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]

Actually, dp isn't a great sleeper either. Thanks dd2!

Actually, her sleep is so much better, we used to have to stay with her in shifts to keep her safe/stop her from dancing round the bedroom etc. But I can pretty much leave her, but she was too noisy for us to go back to sleep. Grrrr.

[stardusty5]

Not managing 8 hours at the moment. A natural night owl but need to be up at 6. Being ready to sleep by ten feels a little early but i do notice the difference from a decent kip.

[BewitchedBotheredandBewildered]

Not doing very well with the water only 750mls.
Can't do much more tonight as don't want to wake up needing to pee.

Week one and week two aren't very compatible are they=drink loads, sleep through.

My son made me go out for supper and forced me to drink wine

I'll get better, I was drinking 2l a day when I did low carbing last year.

And yes, very weird that it makes you more thirsty. How does that work?

[margaritasbythesea]

I'm not going to make eight hours tonight - that is if anyone is going to work or school on time - but tomorrow is another - slightly more disciplined day. I did do water, food shop, exercise, cleaning, reading and Spanish though plus kids and wine after hours so all in all a good day 😊

[OddSocksHighHeels]

Yeah yeah Bewitched blame it on your son the making you more thirsty thing is properly weird isn't it? I could go for well over a week drinking nothing but wine coffee and tea and not feel thirsty but now is so different. My skin is glowing though.

margaritas no worries about not making 8 hours, most of us don't seem to be, but working towards it/better sleep hygiene/better quality sleep. Do what works for you. I haven't done 8 hours sleep ever in my life if you ask my mum, even on school nights I never used to sleep before 2am and would be wide awake at 5am. I'm not sure how she coped!

[KanyesVest]

I got my 2.5l of cucumber and lime water into me today. I finished exercising at 10.05 though, so ill see how that impacts on my sleep!

Night all [zzzzzz]

[KanyesVest]

*I'll

[BewitchedBotheredandBewildered]

Well doesn't that just prove that there is no universal formula?

You can control, to an extent, when you go to sleep but you can't control when you wake up.

We're discovering that there isn't a common method for learning, remembering, relating to other people etc.

Why should sleep be any different?

I have yet to glow from rehydration.

I feel like I glow after a couple of tequila slammers but have yet to check evidence in mirror.

Probably for the best really

[parrotonmyshoulder]

Back to the old habits of work related early waking and a knot of anxiety that I can't shift from about 4.30am. I stayed in bed till 5.45, trying a relaxation app, but didn't feel any better.

I was asleep by 10.30 though and had a restful night up to that point. Always less anxious when I'm up! It's the lying in bed trying to get back to sleep, trying to force myself not to worry or feel a sense of dread that gets to me.

Hope you all had good nights.

[quirkychick]

parrot are you me? I have woken at 4:30am 3 mornings in a row. I now seem set in a pattern . I tried to go back to sleep for an hour, tried the Headspace sleep app, too anxious, so got up and have restarted the Headspace anxiety pack (as I obviously need it). I have a fairly clear day today, so will try for a nap this afternoon. According to Fitbit I have had 6 1/2 hrs, 1 hr up on yesterday. I know the trick is not to get too stressed by the lack of sleep, easier said than done!

And now dd2 is awake, better than 5am. I am off to have my morning coffee.

[parrotonmyshoulder]

Sounds similar, quirky! I have a full day of work, including longish commute. I think the anxiety is all about how I'm going to function all day on not enough sleep. But it probably is enough, just not as much as I'd like. I always hope to get so tired that I'll sleep through, but it only happens in the holidays!

[Pointlessfan]

I slept well last night, heard DD stir twice but she went back to sleep and so did I. Pleased about that because often if I wake in the night I can't get back to sleep.

[RatherBeOnThePiste]

BBB - hooooge arf
I KNOW i glow after a few G&Ts

[RatherBeOnThePiste]

Now there is an actual reason why you feel thirsty after drinking lots, I just can't remember. I shall have a scoot around and find it.

I did try for my 'bedtime' last night, but took ages to go to sleep. I was though fast asleep when the alarm went off.

But I am on 2l of water, just fill my bottle at the start of the day and make myself go through it. Managed too not to have to go to the loo every 5 mins at work yesterday

[Sirona]

Poor wee love DrDiva. I get sleep paralysis with hallucinations sometimes and that is jeffing terrifying, I can't imagine what it must be like to have night terrors

6 1/2 here. Sleep for 1am. Had real problems getting dd to sleep and she'd no sooner drifted off than ds was up with nightmares. Then I faffed around reading scary stories Still shattered :( Least it's getting slightly earlier.

[Buttercup27]

I think getting good up at the same time every day will be a huge challenge in itself! I work 2.5 days a week (2 afternoon then Thursday & Friday ) so get up at 6.30 on my full days and can still be in bed at 9 (if dc allow) on days off. Maybe a regular getting up time will help me feel tired at night.

[OddSocksHighHeels]

Oh yeah, I got to sleep by 4am. Well done me

I've also had a litre of water already today.

[LibrariesGaveUsP0wer]

Sleep ok here, but toddler was up at 5.30. DH took him and I went back to sleep but only dozed.

Really struggling to get up on these dark mornings , even with my alarm light thing.

[BewitchedBotheredandBewildered]

Pistey

I only just remembered the water. Oops!

[quirkychick]

Well, since I've been trying yo improve my sleep it's tracked at under 7hrs average on my Fitbit. Typical! I did do 2 Headspace meditations and had a 20min nap to try and make up for the early morning insomnia. I think I might have to face up to the fact it will take longer than one week to sort. It is a work in progress.

[DrDiva]

oddsocks that's an hour earlier, don't knock progress!

Well the nursery start went swimmingly today so I'm hoping DS will sleep better. He was so terrified, poor thing. So better sleep all round? Watch this space!

[SpecialistSnowflake]

I think this would be so good for my health - but the combination of a neck problem that is often set off while I'm asleep, and a crappy mattress and bed I can't afford to replace, means sleep isn't something I look forward to!

There's no TV, and I cut out caffeine as my NYR, but tbh I could do something about the clutter...

[parrotonmyshoulder]

My sleep is just awful. As soon as I'm back at work it just goes to pot (teacher). Sleep hygiene is okay I think and I fall asleep very easily between 10-10.30pm. It's the early waking (4am today and no more sleep!) that is awful. Doesn't tend to be better at the weekends either.

[Pointlessfan]

I'm exactly the same parrot and I'm a teacher too. If I wake up in the night I invariably start thinking about work and then I don't get back to sleep.
I was hot and restless last night, think we need a new mattress but can't afford one.

[Allgunsblazing]

Good night sleep was had by all in my bed (a child and various stuffed companions)