Our second week of the Fitness Challenge for September is over. When I was young, I had no idea that all those nights spent up on the phone until time to go to school were going to wreak such havoc on my life later on.
Reading up on how to lose weight and finding that sleep deprivation can lead to obesity later in life was enlightening and gave me the kick in the butt to start working on healthier sleep habits.
So Beck and I are working on improving our sleep habits to live healthier lifestyles and try to lose some of this excess weight we've been carrying around.
Ki's Sleep - Week 1
This week started off on the wrong foot for the both of us. Team Sloth had a few family emergencies that threw her schedule way off and forcefully adjusted her priorities. Being the supportive friend that I am, I threw my own schedule off for a few days to be available for her. I made the conscious decision to do that and I don't regret it. Family first.
So here's how my sleep went for Week 1:
Tuesday - 9/13
After a rough weekend, I'm finding it difficult to get back into my schedule. I didn't go to bed until 1:15am. Oopsie! Since it was a work day the next day, I had to get up early so I went to be too late. I also got up late at 8:06am. I'm supposed to start work at 8. Oopsie poopsie!
I woke up 3 times during the night and I was restless 16 times. These totaled 29 minutes which left my sleep duration at only 6 hours and 22 minutes. I did not meet my goal of 7 hours.
Despite not meeting my goal, I felt pretty good all day. I didn't need to fight off the urge for a nap. I am having trouble getting and staying focused on things. I don't think this is due to sleep though. I think this is due to the caffeine (or lack thereof) which tends to help folks with ADHD. I will have to find new ways to combat the ADHD symptoms without relying on caffeine and sugar.
Wednesday - 9/14
Once again, I stayed up way too late. I went to bed at 1:29am. Since I knew I wouldn't get enough sleep, I reset my alarm clock and got up at 8:29am. I was late to work but I worked later to make up the time.
I woke up once during the night and I was restless 12 times for a total of 22 minutes. As a result, my total sleep duration was only 6 hours and 38 minutes.
I felt okay except that my eyes were tired most of the day and I still had trouble getting and staying focused.
I did call and schedule an appointment with my doctor to get the treatment for sleep apnea started. Unfortunately, it won't be done this month. I couldn't get in before October but that's okay. At least I finally got the process started again.
I'm going to focus on getting back on schedule the rest of this week.
Thursday - 9/15
Time to get back on track with my sleep. I went to bed at 11:17pm and got up at 7:35am. I woke up 8 times during the night and I was restless 16 times for a total of 48 minutes. So my total sleep duration for the night was 7 hours and 30 minutes.
I woke up a little before the alarm clock but forced myself to go back to sleep because I wanted to make sure I met my goal. I heard somewhere that if you need an alarm clock to wake you up, then you aren't getting enough sleep. I find that an interesting theory and would really like to get to the point where I can take a hammer to the blasted alarm clock.
Well...that was my violent happy thought for the day.
Friday - 9/16
I went to bed at 12:36am, an hour past my bedtime but I didn't have to work today and figured I could pull off 7 hours. I woke up at 8:29am. Back on track!
I woke up once during the night and I was restless 22 times for 33 minutes of lost sleep. My total sleep duration was 7 hours and 20 minutes. Yay me!
I feel good today except I slept wrong and so my neck is sore. But I'm not tired and I managed to get my daily steps in before 11am just by doing some housework. Other than a few household chores, I relaxed all day and enjoyed my day off.
Saturday - 9/17
I slept for 7 hours and 41 minutes Saturday. I met my goal 3 days in a row! I'm doing well with getting myself back on track. However, this is the weekend which is usually when I screw it all up again. So we'll see what happens.
I went to bed Friday night at 12:46am...an hour past my bedtime which isn't too bad. But did I sleep an hour past my wake up time to make it up? Yes, yes I did. I woke up at 8:59am. Yay me!
I woke up once and I was restless 22 times for a total of 32 minutes of interrupted sleep. Not terrible, it's a good thing I got my 7 hours in though!
I felt pretty good Saturday. No complaints of being tired and my neck was feeling a little bit better. Still can't turn my head much but at least it's not a constant pain like it was on Friday.
Sunday - 9/18
Tsk Tsk! I have got to start paying attention to bedtime on the weekends. I went to bed at 1:36am which was 2 hours too late. I slept until 8:32am before my bladder said, "Yo...get up now or I'll make you regret your water goals."
I woke up twice and I was restless 14 times for a total of 23 minutes. My total sleep duration was 6 hours and 33 minutes so I missed my sleep goal by 27 minutes.
I felt it too. I could've very easily gone back to bed but I wanted to get my errands out of the way before church traffic started. I was tired. But I got busy pretty early and it turned out to be a pretty active and productive day despite missing my sleep goal.
I did feel sleepy a little in the early afternoon but getting up and doing something active helped that a little bit each time. And my focus was improved!
Monday - 9/19
This morning was a little rough. I went to bed at 12:01am. I was trying to hurry to get to bed before midnight but I stood talking to my son a little bit too long I guess. I woke up at 7:03am when the alarm went off and went to the bathroom. I checked to see how long I slept and went back to bed because it was just shy of 7 hours. I got up again at 7:35am. But Fitbit didn't count that extra time in bed.
I didn't wake up during the night but I was restless 11 times for a total of 20 minutes which left my total sleep duration at 6 hours and 42 minutes. I was just shy of my 7 hour sleep goal again.
I reset my alarm clock to half an hour earlier last week but I didn't set bedtime to half an hour earlier because I was trying to avoid 8 hours of sleep. So I need to make sure I'm in bed by 11:30pm to give myself a chance to get 7 hours even when I'm restless.
Week 2 Stats
So Week 2 started off pretty rough. I only met my goal 3 days this week. I have adjusted my wake up time by half an hour and I will be playing with my bedtime this week to see how to best accomplish my goal. While I didn't meet the goal on 4 days, I was usually within 30 minutes of meeting my goal which isn't too bad. I'm happy with that but will continue striving for 7 hours of good sleep.
Ki's Weight & Measurements
I weigh 203.7 this week which is .2 pounds down from last week. My activity levels dropped significantly since I'm on my leg unsupported now and starting Physical Therapy. I should find out tomorrow what PT will be like and how much activity I can handle. But I'm very encouraged to see a little progress on the weight, I really don't expect to see much right now.
I'm going to focus a little less on activity and a little more on sleep and diet for now until I work back up to a good activity level.
My Week 2 measurements are as follows:
- Weight: 203.7
- Chest: 45.5"
- Waist: 44.5"
- Hips: 45"
- Wrist: 6"
- Forearm: 10"
- BMI: 35.0
While I didn't lose much last week, I did lose a little. A little progress is still progress, especially when I wasn't really active.
I didn't do very well this week with meeting goals on any level. I need to re-adjust my priorities and focus on my goals again. While I wasn't focused and wasn't really trying, I still managed to lose just a little. That's great motivation to pick up the pace again.
As for sleep, I'm tired today. While I didn't get my 7 hours last night, nor most of last week for that matter...I did come pretty close and my sleeping patterns were pretty consistent. I'll pay more attention to it this week.
How are you doing with your goals? Are you working on your own sleep habits?
Your friendly neighborhood road runner,