TIP OF THE DAY - WEDNESDAY

SOAK UP THE SUN...Light and dark can help regulate your sleep cycle. Get plenty of sunshine or bright light in the early morning, but keep lights low closer to bedtime.
This is even more important in the winter time and besides helping you sleep better it will ward off depression which is common in the dreary winter months.

TIP OF THE DAY - MONDAY YES I FORGOT...

I EITHER FORGOT, OR I JUST NAMED MONDAY'S TIP AS TUESDAY... so, my tip for Monday is "FORGET IT...LET IT GO". It is a new day tomorrow. Do not go to bed upset, discouraged, or mad. Let all your concerns and worries for today end when you go to bed. If you have serious things on you mind and are stressing over them your sleep will not be restful and you will probably wake up just as tired as when you went to bed. Take a couple of deep breaths, have a glass of milk, slip into a warm bed and think good thoughts and listen to some soft music. Sleep tight.

TIP OF THE DAY - TUESDAY

START A ROUTINE...Your body will associate a series of events-an evening snack, warm bath, and reading in bed, for example-with sleep. Stick with a bedtime routine as much as possible.
If you choose to take a warm bath don't forget to burn some lavender candles and maybe add some lavender bath salts to triple you calm down time.

TIP OF THE DAY - SUNDAY

CHECK YOUR MATTRESS... This sounds simple but have you ever thought that maybe your bed is preventing you from getting a good night's sleep? Less than 5 years ago we spent several hundred dollars on a new mattress. We were assured we would sleep great and the mattress would last us 20 years. It is a memory foam. Well each side of the bed where we sleep is a large valley. It seems the memory foam forgot to return to it's original shape. Well this weekend while at the new Roseburg Costco, which is a great store, we found a 2 1/2 inch gel-foam mattress pad. It is so cool. It is a little stinky but we opened it up and put it on the bed, after putting down sheets in the valley then the 1/2 inch egg shell pad. The top of the bed is now 3 inches higher which doesn't sound like a lot but it is, trust me. I now climb into bed from the stool at the foot. I must admit we slept great. We are not sure if it is because of the pad or because we were just so tired. We will see as the week goes on with Calvin gone. My point of this long story is to check your bed and if that is your problem at night. Try a different bed, or mattress.

TIP OF THE DAY - SATURDAY

FOLLOW YOUR NOSE...Some fragrances may affect mood and promote health. Lavender and chamomile scents can be soothing and relaxing. Try scented candles, body wash, or room spray before bedtime.
I love the scent of lavender and I believe it really is relaxing. I like to take a hot shower before bed and use lavender body soap and then apply lavender lotion and it is very relaxing. Especially in the winter when I can then sit for a little while in front of the fire. Try it. You might add a cup of hot chamomile tea to end your evening.

TIP OF THE DAY - FRIDAY

DON'T EAT TOO LATE...Stop eating at least 3 hours before your scheduled bedtime. This will prevent heartburn, digestion and energy boosts that can prevent your from catching your ZZZZZZZZZZZZZs.
This is just plain common sense. Who can sleep on a full stomach?

TIP OF THE DAY - THURSDAY

CHECK THE THERMOSTAT...Extremes in temperatures (too hot or too cold) can make it hard to fall asleep. Most people sleep best at a temperature between 60 and 70 degrees Fahrenheit.
It is hard to control the temperature in most bedrooms here in Klamath Falls. In the winter we can't seem to get the bedroom warm enough and in the summer we can seem to cool it down enough to sleep. You just have to work at it and make the best, by using flannel sheets in the winter and maybe a fan in the window in the summer.

TIP OF THE DAY - WEDNESDAY

RULE OUT MEDICATIONS...Some medications can cause insomnia or sleep disturbances. Ask your doctor to help you find a medication that won't disrupt your sleep.
I don't know...wouldn't the doctor tell you if lack of sleep was a side effect?

TIP OF THE DAY - TUESDAY

TAKE A NATURAL APPROACH...The most effective supplemental sleep aids are valerian root and melatonin. Always discuss dosage, risk and effectiveness with your doctor first.
This is easy to comment on this tip...I have no idea what they are or where to find them or what they are in. You are on your own for this tip.

TIP OF THE DAY - MONDAY

TRY TRYPTOPHAN...Consuming dairy products before bed can be helpful to some people, since milk contains sleep-inducing amino acid, typtophan. Enjoy a glass of milk cold or warm.
Okay this sounds good and yucky at the same time. Good because cold milk is delicious, except for skim milk which is what I use, and yucky because who can drink warm skim milk without 2 heaping teaspoons of nestles quik?

TIP OF THE DAY - SUNDAY

NAP WISELY... Naps can boost mood and productivity, but keep them under 20 minutes. Extending that time could leave you feeling groogler and make it harder for you to fall asleep at bedtime.
I would just like to know how to wake up after 20 minutes of sound sleeping. I am not even sure an alarm after just 20 minutes but a nap always sounds great.

TIP OF THE DAY - SATURDAY

BE PRODUCTIVE...If thinking keeps you up at night, get out of bed and deal with those thoughts in a positive way-pay that bill or make a to-do-list, for example. Go back to bed when you're ready to sleep.
We have friends who in my opinion have the strangest arrangement, she stays up half the night and he sleeps and she sleeps in the day when he is awake. Another lady I know goes to bed about 6 every evening and is up at 4AM, while her husband goes to bed about 11 and gets up between 6 and 7AM. How can these people function during the day. I just don't understand it.

TIP OF THE DAY - FRIDAY

LISTEN TO LULLABIES...People who listen to soft music at bedtime can increase their sleep quality and quantity, according to recent studies. Try folk, classical or relaxation music tonight.
I think this one works. I know if I am still some what awake after the self hypnosis tapes end there is some relaxation music for a few minutes and I am always asleep by the time that ends.

TIP OF THE DAY - THURSDAY

ADD WHITE NOISE...Most people can't fall asleep when it's too loud. Wear earplugs to drown out disturbing sounds and turn on "white noise" (like a fan or rain CD) so you can sleep more soundly.
Because it is summer there is a fan in the window and if Calvin is gone I also listen to my self hypnosis tapes. I love them. I even listen to them when he is home if I am extra tired. Most of the time they work.

TIP OF THE DAY - WEDNESDAY

RELAX A LITTLE...Schedule a little time each day for some meditative activities like stretching, reading, or taking a hot bath. This can help you unwind after an intense stressful day so you will sleep more soundly.
Calvin does not like situation comedies. I on the other hand love them. Two and a Half men, Frazier, Cheers, Wings, The big bang theory, any show that does not last more than about 30 minutes, may or may not make me laugh, and do not require any thinking, I enjoy. I can relax and just mellow out. It is wonderful. I watch a couple each evening and it works great for me to unwind. How do you unwind at the end of a day?

TIP OF THE DAY - TUESDAY

LIMIT CAFFEINE...It keeps you awake day and night. Aim for less than 1-2 cups of decaffeinated beverages during the day, and avoid them at least four hours before bed for optimal sleep.
I don't drink caffeine except when we are camping. I sleep better when I am camping so this does not make sense to me. I only got 6 hours of sleep last night but it was the best sleep I had gotten in the week that Calvin was gone.

NEW SITE FOR ME AND YOU...

I have found this great site/blog that is having a great giveaway. It has some fun activity ideas for family and some great recipes. One of my favorite that could be called a craft or a recipe is the bird nest treats. Really cool. Now don't get excited or upset. You don't have to be LDS to check out this site. It is more of a "FAMILY" site and we are all a family. Here is the site address: http://beinglds.blogspot.com/2010/08/where-green-grass-grows.html
I need to get Laurie or Elizabeth to fix my link button, I didn't do a very good job. I think you all will enjoy this blog because it shows and reminds us just how important family is and our weight loss blog is to help us lose weight of course but also to strengthen our family ties. I love you all.

TIP OF THE DAY - MONDAY

GET A CHECK UP...If you toss and turn most nights, you could be suffering from a sleep disorder. Visit your physician-the sooner you find out what's wrong, the sooner you can fix it.
I am not sure I want to find out one more thing that may be wrong. What will the doctor do? Give me yet another pill. No thanks. I sleep great when Calvin is here and I don't sleep much at all when he is gone. It is that simple. I really sleep great when we are camping and I am counting the days till we go camping again. Next weekend, Labor Day weekend and the first week of October we will camp for Calvin to go hunting. Yeah... What about you...what helps you sleep good?

TIP OF THE DAY - SUNDAY

DON'T OVERSLEEP... Hitting the snooze button each day and sleeping in on the weekend can actually make you MORE tired. Aim for a healthy 7-8 hours each night.
I didn't get to sleep until after 2:30 AM this morning so I am sure I will get those 7-8 hours tonight.

TIP OF THE DAY - SATURDAY

EAT AT REGULAR INTERVALS... This keeps your blood and sugar levels stable all day long. With fewer highs and lows, you'll be alert all day and ready to sleep at night.
This sounds good but I really don't know ANYONE who eats at regular intervals. My
breakfast is between 6:30 and 8:00, lunch between 11:00 and 1:00 and dinner between 5:00 and 7:00 PM. I am not sure that is regular or not but it works for me.

TIP OF THE DAY - FRIDAY

BUY SOME NEW SOCKS...This is not a sparkpeople tip it is a Yvonne tip. A couple of months ago Janet (Laurie's mother) bought me a pair of Aloe Socks just because. They are the coolest socks ever. I love them. Janet then bought me 2 more pairs for my birthday. They really, really, are the softest sock I have ever had on. There is nothing better than a hot shower, a cup of hot herb tea, and then slip into a pair of these socks, crawl into bed for a good night's sleep. Try them, you will love these socks.

TIP OF THE DAY - THURSDAY

GO TO BED EARLIER...As simple as it seems, going to bed earlier can help you get the extra sleep your body craves. Even if you don't feel tired, try lying down about an hour earlier until you get a full 7-8 hours each night.
I couldn't go to sleep last night and I just kept moving from bed to bed and chair to couch and then back again. It was after 2 this morning before I fell asleep and then the alarm went off at 6. I am sooooooooo tired. I will of course go to bed early tonight and sleep pretty good. But what about tomorrow night? With Calvin gone till next Sunday night it is going to be a long week for me with very little sleep but this is one tip I am going to try when Calvin gets home next week.

TIP OF THE DAY - WEDNESDAY

EXERCISE IN THE MORNING...Working out three or four hours before bedtime can make it harder to fall asleep. Try morning or afternoon workouts instead.
I do my exercises first thing in the morning and I love it. I have not been able to do any for about a month and I have really missed it. I have been doing it for 2 days now and even though it was hard to get back into it I am sure glad i did. I think I slept pretty good last night even with Calvin gone and that is very unusual.

TIP OF THE DAY - TUESDAY

TURN DOWN THE LIGHTS...It is more difficult to fall asleep and stay asleep in a room that is too bright. Wear a sleeping mask and close the curtains and the blinds to diminish light and set the mood for sleep.
This makes no sense to me. Who would sleep with the blinds or curtains opened? As for the sleep mask. I don't think so, at least not for me.

TIP OF THE DAY - MONDAY

LET IT OUT...Try to decrease your brain activity before writing down your thoughts in a journal. It will help clear your mind so you can close the book on today and move forward.
I have heard several reasons for keeping a journal but this is a new one. I write during the day but this is a new twist on journal keeping and I am going to try this tip along with several others during the next 10 days that Calvin is gone.

ON THE BLOG LEARNING

I AM still new at this. I wanted to post some photos and write a little something in between the photos but all you get is a lot of pictures and then an explanation. Sorry but enjoy the last post. It is suppose to tell you if you relax and go camping you will reduce the stress in your life and sleep better. So scroll down and check out Camping at Fish Lake.

MIXING JULY AND AUGUST TIPS

THIS IS FOR MY CHILDREN...Last month the tips on here were to relieve stress and August tips are to help you get a better night's sleep. Here are a few pictures of how your father and I combined the two. Photo #1 is of your father's BIG boat. Don't make fun of it unless you have a bigger one. He loves his little boat.
Photo #2 is a picture of how I spent the morning. You can't tell but I was watching Julie and Julia. I liked the movie.
#3 Papa and his fish, but with that shirt you can't see them, so
#4 so here is his proud picture. We gave the fish to the campground host.
then the last picture should shows our new tent and boy it is much bigger than I thought and the really cool thing is that you can stand up and walk around in it and it has a divider to make 2 rooms. I love the room when we are camping.

TIP OF THE DAY - SUNDAY

TURN YOUR BACK ON YOUR CLOCK...Studies show that watching the clock into the morning hours makes you more anxious and less able to fall asleep. Move the clock so that you can't see it from bed.
This might be a good tip but our phones have clocks and the 2 (yes 2) alarm clocks are on the dresser at the foot of our bed so we see one of the clocks all night long. Give this tip a try and see how it works for you.

TIP OF THE DAY - SATURDAY

HAVE A LIGHT SNACK...Eating a heavy meal too close to bedtime can interfere with sleep. To ensure you get plenty of shuteye, try a light snack before bed, but avoid protein-rich and caffeine-containing foods and beverages.
Okay that sounds like good advice but if you leave out foods with protein and caffeine in them then what is left to eat that still tastes good?

TIP OF THE DAY - FRIDAY

YEAH IT IS FRIDAY...THINK POSITIVE...OKAY, YEAH IT IS FRIDAY...
A pessimistic outlook can significantly increase your risk of insomnia. People who focus on the positive tend to sleep better and experience better health in general.
This is one of those tips that I just don't get but I am willing to try. Sooooooo
let's all think happy thoughts for the next week and see what that does to our sleeping habits.

TIP OF THE DAY - THURSDAY

KEEP A SLEEP SCHEDULE...G o to bed and get up at the same time every day-including weekends, You will fall asleep faster and have more energy every day.
My body just wakes up between 5:30 and 6 AM no matter what. I just don't know why I can't get my body then to shut down and go to sleep at night. It doesn't make sense to me. I am going to try this schedule tip when summer is over and things calm down some.

TIP OF THE DAY - WEDNESDAY

EXERCISE REGULARLY...Following a consistent exercise program can help you increase your energy levels during the day, improve your mood and regulate your sleeping patterns at night.
I have really been lazy the last few weeks. My foot and knee have really been bothering me since we went camping and so I have been trying to take it easy and get it heeled before I start exercising and walking again. Once I tweek this old knee the longer it takes to heal if I push it. I am planning to start up the exercise program on Monday and so by the time we go camping on the 20th I should be ready to really enjoy the sunshine.

TIP OF THE DAY - TUESDAY

RELIEVE STRESS...People with uncontrollable stress are more prone to insomnia. But exercise, meditation, yoga and other techniques can help you relax. Do something to relieve stress every day.
We have just had a month of tips on how to relieve stress so it should be fairly easy to follow our first tip for August.

TIP OF THE DAY - MONDAY

31 DAYS TO BETTER SLEEP... Sleeping is just as important to survival as eating, drinking, and breathing. But for lots of people getting enough sleep can range from challenging to impossible. For August we will learn to sleep more soundly and improve our energy levels by using this month's tips.
It seems like we just had a month of sleeping tips. Either we didn't learn it and we still aren't sleeping good, which is true for me or there are just more tips and suggestions out there. What ever the reason, Sparkpeople has decided that August will help us develop better habits which I for one really need. So good luck this month on dieting, exercising, and sleeping.