helenmpsyc1024

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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 ...

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I begun my intervention on Monday, 17th of December 2018. My starting bedtime was 11:30pm and I increased my bedtime by 5 minutes every day up until Friday. On Friday night, I maintained my bedtime up until last night.  This week was quite a busy week especially since it is leading up to Christmas and New Years. Because of this, I feel that I spent a lot of my nights either stressed or too excited for the upcoming events and could not sleep very well.  One of the issues I initially had was adhering to my bedtime schedule. In addition to the morning alarms I had to start setting alarms 5 minutes before bed. This ensured that I had already completed my night routine and was ready in time for the required bedtime. Another issue I have realised is that one of the sleep hygiene rules slightly conflicts with the intervention. More specifically 'go to bed the same time everyday' conflicts with our intervention because we are slowly increasing our bedtime so I will be omitti...

Theme Rule 1 Rule 2 Rule 3 Food Don’t drink anything 30 minutes before bed Stay away from food and caffeine 3 hours before bed No alcohol or smoking 3 hours before bed Emotions Set a time during the day for things you want to think about or plan for Wind down and relax 30 minutes before bed Try not to worry, think about things or plan things in bed Routine Wake up and go to bed the same time every day Bring light into your room when you wake up and dim lights before bed Your sleep routine should be kept the same each day Restrict No electronic media (e.g. iPods, TV watching) at least 30 minutes before bed No exercise 3 hours before bed Don’t do anything else in bed except sleep (e.g. no homework) Environment You should be comfortable in your pyjamas and bedroom Control light, temperature and noise Keep clocks faced away from your bed Timing Try not to sleep more or less than your recommended hours of sleep The rules have been kept at 30 m...

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S.M.A.R.T Goals Specific: As part of the blogging assignment for PSYC1024, the positive change I will be implementing is improving mood through increasing my duration of sleep. The reason I have chose this is because I have found that it has been difficult to fall asleep and as a result I tend to become moody throughout the day. My goal is to increase positive affect at least 0.2 standard deviations and increase sleep duration by at least 30 minutes by implementing a sleep extension intervention over 4 weeks in combination with a sleep hygiene checklist.  Measurable: Sleep quality and duration will be recorded in the sleep diary and supported by results of a sleep cycle app called 'Sleep Cycle Alarm Clock'.  Sleep hygiene rule that will be used is as described by Evan et al. (2012). Positive and negative affect will be measured by using the Positive Affect Negative Affect Scale (PANAS) (Watson et al, 1988). Achievable:  I would like to increase m...

Background As part of the blogging assignment for PSYC1024, the positive change I will be implementing is reducing sleepiness during the day by improving quality and duration of sleep. As a result of beginning full-time work, I have found that it has been difficult to achieve quality sleep and sufficient sleep. I am quite tired during the day and have become reliant on coffee during the mornings to keep myself awake. S.M.A.R.T Goals Specific: My goal is to reduce sleepiness throughout the day by increasing my sleep quality and sleep duration by at least 30 minutes by implementing a sleep extension intervention over 4 weeks in combination with a sleep hygiene checklist.  Measurable: Sleep quality and duration will be recorded in the sleep diary and supported by results of a sleep cycle app called 'Sleep Cycle Alarm Clock'.  Sleep hygiene rule check list as described by Evan et al. (2012) to ensure I am following the sleep hygiene rules. Lastly, day time slee...