Healthy Sleep Challenge - Who is with me?

serser28

Do you consistently sleep less than 6-8 hours sleep?

Not only does sleep make you feel better, but its importance goes way beyond just boosting your mood or banishing under-eye circles. Adequate sleep is a key part of a healthy lifestyle, and can benefit your heart, weight, mind, and so much more. Sleep is vital to our physical health and emotional well-being. That's why the benefits of good sleep should never be underestimated and why getting a proper rest on a regular basis isn't just a good idea, but a necessity.

Sleep is very important in our weight loss journey. I generally only sleep around 2-4 hours per day and have decided I now need to make this a priority if I want to live a healthy lifestyle. I know I am going to struggle with this but if I focus on getting between 6-8 hours and have to be accountable by posting on this thread then maybe I will focus on getting more. Would you like to join me?

Would be great to have others to help encourage, support and motivate one another towards this goal. Those who sleep over 6+ hours are welcome also - you can help inspire and give us guidance/tips on our journey. Up for the challenge?

brittdee88

Oh man, I am all over this! I hardly ever get more than 4-5 hours each night. It would be cool to have a sleep-promoting/enhancing habit to try to instill each week (ie. turn off computer 30 minutes before bed every night).

corinasue1143

I agree Brittdee. Let's make that our challenge this week. I will turn off the computer at 11:30 or earlier every night this week, starting tonight! Are you with me?

serser28

Fantastic! The more the merrier. I work nights so won't be turning my computer off at 11:30 but will turn it off at least 30 minutes before I go to bed.

Rainswolf

I should do this one. Lights out by 10:00pm every night as a goal.

brittdee88

This is awesome! I tend to wake up around 8, so I am going to turn off all of my devices at 10:30 and get into bed by 11:00. It usually takes me a while to fall asleep, so I am hoping being in bed 9 hours before means I am more likely to at least get 7-8 hours of sleep.

serser28

@brittdee88 That's a great way of looking at it. If it's takes you a while to get to sleep then good idea to get into bed earlier. Do you sleep straight through once you do fall asleep? Sadly, I wake up several times.

JenObRN

My issue is that I work 3 12-hour night shifts/week. I am either getting three hours or 16 hours of sleep. I'm all over the place. It's crazy.

brittdee88

Nope, @serser28. I usually wake up every 1-2 hours, and I am a big tosser/turner and very light sleeper. But I can't really control that. I can control when I get in the bed for the most part, so that will be my focus. I am a night owl, so I can easily not go to sleep until 4 or 5 and then toss and turn over the next few hours before it's time to wake up. I am thinking that if I at least establish a real bedtime, it can possibly result in more hours overall.

Bluetail6

I think this challenge would be great for me!

serser28

Great - welcome Bluetail6.

DresdenSinn

I've been doing much better with my sleep over the past year, it always takes a hit in the Summer months when I diet/cut but this season was much better than last year. I nap whenever I can which is pretty much anytime as I do not have any children or have roommates.

Are any of you using a Sleep Tracker? I actually have 3 fitness bands that track sleep, the UA Band, Samsung GearFit2, and the Garmin Vivofit. They are all pretty close to being the same amongst each other when it comes to the data. The UA Band and Gearfit2 track Resting Heart Rate from the band itself but the Vivofit needs a chest strap which I have but don't wear to bed. If you don't have a sleep tracking device I recommend you acquire one. Here's what the Vivofit sleep data looks like:

serser28

@DresdenSinn - yes I use the sleep tracker on my Fitbit Alta. Before using a tracker I didn't realise how little I slept so it came as a shock when I realised I was only sleeping between 2-4 per day and that was just little naps here and there rather than a deep sleep. Made me realise that I have to make a conscious effort to sleep more. I have been focusing on this more recently and it has made a massive difference. I managed to sleep for 7hrs 5mins last night which is virtually unheard of for me. Admittedly I woke up a few times during the night but this is the best I have had. So happy with that. I agree with you and totally recommend a sleep tracker. It's an eye-opener.

serser28

My sleep tracker for last night! I think all the exercise I did yesterday tired me out. Maybe in the past I have not been burning enough energy and that's why I was not sleeping for long. I will be keeping a check on this.

brittdee88

I completely bombed last night/today, but I think that's because today is a holiday, and I didn't really "need" a bedtime. I ended up falling asleep around 1 AM, and slept pretty crappily until ~5:25. I'm up now working on a paper since I couldn't sleep past then. I am definitely going to institute my hard bedtime tonight. All devices will be off by 10:30, and I will be savoring a nice glass of red until it's time to get in bed by 11:00.

ETA: I second the importance of a sleep tracker. I have been an insomniac since puberty, so I knew I wasn't getting much sleep, but the tracker really highlighted how poorly I have been sleeping by telling me how many times I am waking up (12 times last night, for example), and how long I am spending in the different phases. I think this helps because I can then research my problem areas for solutions.

MellowGa

I am currently working the night shift, this is very difficult for Nightshifters and our "clock" is always messed up....one more month and I am done, back to days, then I will join your good sleep challenge as getting back to normal is difficult.

as for the lady above whom works 12 hour shifts, must be the medical field, I feel for ya, very tough schedule and working those crazy shifts takes a toll on the body, I give you all the credit in the world, very difficult.

serser28

I also work nights but permanently. It must be even more difficult working day and night shifts as, as soon as you get your body into a sleep pattern, you have to change it again. I have been working nights for about 5 years now and it really does take its toll on the body/health.

serser28

I have been off work for the past two weeks and it's my first night back tonight - not looking forward to that. Will need to get back into a sleep routine of some sort if I am aiming for 6-8 hours sleep rather than my usual 2-4!

MellowGa

serser28 wrote: »

I also work nights but permanently. It must be even more difficult working day and night shifts as, as soon as you get your body into a sleep pattern, you have to change it again. I have been working nights for about 5 years now and it really does take its toll on the body/health.

I did nights for ten years, and was off of them for the last five, I just did the last three months as we had a reduction in work force and now we rotate.... I feel for you, it never feels good working the night shift, it's like your a zombie sometimes, I swear it takes years off your life.

serser28

I totally agree with you about it taking years off your life but hey, someone's got to do it!!!

corinasue1143

Turned everything off ar 11:30 but white noise. Slept 9 hours last night. 9 HOURS!!!!!!

corinasue1143

I really want to get a sleep tracker, but which one is best?

brittdee88

@corinasue1143 that's awesome!!!

serser28

corinasue1143 wrote: »

Turned everything off ar 11:30 but white noise. Slept 9 hours last night. 9 HOURS!!!!!!

9 hours!! That's absolutely brilliant. Keep it up. Try to do the same tonight.

serser28

corinasue1143 wrote: »

I really want to get a sleep tracker, but which one is best?

I use the sleep tracker on my Fitbit Alta HR and absolutely love it. Breaks down the time you are awake, light sleep, R.E.M. sleep and deep sleep. Plus can use the Fitbit in conjunction with MFP - exercise, calories, water etc. There are loads on the market you just need to compare them for your needs and how much you want to spend.

Bluetail6

Thank you for the welcome @serser28 .

I have a Fitbit Surge which records sleep; however, I forgot to put it on last night. I was charging it, lol. Anyway I know I managed at least 6.5 hrs., which I'll take!

DresdenSinn

Well it's back to work for me after a 10 day vacation, I wasn't sure how well I would sleep but I did alright, I have a pretty decent job which doesn't cause stress or anxiety so I'm not dreading going back to work. I was like a little kid last night though, I didn't want to go to bed and it was after 10pm when I did. I did have 2 adult beverages in the evening after dinner and although I slept fine I think that affected my deep sleep:

corinasue1143

Well, back to normal. 4:48 last night. Turned everything off about 11:35, turned tv back on about. 1 am, off a few minutes later, tossed and turned til about 2. Woke at 6:48, naturally, happy, good sleep while it lasted.

Bluetail6

Fitbit said 8 hrs. 8 mins. with 26 mins. awake/restless.

@Dresdnsinn: I like that you can track deep and light sleep.

serser28

@DresdenSinn - you made me smile when I read you felt like a little kid not wanting to go to bed. I know exactly what you mean. You didn't do too badly with your sleep. 6:30hrs is good going. I noticed that you didnt wake up often during that time so that's a plus. Are you going to aim for 7 hours?

@corinasue1143 - oh dear to the 4.48 hours - that's nearly half of the hours you had the night before. Hope you managed to get a bit more hours tonight.

I didn't do too well - only 5 hrs and 13 mins for me. I really would like to get minimum 6 hours but 7 or 8 would be bliss.

serser28

@Bluetail6 - 8 hrs 8mins is great. Any tips on sleeping for longer? Do you sleep right through or wake up in between?

Which Fitbit have you got? My one also tracks deep and light sleep. Maybe yours will too.