Term Paper on "Self-Change Project"
Term Paper 3 pages (1380 words) Sources: 1
[EXCERPT] . . . .
Self-Change Project- Bedtime Prior to MidnightOverview- One of the unfortunate things about collegiate life is the combination of work, school, social, and family pressures that all need to be squeezed into a day. Consequently, I am not typically able to get to bed until the wee hours of the morning, which in turn affects my performance at work and in school. The purpose of this behavioral change project is to improve my ability to perform in school and at work by increasing the amount of sleep I get -- the goal being to be in bed prior to midnight most nights.
There are numerous studies in both the academic and popular press that indicate college students' performance often suffers from lack of adequate sleep. The National Sleep Foundation says adults need to sleep seven to nine hours per night, and most college students average less than six (Yahalom, 2007). Many college students, being young, feel quite indestructible, and that while they knew they typically did not exhibit good health habits (e.g. eating right, getting plenty of sleep, etc.), they also saw this as a temporary situation. Unwilling to give up social time, most saw stealing sleep time as the only way to add hours to the day (Luquis, 2003).
Current research shows that the college brain is still developing and that students need at least 9 hours of sleep each night. "But noisy dorms, the stress of classes, and lots of extracurricular activities are making sleep deprivation a real concern on college campuses" (Weber, 2009). Additionally, a study published in the Journal of American College Health found that over thirty percent of college students too more than one-half hour to fall aslee
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Fortunately, there are a number of positive reinforcement techniques that can be used to effect changes in sleep behavior. However, the key to any success in a project such as this is not only tenacity and regularity, but commitment to seeing one's sleep cycle as something that contributes to health, and therefore must be engendered ("College Students and Sleep," 2009).
Methodology -- Baseline logs show that, on average, I sleep less than 5 hours per day. Habits noticed are: nodding off during class lectures- inability to concentrate; difficulty with short-term memory; irritability; sense of depression and lack of direction. The observed log consisted of a three-week diary record of personal behaviors, also noting comments from friends and family. The desired behavioral change is to gradually increase sleep time from the current average of 5 hours to at least 8 hours per day. While not optimal, a reassessment will be made after averaging the new sleep level. Measurements will include: ability to concentrate in class, test scores, retention levels, personality inventory management, including feedback from others, general sense of self and direction.
Intervention was primarily at a cerebral level, carefully reading several studies indicating that all aspects of performance (mental, physical, emotional, and sexual) would be enhanced with more sleep. A chart was made changing time to bed 20 minutes earlier each night until the goal of 8 hours was met. This meant rearranging evening activities so that the requisite school and work projects could also be completed. During this period all sessions of sleep occurred in my own room, and I slept alone. I used soothing music and non-academic reading material to help make the cognitive break between studying and sleep. I also employed several suggestions (listed in Appendix a) from scholarly and medical sources to assist in resetting my circadian rhythm.
Results - During the initial transitional stage it was difficult to… READ MORE
Quoted Instructions for "Self-Change Project" Assignment:
“This project will takes awhile to finish, it*****'s pretty complicated.
***** can decided to choose a new behavior, or can stick with my original one which is *****"sleep before 12am*****"
Please let me know if you have questions thanks
*****
How to Reference "Self-Change Project" Term Paper in a Bibliography
“Self-Change Project.” A1-TermPaper.com, 2010, https://www.a1-termpaper.com/topics/essay/self-change-project-bedtime-prior/200. Accessed 5 Oct 2024.
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