May 19
Mrs_Hoffer
Posts: 5,194 Member
Did I exercise for at least 20 minutes?
Did I stay within my calorie budget for the day?
Did I keep track of everything I ate and drank?
Did I stay within my calorie budget for the day?
Did I keep track of everything I ate and drank?
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Replies
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One of the items my smart watch tracks is my sleep. While not all of us use a smart watch, I know sleep is something most people pay attention to. My Garmin recently suggested this article:
https://www.apa.org/monitor/2017/10/cover-sleep
Whether or not you have time to read it, it stresses that sleep is a critical third pillar of a healthy lifestyle, on top of diet and physical activity.
Clearly, we are all here because we want to live longer, healthier, happier lives.
Do you actively work on improving your sleep hygiene? What is one thing you do to try to get more restorative sleep?1 -
I try to get to bed at the same time. Usually 8:30. I put my phone away by 8:00. I use the time between to stretch on the floor, use the foam roller. I average 7 hours of sleep. Part of it depends on how well my husband sleeps (he does leave the room if he isn’t sleeping well), how much water and how late I drink water and also if I get hot or not.
I remember my grandparents having separate single beds. Now I understand why. 🙂4 -
I try to get to bed at the same time. Usually 8:30. I put my phone away by 8:00. I use the time between to stretch on the floor, use the foam roller. I average 7 hours of sleep. Part of it depends on how well my husband sleeps (he does leave the room if he isn’t sleeping well), how much water and how late I drink water and also if I get hot or not.
I remember my grandparents having separate single beds. Now I understand why. 🙂
Great insights. I'm impressed by folks that get a good routine going with a consistent bedtime. I think that can be so helpful! My schedule varies now more than ever in terms of wake up time so I find I'm not in a consistent pattern, which puts my overall sleep length at risk.
I see to be averaging around 7 hours of sleep a night, so I'm doing okay.3 -
May 19, 2022
Did I exercise for at least 20 minutes? Yes
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
Habits to maintain this month:
Kitchen Closed? Yes
Did you go "nuts" with nuts today? No (17 days -free)
Within Sugar macro today? Yes (15 days)
Pass days 2/3 (this is for accountability to myself and my records).4 -
ashleycarole86 wrote: »One of the items my smart watch tracks is my sleep. While not all of us use a smart watch, I know sleep is something most people pay attention to. My Garmin recently suggested this article:
https://www.apa.org/monitor/2017/10/cover-sleep
Whether or not you have time to read it, it stresses that sleep is a critical third pillar of a healthy lifestyle, on top of diet and physical activity.
Clearly, we are all here because we want to live longer, healthier, happier lives.
Do you actively work on improving your sleep hygiene? What is one thing you do to try to get more restorative sleep?
Thank you for the opener. I have been tracking my weight against my sleep. I noticed that lack of sleep has an effect on my weight and activity level the next day.
This is one of the things I am working on. I look forward to reading what others have to say about it.3 -
Great opener Ashley and I appreciated the article too. Thank you! I have been doing so much better with my sleep. It has been a struggle, but worthwhile as I think I benefit in every way for this positive change. A couple of things have been key for me to be successful:
1. Keep the iPhone out of the bed or nighttime reach;
2. Get up at the same time every morning; no matter what time I fell asleep; and,
3. No daytime napping unless I am ill.
I have a diffuser with lavender oil that I’ve been putting on in the bedroom about a half hour before I go to bed. It is like a magical mist — and I am sure it is now a Pavlovian response. I smell it; I fall asleep. 💜💜💜
@ashleycarole865 -
I’m generally in bed between 10 and 10:30. I read a few minutes and then am sound asleep. The only trouble I have is sometimes I can’t get back to sleep when I get up to pee. But generally I can get 7 to 8 hours.4
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I average about 81/2 -9 hrs of sleep I try to go to bed around the same time each night which is usually around 9:30.
@biketheworld, @jamcnewman @victorious55 and ashleycarole86 all really good insights. Sometimes I think we slack in the rest sleep areas.3 -
✅✅✅ all three done today
Will check back later to comment either today or tomorrow as it’s almost bedtime3 -
5/19
Did I exercise for at least 20 minutes? 👍🏻
Did I stay within my calorie budget for the day? 👍🏻
Did I keep track of everything I ate and drank? 👍🏻
(Documenting consistency (if there is a P=instead of number its a Pass Day)
UAC: 1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20-21-22-23-24-25-26-27-28
May goals
1 Miracle Morning ~ S.A.V.E.R.S
2 Wake up EARLY for meditation
3 Yoga (5/6 times weekly)
4. Minimum sweets (work them in my calorie goal)
5. 30 day squat challenge 6. No late night snacking
7. Daily journal logging3 -
Did I exercise for at least 20 minutes? Yes, 25 minutes Pahla B. It was too windy for my short bike ride after work. I was tired after work.
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes. My husband made goulash and we added black beans and corn 😋
4 -
Exercise – yes
Tracking – yes
Calories – Yes
2/3 pass days4 -
✅ Exercise: 20 minutes walking
✅ Calories
✅ Tracked
0 passdays used ( )
Recently I learned having a weighted blanket helps me a lot--- I can now usually go back to sleep without problem. Also I have become aware of how my breathing affects my sleep. The sleep tape does seem to help me. I also recently became aware of the buteyko method of breathing training and that I, like most people with a history of asthma, tend to breathe too much-- kind of a mild chronic hyperventilation which reportedly prevents the release of hormone that normally suppresses the urge to pee at night while sleeping. I do tend to have to get up more than once during the night to pee. Using the buteyko exercises to increase my level of carbon dioxide often puts me right to sleep if I have problems. I usually get more than 7 hours of sleep, but part of that is an afternoon nap which I usually need due to chronic fatigue.
One of my friends was teasing me about how I must look like a hostage when I sleep--- between the CPAP, the sleep tape over my mouth, and the 20 pound weighted blanket--- I must look like I like bondage--- but I am getting a lot of my energy back.
5 -
✔️✔️✔️
6 pass days used.3 -
🫶🏾🫶🏾🫶🏾Today
Sleep hygiene is something I work towards but is elusive.
I avoid alcohol before bed—it effects quality of Sleep
And make an effort to avoid caffeine 10hr before bedtime/ Definitely by noon.
(So before I have a coffee/latte —I think twice. But caffeine is not really apart of my daily lifestyle and I aim for caffeine free teas typically —but especially when out of the window of caffeine consumption. )
Have a hard time cutting off screens an hour Before bed time. Phone is not in the same room when sleep. But if an electronic is in the same room I put it in airplane mode/turn off the Audi—I’d like to get a timer on my Wifi so it’s off completely.
I try to go to bed/wake up at the same time everyday—but I have kids so I kinda been falling short in this area.3 -
3x yes
Today was a good day. In addition to the treadmill we went for a walk around the neighborhood when my partner got home from work.
Sleep has been an ongoing problem for me. When I still worked I had insomnia about once a week though I slept fine the rest of the time. Since I retired about 1.5 years ago the insomnia has mostly disappeared. I'm a deep sleeper. My partner gets up pretty early and I don't hear his alarm or him as he's getting ready in the morning.
I have found I do best on seven hours of sleep. More than that and I end up having a harder time falling asleep the following evening. Less than that and I feel tired. My biggest problem now is waking up in the middle of the night to use the bathroom. For some reason I have a hard time falling asleep after that. It's probably because it happens after 4-5 hours and my body doesn't feel so tired at that point even though it will be later in the day.
I'm trying to cut off liquids after 8pm in an attempt to keep from waking up before I'm ready but I haven't yet achieved consistency. I try to wake up naturally and avoid using an alarm unless absolutely necessary for an early morning appointment.4 -
Thursday May 19
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Evening walk in the cold rain. But got it done 🌟 Tracked and under. Snow tonight. 🥶 ❄️ ❄️❄️3 -
✅ Exercise - 1 hour of Jazzercise and neighborhood walk
✅ Calories -
✅ Tracking -
Closed all my Apple watch rings today
2 Pass days used
Documenting consistency (if there is a P=instead of number its a Pass Day)
UAC: P-2-3-4-5-6-7-8-9–P-11-12-13-14-15-16-17-18-19
Great question/opener @ashleycarole86. Sleep is one of the areas of health that I have not established good habits yet. I think I do pretty well on 7-8 hours but I do very little to aid in getting 7-8 hours on a nightly basis. Warm shower at night helps, but then I stay up way too late reading and whatnot - often until midnight or 1 in the morning. I get up somewhere between 6 and 8 most days. When I do get to bed by 10:30 or 11, I invariably wake up in the middle of the night and have a lot of difficulty getting back to sleep. I'll have to do some data correlation on my lack of sleep and how I feel, but I would much rather get less sleep but have it be continuous instead of broken sleep.
I slept so well last night that when I woke up my husband had gone to another room in the to sleep because I was talking in my sleep. Didn't hear a thing. :-)4 -
Thanks so much for all the great comments everyone! Sleep is an area I want to focus on more, and there are so many good ideas to chew on. It really didn't dawn on me for a while that I should be working on sleep habits, and when I was first establishing my other healthy habits, I was often doing them in sacrifice of sleep, so trying to restore balance and remind myself of how critical it is remains top of mind.
I have found it almost puts a bit of anxiety on the process of getting to sleep if i start focusing too much on getting ENOUGH sleep, so I've tried to recently shift to focusing on how I can improve the quality, regardless of the duration.
One of the items I'm still trying to sort out in my sleep journey is how to balance getting what I need done against items I may need to let go of or do less often to proritize sleep.3 -
@ideas2 I am a fellow CPAP user but this is the first I'm hearing of sleep tape! So interesting. I will have to look into that more.
@jamcnewman Oh my, I love the smell of lavendar... how soothing
@enlightenme3 I was always a morning showerer, but with my evening workouts as of late, I'm finding the pre-bed shower to be SUPER relaxing... although I usually end my night on here, so I'm not sure I'm fully reaping the benefits3 -
Exercise: 31 mins Peloton, 5 min post ride stretch, 31 minutes walking
Calories: under
Tracked: every bite
Pass days used - 12 -
5/19
Exercise: 134 minutes
Tracking: yes
Calories: under
Pass days used: 11 -
Lots of interesting comments and insights about sleep. I've always been a poor sleeper, but at least now that I'm retired it doesn't matter too much.
We found a restaurant that has a really good buffet spread for dinner. It's an all-inclusive hotel that welcomes other diners.
It was delicious and best of all, I could choose lots of veggies! A good salad bar and some cooked veg. However, it was very tempting to overeat!
We did have a long bike ride and I got some swimming done in the pool.
Pass day obviously ☺️4 -
May 19
Pass day - I was not feeling well and didn't bother tracking. I think I was OK with calories, but no exercise, just napping.
Re: sleep, I was a terrible sleeper from childhood into early adulthood. What cured me was getting a dog at age 25. Having to get up every morning and go for a walk - once that happened the rest of it straightened itself out.
Since COVID, I have more often had trouble sleeping because there is more to worry about and because I don't leave the house as much.
Here are all the sleep hygiene things I do to try to get good sleep:
- At least a 20 minute walk outside every day.
- A long bedtime wind down time - it's at least an hour, sometimes 2, with the last thing being reading in bed, and it needs to be a pretty boring book or else it keeps me up.
- Not getting more than an average of 7.5 hours a night (also not getting less). But if I start getting too much sleep then I start having trouble sleeping.
- Never sleeping in more than an hour - I get up between 5:30 and 6:30 every morning.
- If I have trouble falling asleep, I have a little rhyme thing that I do. It's a jump rope rhyme I learned as a kid. It goes "A my name is Alice and my husband's name is Abraham. We live in Albuquerque and we sell Abacuses." You think up the italicized words for every letter of the alphabet in order. It engages my mind just enough to fall asleep. I have a rule that if I make it all the way through the alphabet and I'm still awake then I will get up and have a snack and stay up for a while, but it's been years since I made it through the alphabet. When I was pregnant I had to add a rule which is the thing that they sell can't be food - if I thought about a food I either had to get up and throw up or get up and eat it immediately. I've kept that rule even though my reaction is not as extreme anymore, but thinking of a food is not as restful. Sometimes I cheat though and let them sell apple trees.
I would say in terms of health, sleep is my #1 priority. I find that lack of sleep or broken sleep triggers my Hashimoto's thyroiditis and I pay for it for quite a while. It definitely leads to weight gain as well - either directly regardless of what I eat, or because I wind up having less resistance to nibbling snacks.2 -
So many neat ideas and rituals that we follow before bed time and it seems most get a pretty good nights rest enjoy your Friday3
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Wonderful topic @ashleycarole86. I also monitor and benefit from Fitbit sleep tracking and a weighted blanket @ideas_2. As my weight decreases, my quality of sleep definitely improves.
- Yes
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- Yes
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@enlightenme3 my sleep habits are similar to yours. I’m up till midnight or beyond, usually fall asleep quickly, mostly sleep about 7 hours, and wake up without an alarm. Other than occasionally getting up to pee, I pretty much sleep through the night. Don’t nap unless I’m sick.
This didn’t used to be the case. I used to wake up with indigestion several nights a week, and sometimes several times a night. I got through the night on all’s seltzer. I never made a conscious decision to work on my sleep habits, but once I started to eat better, the greasy and sugary foods no longer kept me up at night. Rather than working on sleep habits to improve my diet and exercise, the change in diet and exercise improves my sleep.
We went out to eat again (yes, we do that a lot), But I kept it within budget.
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Still 3/34 -
Oh my! So happy you asked about habits like sleep. This is really my biggest reason for not getting my exercise in. Needing a schedule!
I don’t get enough sleep
I will be rereading this thread. Thank you!!!
May 19
Exercise: no
Tracking yes
Calories yes
All pass days used
3/19 days this month - done successfully. Better than none!2 -
pass day - not even gonna post it. Made homemade cheeseburgers in my new Cuisinart Stainless Steel Saute pan which brought out the excited little girl in me - I love new dishes and new cookware like I love new fabric
Needless to say, I made the hamburgers bigger than I normally do, but man I blew my calories big time. Definitely going to be adjusting homemade hamburgers soon! I think this is the first time I have actually counted the calories in my homemade hamburgers. It was an eye-opener!3 -
One thing I forgot to mention last night is that we always put a fan on because it tends to drown out other sounds and provides a more consistent background noise. Plus I need the airflow. I notice the difference in hotels where I am constantly flipping covers on and off because I can't maintain a constant temperature. Also, we didn't realize we moved to a place near train tracks so the fan noise keeps my partner (who is a light sleeper) from hearing it.
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https://youtu.be/g83v1m2P4_g
