3-20-09 Friday

March 20th, 2009 by admin

Friday (Thursday into Friday)
Started Relaxation time:        3:20am
Got in Bed to read by:         3:30am
Turned out lights to sleep by:     3:30 am
Guesstimate of when I fell asleep: 3:45am
Guesstimate of when I woke up:   10:00am
Had alarm set to:            X:XXam
Got out of Bed at:            10:00am
Total Time I slept:            6 Hours and 15 Minutes

I got in bed super late because I wanted to work, and I was working on my sleep blog getting it all formatted and stuff.  I hopped in bed, put the rain mp3 on, and within a few minutes I was passed out.

I slept all the way till about 10:00am as far as I can remember  and I didn’t really wake up at all in the middle of the night.   Not sure why, but instead of waking up I was having extremely vivid dreams so my sleep later in the morning felt less rested but I did stay asleep so that is great.

Overall I went to bed later than I should have, but I did get a good night sleep.

I need to crack the whip and get back to my schedule of relaxation time and turn the computers off at a specific time at night to get the chill mode under way.

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3-19-09-Thursday

March 19th, 2009 by admin

3-19-09
Thursday (Wednesday into Thursday)
Started Relaxation time: 2:45am
Got in Bed to read by: 2:45am
Turned out lights to sleep by: 3:00 am
Guesstimate of when I fell asleep: 3:25am
Guesstimate of when I woke up: 8:05am
Had alarm set to: 9:45am

Got out of Bed at: 9:45am
Total Time I slept: 4 Hours and? Minutes

I got in bed late tonight. I went for a ride with friends earlier so that threw me off I guess.  I came home and continued to work on random stuff till pretty late.  Then towards the end chilled out, and turned everything off.

I got in bed, wrote a little on my notepad, and then got tired. I put the rain mp3 on and that helped me get to sleep. I woke up around 8:05 to the guy upstairs yelling like a mad man.  After that I was in and out of sleep, and got up at the alarm clock.

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Welcome to my personal sleep notebook

March 19th, 2009 by admin

SleepNotebook.com is just that, my Sleep Notebook.  Here I will share my battle to get a good night sleep each and every night as this blog tracks my progress.  This can also be considered my Sleep Diary and a place where I can look back on nights to see what trends I follow, and how to keep good sleep habits.  You will quickly learn that I am not great at getting a good night of sleep, and am always fighting the urge to stay up late, and sleep in late.

I started my diary at the very beginning of this year as a new year’s resolution, and I stuck with it for a good while without many hiccups.  Lately it has been worse, but I will keep posting good or bad so I have an honest track in this battle to get to bed early, wake up earlier, and get quality sleep.  I was tracking my sleep diary in a plain jane word document and then realized that I should just blog it so I could share my struggle to anyone who may be in the same routine.

Would I say I have some form of insomnia? Definitely!  As long as I can remember I have battled with getting a good night sleep, and I am determined to get some good sleep.  As I blog I will share plenty of tips that have helped me, and mention things that I have learned on the topic of sleep.  Follow along as I go through the paces to break the cycle of staying up late, and as I try to get some good shut eye each and every night.

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1-7-09-Wednesday-Chamomile and Breathing

January 7th, 2009 by admin

Wednesday (Tuesday into Wednesday)
Started Relaxation time:             12:00am
Got in Bed to read by:                  1:00am
Turned out lights to sleep by:    1:30am

Got out of Bed at:                          8:20am
Total Time in Bed:                         6 Hours and 50 Minutes

I read in the bathroom drinking a cup of chamomile with lemon tea from 12:00am till about 1:00am.  I then hopped in bed and read from 1:00am till 1:30am.  While I laid there reading I felt a little itchy, like my back was possibly breaking out in a few hives.  Maybe the tea made me itchy?  Or a lack of food and a drop in blood sugar?  I’ve felt that before when I was really hungry at night I think.

Once in bed I did breathing exercises and relaxation like John Wiedman’s book said.  The breath in for 5 seconds and on exhale think about a body part, like the mouth area, or the eyes.  It really seems to help. I could feel myself close to sleep but I was a little itchy on my back and legs so that kept me up.  I also watched a YouTube meditation video on sleep once I turned out the lights around 1:30am that seemed to help with deep breathing, but it was no way putting me to sleep.

I would say I probably was dozed off and sleeping by 2:10am or so. I recall looking at the clock at 1:49am after laying there practicing the breathing, and a little while after I was asleep.

I closed all heat vents in my room earlier in the day so I didn’t wake up feeling hot, or at least I don’t remember.  I did wake up once but I don’t really remember it much and was back to sleep quickly.  I then was up around 7:15am.  I looked at the clock and realized I had some more time to sleep so I dozed in and out until my alarm at 8:00am.  I laid there for a good 5 or 10 minutes dozing hard.  Mom finally called me around 8:20am and I popped out of bed and was up.

I already feel great this morning, and feel like my confidence and productivity is already improving a lot.  I showered, ate breakfast, and even started a roast in the slow cooker and I am ready to work by 10:00am.  Feels Great! Great Job! Keep it up!

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1-6-09 - A little Rough

January 6th, 2009 by admin

1-6-09
Tuesday (Monday into Tuesday)
Started Relaxation time: 12:00am
Got in Bed to sleep by: 1:50am

Got out of Bed at: 10:40am
Total Time in Bed: 8 Hours and 50 Minutes

I was in bed from 1:50am to around 11:00am, but slept solid till 8:30am and woke up 2 or 3 times.

I got in bed to read around 11:00pm. I was first going to read till about 12:00, but the book was good and it was on sleep so I kept reading to get to the techniques. I am glad I did because I learned about his methods of Breathing, and Muscle Relaxation which seemed to help.

I think the reading also got me drowsy, and my mind off of work so that may be a good thing to do from now on.

I turned the lights out around 1:50am, and was probably sleeping within 20 to 25 minutes. I practiced the breathing and muscle relaxation in my face (mouth area, and eyes), and I think it really helped.

I woke up around 3:30am because it was really hot. I pulled the covers off me and took off my pajama bottoms. I remembered the breathing technique and relaxation and I fell asleep within a few minutes.

I woke up again maybe around 6:30 and felt a little cold. I thought about the relaxation techniques again and after a while I fell asleep.

I woke up again around 8:30, probably due to noise. From now until 9:00am, when my alarm was set I was in and out.

Once 9:00am came, I felt like I could get up and was fairly rested, but I kept snoozing like crazy. I then just turned off the alarm and stayed in bed, not really sleeping but in and out till about 10:30am.

I would say that I woke up rested at 8:30, and could have gotten up at that time.

I need a motivator of some sort to get out of bed. Maybe a routine to get to my office every morning, and stop working around 6:00pm is my motivator so I can have the night off?

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