12 changes: April goal


After some really good advice from you guys on my “Science of sleep” post the other week, I decided to revamp my evening/bed routine in April. With the regular working out schedule and the changes I have made to my morning routine, it just seems logical to tackle the night routine next as I slowly makeover my daily rhythm.

I know, it’s already the middle of April and I am kind of late putting up my goal for the month, but believe me that I’ve worked hard on this for the first 12 days of this month already (with mixed results, but I’ll get to that in the review at the end of this month).

Here are the things that I’ve been attempting to change:

1.Turn of the computer by 9 p.m. I know that this is imperative for me in order to be in bed at a reasonable hour, because we all know how time slips away when we are online. I am not saying that I am on the computer every night, because lately more often than not, I chose to leave the computer off in the evening, but I noticed that if do turn on the computer in the evening, I tend to spend more time on it that I intend to. The iPhone though is a different issue.

2. Get ready for bed when I turn of the computer or at 9 p.m. I try to get into the habit of changing into my PJ’s and brush my teeth/wash my face right at 9 p.m. It will hopefully help me get into the mindset that it’s almost bedtime.

3. Be in bed by 9:45 p.m. I’ve been employing J to help and remind me to physically go to bed at 9:45 p.m. That doesn’t mean that I’ll turn of the lights right away, but give myself about 30-45 minutes to wind down, talk with J, read, check Twitter/FB one last time and then get ready to sleep.

4. Turn off the light by 10:30 p.m. If I can make that happen, this will give me a solid 7 hours of sleep, which I think will put me off to a good start towards a more balanced sleep schedule.


What’s your evening routine like?
Do you have any other tips that I could take to heart?

  1. My evening routine is terrible, and I sleep much later than I should! :/ Ugh. Time to fix that. It’s hard when you feel motivated to do things on the computer in the evening since you don’t get to do so during the day.

  2. YAY! This is great. I’m loving these goals. I’m also loving that J is on board and helping :) Sometimes that is exactly what you need. You can do it, I believe in you!

  3. Dishes get done by 7:30 at the latest, walk Anneliese. Sit down, write Dackel Princess, watch a little TV if anything is on, or read my Kindle. At 9:30 walk each dog, and by 9:45 go to bed. Now I have to watch the TV in the bedroom, for Fritz. If he doesn’t get to watch he whines! About 11 we all finally crash!

  4. I like the steps you’re taking in the evenings to employ better sleep. I try to do many of the same in terms of turning off the computer, getting ready for bed long before going to bed, etc. I’ve also heard that to really improve the sleep you’re getting, you’re supposed to turn off the TV, smart phone, computer and any other electronic device an hour before going to bed. Use that time to get ready for bed and to read. But, the electronic stuff is what ramps up our minds and makes it more difficult to push ourselves into the deep sleep. Much easier said than done (there’s no way I turn off the TV an hour before bed – not a chance).

  5. I think turning off the computer is the biggest thing for getting to bed on time. Not only is it distracting, but the screen keeps our minds awake.

    For my routine, I stop eating at least 2 hours before bedtime (I’m a big snacker), turn off the computer or just use it to put on quiet music and get ready for bed an hour before I want to fall asleep. I do some light yoga/stretching, brush my teeth, and put on PJs before getting in bed and reading a bit until I feel tired. Occasionally I’ll watch a bit of TV because sometimes I can’t turn my brain off and the distraction helps me relax.

  6. Those are all great ideas! I am not one to help lately, as I keep saying to myself, “Put the computer down! I need to read!” but somehow the minutes (hours) fly by and I am so tired that I don’t read more than a page or two in my book! Reading fail! I think also your brain needs time to shut down after having light and tiny words blasted into it for a while!

  7. I think this is a great goal because you have really specific steps to achieve it!

    My bedtime routine routine is to be in bed by 8:30. That doesn’t always happen as I study until 8 most nights and have stuff to do around the house before bed. Then i read until 9-9:30, and am strict about shutting the lights off at 9:30!

  8. Sounds like you’re starting to figure out what’s going to work best for you to get a good night’s sleep! Those are some great goals. It’s almost 11pm and I really should be turning my computer off. I try to keep up a routine but sometimes it can be so tough! Best of luck :)

  9. I think this is a great goal. I wish I could just get to bed by 10:30pm; I don’t get off work until 10:30pm and then I don’t fall asleep until 1am! :P

  10. I think this all sounds great! I’ve been opening my computer less & less when I’m at home and my body is just READY to be in bed before 10PM now. It’s hard to get into a routine, especially a good bedtime one, but it makes all the difference in the world when you do!

  11. I’m usually pretty good about being in bed by 1030, but I’m always on my computer right up to that last moment. I seriously need to learn how to turn it off earlier!

  12. Good luck with all of these, San! I am the worst at sleeping, haha. Seriously. I’ve had insomnia for… oh man, it’s probably been like 5ish years now? Whoa, that can’t be right… but it is. Ha. Shit. Anyway, so… yeah I’ve tried everything. Drinking warm milk before bed (BLAH. So gross. The bummer is that you cant add hot chocolate mix or anything because it messes with whatever it is in warm milk that is supposed help you sleep.), taking a bath before bed, keeping my room a bit cooler than the rest of the house (which I like anyways, haha. I like to wake up a little bit cold. Especially next to Keith, he’s like a furnace.), not watching TV or going on the internet or anything a few hours before bed, waking up at the same time every day no matter what (just to get into a pattern). So, hahah I guess what I am trying to say is TRY THOSE THINGS. Because they do work for people, just not for me.

    Unfortunately I’ve been on sleeping pills for a while… like, five years… ah… and lately I have just been having the WORST time going to bed. I wake up for hours every night and I CANNOT get up in the morning. It’s so hard for me to get out of bed, I just have no energy. Bah. Hahaha okay this is totally turning into me complaining, so I will stop.

    But, I totally believe that this will help you! Good luck with it! :)

  13. I have the same evening routine :) Lately I have not been “as strict” with it and was still in the living room at 9.30- then everything gets thrown off schedule and my sleep tends to not be as deep/restful. At 9 I *have to* go upstairs and at 10 lights must be off.. I’ve set a timer before, that worked really well. How’s it going with the workouts?

  14. I think my worst habit with trying to get to bed at a reasonable time is that I’ll read before bed and then not want to stop reading until I’m sitting there with my eyes drooping and barely able to concentrate. I think I should start implementing a time limit to my night readings.

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