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.

[quirkychick]

Trying for a better night tonight (I will try and cut and paste the list of foods that help sleep) but I have drunk plenty and my Fitbit says I've managed my 30mins activity. Trying for 10pm bedtime again.

[Pointlessfan]

I am trying to reduce it gradually! I've had 5 cups of tea today and still feel rough, no coffee though. Think I should have dropped an afternoon one first, not a morning one. Will try again tomorrow.

[OddSocksHighHeels]

For jazzing up water I like cucumber and mint best. Raspberries are good too. I thought lemon and lime would be good but I'm less impressed with that one. And yes I am still up. I can do better than 5am though I'm sure

[Pointlessfan]

I've slept well for the last two nights but woken up very early. I woke up at half 5 needing the loo today, must be all the extra water!

[parrotonmyshoulder]

I had a bit of a restless night as it's proper first day back at work today, DD is starting a new school, lots of changes to the morning routine to worry about. It wasn't too bad - awake at 2.30 and let myself listen to the radio, but slept after 3 till 5.30. Up at 6.15 to leave the house at 7.30 but need to wake DC today. I'll drink some water first.

[Allgunsblazing]

Went to bed at 9!!!! And very nice it was too!!!! I didn't find it in me to do my meditation and I have 'sinned' by having a tiny bit of Bailey's, but I have slept through till 5 am.

[parrotonmyshoulder]

I had Baileys too to use up the leftovers. But I didn't enjoy it so won't have it tonight!

[RufusTheReindeer]

Not great with water...must drink more

In bed at just after 11 but couldnt get to sleep til gone 12...doh

Alarm went off at 7.25 and have dragged myself out of bed

Would it be bad to get back in once the children have left

[Sirona]

Fail. Went to bed with dd and did that half doze but not quite falling over to sleep thing for an hour, then bing, wide awake! Was 2 before I got to proper sleep so 5 and a half hours here.

Have cucumber and mint in the fridge, will try that today thanks.

[KanyesVest]

I've failed week 2 completely! It was 2.30 before I got to sleep on Sunday night, up at 7 with the children. I had a nap yesterday when DS went dien for his, so at least I was a bit human by afternoon. Last night was an improvement though...despite a run and exercise class, and dinner at 8pm when I got home, I was in bed before 11. I read until 12 and was asleep about 15 mins later. Kids woke me at 7 as usual, but since 6.5hrs works for me, hopefully I'll be OK today.

[gingercat02]

Pretty good last night. In bed, lights out by 10:40, slept pretty well. Water not so good . Got home from wort to realise I had drunk about 2 inches out of my water bottle, but had 1.5l in the rest of the evening . Have just noticed as I'm writing this my bottle is at home and I'm at work, but only until lunchtime. Will be playing catch up today!

[springscoming]

Success! Out like a light by 11 and had to be woken at 6.30. Only up once in the night as I cut out my pre bed drink.

[RatherBeOnThePiste]

Doesn't seem to matter what time I go to sleep I'm still always bloody tired! Need to find out why I think

[RatherBeOnThePiste]

quirkychick That makes sense!

[BewitchedBotheredandBewildered]

I'll like to join you all.

Have only just seen this but my sleeping is OK, about 6 hours a night.

So I'll do the water this week. I buy half litre bottles of fizzy water anyway, just need to drink a lot more of them!

It must be almost impossible to take control of your sleep for all of you with small children. Don't feel bad if you can't reach the target.

OddSocks I would guess that you've been on high alert 24/7 for the last few months and now your mind and body are relaxing so 6 hours sleep during the day is good

The sleep routine will be easier when you get a regular job too.

[RainbowDashed]

Ugghh I feel like crap today, really tired and demotivated, I reckin it's all the rubbish food and excess alcohol from the past couple of weeks catching up with me.

Really struggled to sleep last night. I was in bed by 10, dozed for a couple of hours then was awake on and off all night.

[Pointlessfan]

I found it much easier to drink water yesterday at work. I'm a teacher and if I don't drink water all day I lose my voice so there's always a sports bottle on my desk. At home today (day off) I keep making hot drinks.
I noticed several colleagues yesterday had water bottles with slices of lemon or lime in and wondered if they were doing this too!

[Destinysdaughter]

Wow shocked how many of us have problems sleeping! I'm a terrible sleeper, wake up at night and can't switch my brain off. Would be good to get in a sleep routine.

Only been doing the water thing for 2 days ( inc no alcohol ) and I swear my skin ( red and dry) looks better already!

Thanks for starting this thread OP x

[Destinysdaughter]

Wanted to share, this is brilliant sleep mask, really comfy, is made of foam with space for your eyes and doesn't let in any light at all!

www.amazon.co.uk/gp/aw/d/B00OM2HKO6/ref=mp_s_a_1_1?qid=1451997577&sr=8-1&pi=SY200_QL40&keywords=mindfold%20sleep%20mask&dpPl=1&dpID=41uCuMnCRHL&ref=plSrch&tag=mumsnet&ascsubtag=mnforum-21

[LibrariesGaveUsP0wer]

Doing ok this end.

I went to bed at 10.15. Took until nearly 11 to get to sleep, but since DS slept through, I still got my 8 hours. First time in a long time. Still had to be shoe horned out of bed this morning though.

Water also going well, especially since I realised I need to drink most of it before 6pm

to all of those struggling with the sleep.

[OddSocksHighHeels]

I managed 5am sleep again yesterday. Must try harder.

[quirkychick]

Dd2 woke at 4:45am and did not go back to sleep, so I have managed 5 1/2hrs. Pretty crap. I intend to go very early to bed tonight!

[Sirona]

I don't want to sound terrible sexist but it does always seem to me that women are worse sleepers than men Destiny. Any that I know anyway. I wonder if it's a case of pregnancy, then babies and kids that mess up our sleep rhythms? Then of course there's the overheating in bed during our periods and the insomnia of menopause. At any rate it seems quite unfair.

Good luck tonight everyone!

[AnonymousBird]

Thanks odd, slightly behind the curve, but glad I found this week's tip for change.

[DrDiva]

My current problem with sleep is that the toddler is having night terrors and nightmares so although i get to get to bed at a reasonable hour, it's then very, very broken. Still, coming off Internet much earlier might help me at least rest if not exactly sleep.
1 litre drunk today. I will get the rest in!