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Alicia Jun
Professor Mackenzie
HSERV100
26 October 2015
Sleep Diary
Daytime Activities and Pre-Sleep Ritual
Day
Wednesday
10/21
Thursday
10/22
Friday
10/23
Saturday
10/24
Sunday 10/25
Monday 10/26
Tuesday 10/27
Exercise
Walked 15,583
steps total,
went to a
concert (3
hours)
Walked
10,057
steps total,
no
deliberate
exercise
(Home
for the
weekend
)
Walked
10,996
steps
total,
went on
elliptical
machine
(1 hour)
Walked
1,168 steps,
went on
elliptical
machine (1
hour)
No deliberate
exercise (mainly
did
homework/studie
d)
Walked 13,742
steps total, no
deliberate
exercise (mainly
did
homework/studie
d)
Walked 8,241
steps total, no
deliberate
exercise (mainly
did
homework/studie
d)
Naps
Nap in dorm
room (2 hours,
3 pm-5 pm)
None
None
Nap at bed
in home (1
hour, 2 pm3 pm)
None
None
None
Alcohol &
Caffeine
None
None
Half a
can of
Pepsi
None
None
None
None
Feelings
Stressed/anxio
us for
Chemistry
midterm
results, happy
during concert
Anxious
for Public
Health
midterm
Groggy,
tired
after a
long
week,
happy to
go home
Stressed/tire
d doing a lot
of
homework,
happy to be
home with
mom and
dog
Stressed/anxious
for Sociology
midterm,
overwhelmed by
workload, felt
productive by the
end of the day
Stressed/anxious
for Sociology
midterm
Really
stressed/sad
because of
chemistry, trying
to stay
positive/look on
the bright side,
happy because
my cold is gone
Food &
Drink: water
Drink:
Drink:
Drink:
Drink: water,
Drink: water
Drink: water
Jun 2
Drink
throughout day
Dinner: None
Snacks: banana
bread and
M&Ms
water
throughou
t day
Dinner:
McChicke
n and fries
Snacks: an
apple
water,
Pepsi
Dinner:
spaghett
i
Snacks:
peanuts
water
throughout
day
Dinner:
Korean
BBQ
blueberry juice
throughout day
throughout day
Dinner: Korean
BBQ
Dinner:
pepperoni pizza
Snacks: peanut
butter crackers,
apple slices
Snacks: crpe,
banana
Snacks: boiled
egg, banana
Snacks:
apple slices
Medication
s or Sleep
Aids
2 pills Nyquil
for cold
2 pills
Nyquil for
cold
2 pills
Nyquil
for cold
2 pills
Nyquil for
cold
None
None
Bedtime
Routine
Skin routine
(20 min), relax
(20 min)
Skin
routine
(20 min),
relax (20
min)
Skin
routine
(20
min),
relax (20
min)
Skin routine
(20 min),
relax (20
min)
Bed Time
1:30 AM
9:30 PM
11 PM
12 AM
12 AM
11 PM
11 PM
Wake-up
Time
10 AM
8 AM
10 AM
11 AM
8 AM
8 AM
8 AM
Sleep Breaks
No
No
Yes, woke up
twice, went
back to sleep
but took about
five minutes
No
No
Quality of
Sleep
Good
Good
Great
Great
Could be
better!
Great
Great
Jun 3
Total Sleep
Hours
11.5 hours
11 hours
11 hours (+2
during nap) =
13 hours
8 hours
9 hours
9 hours
Jun 4
I answered yes to Do you feel sleepy during the day or doze off watching TV, reading,
driving, or engaging in daily activities, even though you get eight hours of sleep a night?
I have had trouble in the past in regards to my sleep habits, and I have seen a doctor for it.
I was extremely sleep deprived in high school (mostly due to stress, anxiety, schoolwork)
and therefore needed physician attention. I would go a few days without sleep because I
was busy studying for the SATs, applying for colleges, balancing my grades at school,
going to tutoring, and going to meetings. My lack of sleep was mostly due to my own
beliefs, because I definitely did not find sleep a priority in my life. In this situation, my
individual factors, such as my beliefs, played a huge role in determining my sleeping
patterns. Although my parents encouraged me to sleep earlier, I would never listen to
them (unfortunately). I always knew that sleep was important, but I did not realize the
impact it would make on my overall behavior and performance until this past summer. I
had immense issues with sleep, possibly because of my collected sleep debt during the
school year. There would be nights when I could not sleep at all, and days when I slept
the entire day away. I would always wake up feeling groggy. My sleep pattern was
incredibly inconsistent, and I would find that it was hard to be productive when all I
wanted to do was lay in bed. After my sleep experience this summer, I feel as though Ive
realized that I perform better when I get an adequate amount of sleep. Now that I am in
college, I am better at getting enough sleep as well as trying to sleep at reasonable times.
The biggest problem I see now is that I get tired during the day, and more energetic at
night. I am not sure if that requires any sort of doctor attention right away, but if this
problem persists, I may need to talk to someone about it. Otherwise, my quality of sleep
has improved immensely from what it was before.
3. Overall, do you think you are meeting your sleep needs? Why or not why? If you are not
meeting your sleep needs, what are some things you can do to change this?
I think I am meeting my sleep needs! I am getting more than eight hours a night, which
has been making me feel better than I have ever felt in the past. However, there are still
some nights where I sleep less, so I think I would like to focus on making my sleeping
patterns more consistent. For example, I would like to set some sort of SMART goal in
which I sleep around 11 PM every night, that way I would get a good amount of sleep
before my 9 AM class the next morning. It would be realistic and achievable for me,
because it would not be too early or too late. Simply being more conscious of the fact that
I should aim to go to bed around 11 PM will motivate me to get to bed at an earlier time.
I could practice this over a course of a few days, and adjust as need be. For example, if I
find that 11 is truly an inconvenient time for me, I can push forward or backwards by 30
minutes. I just need to be wary of meeting my eight hours per night!
I think when it comes to food and water, I just need to make sure that I am getting
enough. I drink water every single day, which is a big improvement from drinking very
Jun 5
little at the start of the year. Sometimes, I skip meals, and I think that might factor into
poor sleeping because my body feels worse when I forget to eat dinner or when I do not
snack on foods throughout the day. My sleep log ties into my Chapter 5 Assessing My
Diet plans, because I think that if I improve my overall diet, I can sleep better at night.
This plan includes drinking more water, switching to whole-grain foods, paying attention
to my portions, preparing my foods. I also need to make sure that I am eating more
nutrient-dense foods, and that I am snacking throughout the day so that I do not starve
myself.
The day that I started this sleep log was also the night that I developed a cold. Hopefully
after this week, I will be getting excellent sleep because my nose wont be clogged, and I
wont feel too nauseated when I wake up. My quality of sleep even while I was sick
wasnt too bad though; most nights were really great! I would wake up feeling a little bit
better each day, probably because I was getting enough sleep.
I would also like to develop a consistent exercising plan, but I am still trying to work out
the best time to do so with the schedule that I have. Because I have morning classes that
flood into the afternoon, I may have to aim for evening workouts, but not too close to
bedtime. I have been trying to go to the gym in Elm, but I also havent made it a
consistent routine. I am aiming to make deliberate exercise a priority, but all the walking
around campus has wiped me out recently! I think if I make it a plan to exercise more
often, the quality of my sleep will improve because I am relieving stress and bad energy
through exercise. My feelings portion of the sleep log was incredibly negative this
week, so I am going to try and uplift my mood by doing things that I know will make me
happy, like catching up with friends around campus and talking to my supportive Honors
advisors! I will also try and turn my feelings of distress towards my exams into positive
stress and work hard to score well instead of dreading every minute until the exam week
is over. If I feel happier overall, I know that I will sleep better, which in turn cycles into
feeling happy because of good quality sleep.