenge has certainly given me a lot to think about. Night 1 I decided to have a mug of Horlicks before bed and then read for half an hour, I noticed though that although I aimed for lights off at 10.30 I faffed around that much getting ready for bed it was nearly 10 before I was even ready to go upstairs.

Last night was a bit better but I hadn't given myself enough time to unwind so may try having. Relaxing bath an hour before I aim to go to bed tonight.

[OddSocksHighHeels]

Well I went to sleep at 5am. I was in bed for midnight though. I woke up at9:30. This is going to take a while! I'm still doing well with the water though.

[gingercat02]

I was in bed for about 10:45, got to sleep reasonably easily. Ds got up for a wee a 2:30 and woke me up, tossed and turned for a bit after than, and then slept rather restlessly until the alarm went off at 7:30.
I never sleep well on Sunday nights anyway and last night was back to work after the hols, so was always destined to be mediocre at best. Here hoping for better tonight. I presume no exercise doesn't include sex marital relations

[OddSocksHighHeels]

No I think sex is good, it releases hormones to make you sleepy surely. I wouldn't dream of telling you not to have sex after 2:30pm

[gingercat02]

Phew!

[Pointlessfan]

Reducing caffeine is not going well, I have a headache, had 3 cups of tea this afternoon to make myself feel better so that's not going to help with sleep.

[FiftyNineOhEight]

Pointless I have gone caffeine-free as well - my headache peaked on Saturday afternoon. It's still there a bit behind the eyes, but hopefully it will be gone tomorrow.

[ArriettyMatilda]

I just ate a chocolate off the tree whilst wondering why my phone alarm was going off. It was the reminder for me not to eat any more this evening

[Sirona]

Maybe try and reduce the caffeine gradually PointlessFan? I was fully expecting a caffeine withdrawal myself but I've been ok so far.

Done my water quota for the day so now having an alcohol free beer. Those that use fruit or whatever to jazz up the water, what do you use? I'm getting a bit bored with just water and it feels like a chore at times.

Keeping my fingers crossed tonight shouldn't take too much effort to get to sleep earlier. Tired and grumpy after the first early morning getting ds out to school and the PT slaughtering us at the gym to work off those Christmas excesses. Whether or not my dc will fall in line is a different matter, dd has been horrendous trying to get her to settle lately.

Hope you get to sleep earlier tonight OddSocks. It's hateful going to bed earlier only to not drift off.

[stardusty5]

Didn't get enough water down me today but i'm going to get rid of the electronics today and read my new book in bed for a bit.

Must try harder tomorrow!