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.

[Sirona]

Sleep for shortly after 12. I'm thinking the same as you quirkychick, it will take longer than a week. I'm getting earlier so that's a positive. Although it comes out as over 7 hours, I'm still tired. I know sleep before 12 makes a huge difference to my levels of tiredness even if I have to get up earlier. Going to try for 11.30, 11.45 at the latest tonight.

Another one here who needs a new mattress and they are far too many pennies at present. Mine isn't that old either but it's too hard and doesn't suit me. I have one of those Dunelm teddy toppers on it which helps a bit.

[RatherBeOnThePiste]

I have set my bedtime at before 11pm, having never really thought about it. Managed to go to sleep quite quickly, but my problem is I keep waking up. But in good news, I didn't have to go to the loo. My body is clearly getting to grips with the 2l of water. Happy days.

[AnonymousBird]

DrDiva Wed 06-Jan-16 18:50:38

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!

Are you Duchess Katie?!

[RattieOfCatan]

I'm not doing well with the sleep this week. Funny because I thought I'd be fine! I usually get over 7 hours a night, I'm hesitant to say more because whilst I'm in bed for 10:30pm I usually think about things or talk to DH. I am really struggling to get back into my routine since Christmas threw it all out, especially as New Year "required" me to stay up until midnight! But Once I'm back on routine I'll fall back into it. I am trying to set up an evening routine though, my morning one is simple, get up, have a shower, maybe eat if I can face cornflakes first thing (usually I eat brekkie at work with the kids) and chill for twenty minutes.

I'm trying to set up an evening routine and struggling. I want to switch to showering in the evening so that I have time to play with my rats in the morning, they're always staring at me whilst I get ready for the day and I feel mean ignoring them! I then only get one or two out if I'm chilling as they're bloody nightmares as a group as it makes it easier to chill I also want the PCs to be turned off at 9PM unless we're watching something together (no TV), as that can cause my brain to remain wired for longer.
We have our dinner late as well so I need to get on top of things to but in the freezer to throw in the slow cooker on my longer working days so that dinner is ready at 7pm when I walk in, DH usually gets home between 5-6pm on my working days so I don't think it's fair to ask him to prep something the minute he walks in the door, he usually ends up cooking after I get home but it means we don't eat until late.

I can't remember who mentioned it but the Vitamin D thing surprises me, I usually sleep well when in a routine but VitD is the only vitamin I'm deficient in.

I'm doing well on the water front, still 2-3.5L a day :) Though I think that's normal for me and I have googled and, apparently, a person my weight should have between 2-4L a day depending on their lifestyle. I have a job that's not very sedentary so I think that contributes!

[quirkychick]

Oh, I think I mentioned Vit D. I have also started taking magnesium as that is supposed to help sleep too. I managed 6 1/2 hrs again, as dd2 woke up at 1:30am which is unbelievably early for her. (She has constipation and was uncomfortable - this is the root of my sleep disturbance) however, despite getting up 3 times to resettle her, I did go back to sleep. So I don't feel too bad. Another early night, and maybe prune smoothie for dd2 .

[fuzzpig]

I keep forgetting to take my vit D. Bad fuzzpig.

Not done very well sleep wise either as we've been at my mum's, although at least I've not been faffing about on screens in the evening so that's something.

[OddSocksHighHeels]

I think I went to sleep around half 3 last night, it's an improvement for me! I appear to be getting a break out of spots though after having such lovely skin from all the water

[Twerking9to5]

Had rubbish sleep this week. Ironic as usually I have no problems!!

Anyone else with a sweet tooth struggling to avoid sugar after 2.30 (the remaining Xmas chocolate is practically screaming at me to eat it). I made the following super easy snack earlier that really took the edge off:

75g coconut flakes (the chunky ones)
1/4 teaspoon salt
Pinch of cinammon

Dry toast the coconut flakes, stirring, for couple of mins til toasted.

Put in bowl and toss with salt and cinammon.

Store in air tight container.

Thought I'd share-hoping I can avoid sweet stuff for a few days and see if it improves my sleep.

(Ps. Recipe from the I quit sugar book!)

[BewitchedBotheredandBewildered]

Big wave to Rattie, how are you sweetheart?
Funny, in a nice way, to see you referring to 'DH'

I've been rubbish on the water again today [pathetic]

The time seems to go so quickly and I forget.

11.30 to bed last night, early for me, but slept through 7.15 alarm!

[RattieOfCatan]

twerking Damn, I binned a load of coconut flakes today! That looks nice though.

BBB, I'm well thanks! Happy New Year :) Long time no see, I hope you're doing alright? It still throws me to call him DH

[Velocity]

I'm in on the challenge just haven't managed to post yet. Doing my best to get through 2 litres of water + herbal teas before the 7.30 cut off point; new regime of lights out at 10:30 and no screens ideally after 9 (unless specifically watching something), I'm also cutting back on coffee after the Christmas excess so bad headaches yesterday. - a bit better today! My main problem with sleeping is waking up at night - making much use of Headspace and other meditations to switch my 2:30 mind off!

I used to be great at sleeping through but having a DS changed all of that - he sleeps through, I don't.

[minnymoobear]

Been sleeping earlier than normal although too tired to do an evening routine! Just deduced to come up to bed at 8.45 yesterday - youngest Dc is 9 so kids were all up and in bed too.
Felt wrong to come to bed so early but I was asleep by half nine and woke up at 6am ish so very happy with that! Might have another early night tonight - helps that hubby watching footy downstairs!!

Water is getting there slowly- just about getting thru a litre plus any drinks- had a tea today and will have a green tea before bed.

[Pointlessfan]

oddsocks I suddenly have loads of spots too, I wonder if all the water is flushing out toxins or something?
Waves to fuzz I keep forgetting to take my bit D too, I'm also deficient bur find I don't sleep well when I do take them.
DH is out tonight, I never go off to sleep easily when he's not there and he will probably return as soon as I've dozed off and wake me up!

[OddSocksHighHeels]

pointless I hope that's it and we can be radiant again in a couple of days!

[quirkychick]

Mmm twerking that sounds delicious! I love some of the I Quit Sugar recipes. I have had some dark chocolate truffles with champagne left over from Christmas but I did eat them earlier in the day. Now that I can have alcohol again after finishing ABs.

Going up to bed soon and tablet is on low blue light thanks to twilight app.

[ArriettyMatilda]

I seem to be doing particularly badly on the sleep routine, very late night for me tonight and dd will no doubt wake every couple of hours from 1am. Am I even supposed to stop drinking water two hours before bed? I'm eagerly awaiting the next change, as I'm hopeful I might be more successful. Well done to those who are making improvements.

[Allgunsblazing]

Found the perfect water bottle, 500 ml, 2-3 of thise a day and I am happy!
Sleeping is going well, I am not smug, I have been suffering with crippling insomnia episodes. My DD cured them, I think, because of holidays she's been snuggling with a book next to me and I get lots of cuddles in the night.
Hope you all get to sleep well this weekend at least :)

[RatherBeOnThePiste]

Woke up before my alarm! What's that all about??!!


Will feel cheated all day now

[Sirona]

Might give that a go twerking. I tried the Raspberry Ripple that a poster recommended from I Quit Sugar last year. It promptly went in the bin

Also woke up before my alarm this morning but got 7 hours. Didn't get to sleep any earlier, still about 12 but I was sensible last night and where I would usually put on one more episode on Netflix and then another until it's stupid o'clock I noticed the time and turned off my tablet. I did sleep like the dead however. Either as a result of going to the gym later last night or that dc stayed at their dads and I got my bed to myself which is always bliss. Feeling quite refreshed for a change.

Still going well with the water too and hitting over 1.5l every day.

[gingercat02]

I'm back into my routine now so sleeping OK 11-7 or there abouts although did wake up for a wee at 5:45! The water is OK probably about 1.5-2l which is enough for me
Not eating late this week (apart from Wednesday when I go to Pilates at 6:30) but that will change when DH goes back to work next week, as he often isn't home until 6:30-7pm.
Generally pleased and looking forward to week 3, whatever that holds

[Twerking9to5]

sirona I find the I quit sugar recipes very hit and miss! In fact-just checked in the book and I also made the raspberry ripple with DS. We were both really excited to try it...grim!!! Went in the bin too

[LoisWilkersonsLastNerve]

My water drinking is going well. I've had a terrible weeks sleep so this is right up my street.

[quirkychick]

6 1/2hrs again. I needed a wee at 5am, but did drift off to sleep again. I need to remember to only sleep on one pillow as 2 gives me tight shoulders, I seem to be managing the water fine. Sleep is a work in progress.

[R00tat00tt00t]

Hello there! I'm still in just haven't had a chance to post. Not doing nearly as well as a lot of you but still better than my normal habits and feeling quite positive about it. Managing at least a litre of water per day and have swapped to decaf tea most of the time too plus occasional squash or fruit juice. Going to bed earlier at night, usually 10-10.30, read for a bit then lights off. Annoyingly I've been waking about 3 or 4am but managed to get back to sleep then waking about 6.20 before alarm at 6.40 so must be getting enough for me. I'm also more spotty than usual and not sure if it's the extra water or hormones? Looking forward to the next challenge!

[BewitchedBotheredandBewildered]

OddSocks you made the Round Up with your SIRI thread !

[fizz][fizz]

Just distracting from yet another failed water day

KOKO everyone, just trying counts.