Weekly Reflection

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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 omitting this rule from my daily hygiene checklist posts.

A change I will be making is sleeping with my phone outside of my room or in a different room. The reason for this is to reduce the temptation to utilise my phone when I am unable to sleep. Additionally,  this article supports the sleep hygiene rules which indicate it is important to avoid night time mobile phone use https://onlinelibrary-wiley-com.wwwproxy1.library.unsw.edu.au/doi/pdf/10.1111/cdev.12836.

Below is a breakdown of my bedtimes as well as my sleep duration estimations as reflected through the sleep app. 

Summary
Intervention Week: 17th December 2018 - 23rd December 2018
Bedtime:
  • Monday 17th December 2018 - 11:30pm
  • Tuesday 18th December 2018 - 11:25pm
  • Wednesday 19th December 2018 - 11:20pm
  • Thursday 20th December 2018 - 11:15pm
  • Friday 21st December 2018 - 11:15pm
  • Saturday 22nd December 2018 - 11:15pm
  • Sunday 23rd December 2018 - 11:15pm
Sleep Duration:
  • Monday 17th December 2018 - 4 hours 45 minutes
  • Tuesday 18th December 2018 -  4 hours 20 minutes
  • Wednesday 19th December 2018 - 5 hours
  • Thursday 20th December 2018 - 4 hours 25 minutes
  • Friday 21st December 2018 - 5 hours 40 minutes
  • Saturday 22nd December 2018 - 3 hours 50 minutes
  • Sunday 23rd December 2018 - 4 hours 55 minutes
  • Average = 4 hours

Screenshots of Sleep App:




































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