helenmpsyc1024

Week 4 of my intervention begun on the Monday 7th of January to the Sunday 13th of January. During the last week of my intervention I partook in 30 minutes of meditation daily before my bed time. The reason was because there was a decrease in sleep duration betweens week 2 and 3. Although I had still met my goal of extending my sleep duration by at least 30 minutes, I wanted to ensure that this increase in sleep duration would be maintained within my last week. I felt a lot of stress and had a hard time relaxing, which I believe was the cause of the decrease in sleep duration. Meditating daily made me feel relaxed and overall cleared my mind which I found very relaxing. Overall, my sleep duration was increased by over 30 minutes in weeks 2, 3 and 4 in comparison to week 1. This is not consistent with the literature as studies suggest that the sleep extension will increase sleep duration by 17 minutes by week 3 of the intervention and possibly 30 minutes by the end of the 4th week. ...

Interested 1      2       3      4      5 Distressed 1     2      3        4      5 Excited 1     2      3       4         5 Upset 1     2       3       4      5 Strong 1     2      3       4      5 Guilty 1     2       3      4      5 Scared 1      2       3      4      5 Hostile 1     2      3      4      5 Enthusiastic 1     2       3       4...

Week 3 of my intervention begun on the Monday 31st of December to the Sunday 6th of January. Unlike week 2, this week my sleep duration was only 36 minutes longer than week 1. Although this is still a big increase in comparison to the information that was obtained in the literature used in my justification, it was significantly less than week 2. I found that I had trouble relaxing as per my sleep hygiene rule. To remedy this I will be committing to 30 minutes of meditation to reduce stress and promote relaxation 1 hour before my bedtime. These articles suggest that meditation may be effective in reducing stress, anxiety and depression https://www-sciencedirect-com.wwwproxy1.library.unsw.edu.au/science/article/pii/S0260691708001792 & https://search-proquest-com.wwwproxy1.library.unsw.edu.au/docview/1988519801?rfr_id=info%3Axri%2Fsid%3Aprimo. Below is a breakdown of my bedtimes as well as my sleep duration estimations as reflected through the sleep app.  Summa...

Interested 1     2        3      4      5 Distressed 1     2       3       4      5 Excited 1     2      3      4      5 Upset 1     2      3      4      5 Strong 1     2       3       4      5 Guilty 1      2       3      4      5 Scared 1      2       3      4      5 Hostile 1      2       3      4      5 Enthusiastic 1     2       3       4      5 ...

Week 2 of my intervention begun on the Monday 24th of December to the Sunday 30th of December. On the Thursday the 27th of December I begun sleeping in guest room because the air-conditioner in my room was no longer working. I was able to sleep a lot better in comparison to the previous night. Studies do show that sleeping in a room with a TV was associated to a decrease in sleep duration (https://browzine.com/libraries/757/journals/18365/issues/6917465?showArticleInContext=doi:10.1542%2Fpeds.2013-3998&utm_source=api_231) and doing other things in bed other than sleeping can also make falling asleep more difficult. My bedroom has a TV which I often use during the day and my guest room consists of only a bed. I have not done anything but sleep in the guest room which could also be a reason why my sleep duration had drastically increase this week. Overall, there was a big increase in sleep duration this week in comparison to last week. On average, I slept 1 hour and 4 minutes more ...

Interested 1     2      3      4      5 Distressed 1     2       3      4      5 Excited 1     2      3      4      5 Upset 1     2      3       4      5 Strong 1     2       3      4      5 Guilty 1     2      3      4      5 Scared 1     2      3      4      5 Hostile 1     2      3      4      5 Enthusiastic 1     2       3      4      5 Proud 1     2      3      4...