Project: Sleep Kristine Mcintosh. Problem Having long naps on the afternoon and not being able to go to bed at nighttime. Distorted sleep cycle Not enough.

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Presentation transcript:

Project: Sleep Kristine Mcintosh

Problem Having long naps on the afternoon and not being able to go to bed at nighttime. Distorted sleep cycle Not enough sleep at night

A short nap is usually recommended (20-30 minutes) for short-term alertness. This type of nap provides significant benefit for improved alertness and performance without leaving you feeling groggy or interfering with nighttime sleep. A long nap or a nap taken too late in the day may adversely affect the length and quality of nighttime sleep. If you have trouble sleeping at night, a nap will only amplify problems.

Effects of distorted cycle Constant tiredness, from mild to severe Irritability, temper and moodiness Loss of concentration, and in severe cases memory loss and hallucinations Absenteeism and tardiness at work or school Loss of appetite or the opposite, binge-eating

Restrict caffeine, alcohol and nicotine within one hour of bedtime. Avoid intense exercise within one hour of bedtime. Avoid going to bed and getting up at different times. Avoid long naps -- a 15-minute "power nap" is enough. Avoid Internet social networking and games (considered stressors that keep the mind alert) before bedtime. Avoid studying, reading, eating or watching TV in bed as part of the bedtime routine. Eliminate too much light and noise in the bedroom. Keep bedtime and waking time consistent. Set up a comfortable sleeping environment -- not too bright, too cold, too hot or too noisy. Sleep on a comfortable mattress and pillows. Use the bed for sleep, not for studying for exams. Turn to relaxing sleep routines such as relaxation exercises or the student's personal religious ritual. Writing out worries in a personal journal can also ease stress.

Experiment Go to bed by PM and wake up between 7-8 AM Adjust biological clock Relax and drop the phone by 9-10 PM Drink tea with no caffeine before sleep Spray Lavender mist on my pillow and sheets

Day #1 Forced myself to wake up at 8 AM Exercised before 10:30 AM class Wanted to sleep by 5 PM (Usual nap time) Grumpy because I could not sleep Bed at 11 PM

Day #2 Woke up by myself at 8:40 AM Exercised in the morning Felt a little bit tired at 5 PM Drank tea at 10 PM Fell asleep right away.

Day #3 Woke by myself at 8:10 AM Did not exercise Did not feel tired at the afternoon Could not sleep at night Drank some tea and read a book Slept at around 11:30

Day #4 Woke up by myself at 7 PM Exercised Felt a bit tired in the afternoon. Took a 15 minute nap. Happy Went to bed at 10:30. Slept easily.

Results I was able to set up my biological clock Recovered my sleep cycle Take short power naps instead of two hour naps Reading a book of my choice helps me relax and sleep easier. Tea and lavender mist.