Set and Keep a Consistent Bedtime Every Night

Set and Keep a Consistent Bedtime Every Night
Adapted from
http://thethriftycouple.com/2014/01/15/be-intentional-baby-step-1-set-and-keep-a-consistent-bedtime-every-night/



You know the old adage: if you can’t take care of yourself, you can’t take care of anyone else. From being a diligent employee at work, a mom at home, a husband and father or wife and mother…. if you are tired, at a loss for energy, burning the candle at both ends, you cannot do anything very well. I know that there are three things that affect me being a wife to my husband and a mother to my kids is a lack of consistent sleep, lack of hydration and no shower. If any of those things happen, I might as well throw the day away.




So you may be saying to yourself, “we do have a bedtime – this will be an easy challenge!”
Well, we too thought we had a real bedtime for many years. But in the end it was a “let’s get to bed by approximately this time.” But we would often be way off with the time and allow excuses like housework, projects, getting kids to bed on time, unwinding with a bit of t.v. and many other things to trump the need to stick to a normal bed time.

Now we are not saying you can’t do any of those things, but adjust your daytime priorities, desires and events to accommodate a consistent and realistic bed time schedule.
Then what we ultimately experienced was a body that is functioning at a much lower capacity than it could, difficulties getting to sleep as our bodies were confused, and just a tired sluggish feeling all day. Sleep is one of the most vital needs to living life – why not make it as good as it could be?

Besides, medical experts across the board agree that going to bed at the same time every night, including weekends, is vitally important to avoid many health issues and overall good health. You can see information from doctors everywhere on this topic, but we will also direct you to Dr. Mercola and this article he wrote about bedtime.

So, by setting and sticking to a bed time, you will not only gain more energy naturally, a more lively functioning mind and body for efficiency during the day, but you are improving your general health at the same time.

Don’t take this challenge lightly, take it seriously so that you can enjoy and reap the results of consistency in a few weeks!

In addition, like we mentioned before, the challenges that we are going to be presenting this month build on each other. A normal bedtime is needed for the rest of the challenges.
We started going to bed at a normal/regular time in 2012 and our lives changed so much from this one little baby step. Our bodies now crave that consistent bed time and we feel amazing when we stick with it. Each time that we “fall off the consistent bed time bandwagon” all of us had a struggle the following day(s).

This is also a very, very vital challenge for kids. Kids grow and develop well from a good healthy sleeping pattern. Our own kids have horrible days the next day after not sticking to our normal bedtime.

So with Baby Step #1, you may have it in the sack already, but here’s a few things that has helped us get to bed on time:

• We stop drinking any and all caffeinated beverages by 3pm. We are big coffee drinkers. But if we have any caffeine too late, it interrupts our ability to get to sleep!
  
• We stop watching TV around 1-hour before we go to bed. We may be like you and have a few shows each week that we like to watch. But instead of relying on the television schedules, we actually own a Roku and have access to Hulu on this device. We have talked about the Roku before and how it saves us loads of money and eliminates the need for cable, but then you also decide your TV schedule.
  
• We don’t use electronics in bed, like tablets, smart phones, etc. They are over-stimulating and they keep us from getting to sleep. This is an ever-growing problem in our day and age and it has been proven that these bad bedtime habits will affect overall long term health.
  
• Have a routine (we will be talking more about this as the challenges go on too).
  
• Both Alex and I need time to “unwind.” Neither of us are able to jump in bed and fall asleep right away. With that, we actually get in bed 30 minutes before “lights out” to unwind. We typically read, do crossword puzzles (from a book, not electronic ) or sudoku, etc.
  
• We keep the temperature low at night. We keep ours around 65 – 68 degrees. It is proven over and over that a cooler room helps you sleep better. Plus…it saves you on your heating bill!
  
• Wear socks. Since we are lowering the temperature, our feet are vulnerable to get cold and keep us awake, so we keep them covered.
  
• Make it as dark as possible. When we were committed to following a normal bedtime, I bought darkening shades (they happened to be on clearance at Walmart last winter, so they may this year too) as this helps to darken the room even more.
  
• We invested in comfortable bedding and pillows. This is one area where spending money is wise. Your sleep is vital to your living, invest in what you need to make it comfortable. You can make up the cost of it with more daily efficiency
  
• We sometimes use natural supplements or teas. Sometimes we will drink hot sleepytime tea or use lavender essential oils to help us get to sleep if we are struggling. Also supplements like Melatonin and 5-HTP can help naturally aid in better sleep (be sure to check with your doctor before you take anything).
  
• We pray. We will pray out loud together and then we pray silently after lights are out. This is a very calming, relaxing and peaceful way to fall asleep and giving your cares and worries to the Almighty!
  

One final important thought with bedtime: we go to bed together. If you are married, this is a very HIGH recommendation! Husbands and wives should not got to bed at separate times. It is a time that just the two of you can talk about your hopes and dreams or at least the days’ ups and downs to encourage, pray, cuddle and continue to develop a strong relationship and focused time of communication. Don’t let gaming, TV, computer time or any other factor take those precious moments before you close your eyes away from your relationship with your spouse.

What is your bedtime?


So we thought the picture above about “sleeping like a husband” was most appropriate too! It is very important for men to be in a strict sleeping schedule too, but it is also a popularly known fact that once they are out…. they are out! Us women need that strict bedtime to get as good of sleep as we can, we do wake easily and sometimes often!

http://thethriftycouple.com/2014/01/15/be-intentional-baby-step-1-set-and-keep-a-consistent-bedtime-every-night/

Ponee, very well said. My bedtime is normally 9 pm and wake up 4:30 am. On weekends bedtime remains the same but try and sneak an extra hour if the cat permits it. Everything else is a constant, house temp stay at 65 all winter long day and night. Drink one cup of coffee per day at 5 in the morning a far cry from the 20+ cups I used to drink. Above all nightly prayers for everything that has come and what will come as a blessing. Just my two cents. Thanks for the post. 

I'm not much of a coffee drinker past noon and some days I don't have any, but I do like my wine.

Bedtime is determined by what happens that day.  I have been known to work late hours at home so sometimes I'm still working at 10 pm.  Before midnight is a target for me but 11 pm is ideal.

Don't like electronics near my head. It disturbs your brain activity so no phone or computer for me.

22C is set for 10 pm - 8 am. It goes up to 23C during the day.

Socks? No thank you.  I don't need no stinking socks.  I'm a hottie.

I've never understood this reading in bed. Two things you do in bed.  Figure it out.

My room is dark and my bedroom is West facing. I don't get the sun in the morning. ZZZZZZZZZ

I love my bed and bedding.  I have a natural latex bed. No dust mites, no unhealthy gasses and no foam.

Natural supplements at bedtime. Well the wine works well. So does lavender by your bed. I grow mine outside and dry it.  It's nice by the nightstand.

Pray, oh I pray. I pray every night asking for this illusive RV.

Saint?  9 pm?  I haven't gone to bed at 9 pm since I was 12. Nothing gets me up at 4:30 am and if anyone tries they better run.  I am not a morning person.