Jun 1

Alicia Jun
Professor Mackenzie
HSERV100
26 October 2015
Sleep Diary
Daytime Activities and Pre-Sleep Ritual
Day

Wednesday
10/21

Thursday
10/22

Friday
10/23

Saturday
10/24

Sunday 10/25

Monday 10/26

Tuesday 10/27

Exercise

Walked 15,583
steps total,
went to a
concert (3
hours)

Walked
10,057
steps total,
no
deliberate
exercise

(Home
for the
weekend
)
Walked
10,996
steps
total,
went on
elliptical
machine
(1 hour)

Walked
1,168 steps,
went on
elliptical
machine (1
hour)

No deliberate
exercise (mainly
did
homework/studie
d)

Walked 13,742
steps total, no
deliberate
exercise (mainly
did
homework/studie
d)

Walked 8,241
steps total, no
deliberate
exercise (mainly
did
homework/studie
d)

Naps

Nap in dorm
room (2 hours,
3 pm-5 pm)

None

None

Nap at bed
in home (1
hour, 2 pm3 pm)

None

None

None

Alcohol &
Caffeine

None

None

Half a
can of
Pepsi

None

None

None

None

Feelings

Stressed/anxio
us for
Chemistry
midterm
results, happy
during concert

Anxious
for Public
Health
midterm

Groggy,
tired
after a
long
week,
happy to
go home

Stressed/tire
d doing a lot
of
homework,
happy to be
home with
mom and
dog

Stressed/anxious
for Sociology
midterm,
overwhelmed by
workload, felt
productive by the
end of the day

Stressed/anxious
for Sociology
midterm

Really
stressed/sad
because of
chemistry, trying
to stay
positive/look on
the bright side,
happy because
my cold is gone

Food &

Drink: water

Drink:

Drink:

Drink:

Drink: water,

Drink: water

Drink: water

Jun 2

Drink

throughout day
Dinner: None
Snacks: banana
bread and
M&Ms

water
throughou
t day
Dinner:
McChicke
n and fries
Snacks: an
apple

water,
Pepsi
Dinner:
spaghett
i
Snacks:
peanuts

water
throughout
day
Dinner:
Korean
BBQ

blueberry juice

throughout day

throughout day

Dinner: Korean
BBQ

Dinner: phat si-io

(pad see ew)

Dinner:
pepperoni pizza

Snacks: peanut
butter crackers,
apple slices

Snacks: crpe,
banana

Snacks: boiled
egg, banana

Snacks:
apple slices

Medication
s or Sleep
Aids

2 pills Nyquil
for cold

2 pills
Nyquil for
cold

2 pills
Nyquil
for cold

2 pills
Nyquil for
cold

2 pills Nyquil for

cold

None

None

Bedtime
Routine

Skin routine
(20 min), relax
(20 min)

Skin
routine
(20 min),
relax (20
min)

Skin
routine
(20
min),
relax (20
min)

Skin routine
(20 min),
relax (20
min)

Skin routine (20

min), relax (20
min)

Skin routine (20

min), relax (20
min)

Skin routine (20

min), relax (20
min)

Bed Time

1:30 AM

9:30 PM

11 PM

12 AM

12 AM

11 PM

11 PM

Sleeping & Getting Back to Sleep

Wake-up
Time

10 AM

8 AM

10 AM

11 AM

8 AM

8 AM

8 AM

Sleep Breaks

Yes, went back

to sleep
immediately

Yes, went back

to sleep
immediately

No

No

Yes, woke up
twice, went
back to sleep
but took about
five minutes

No

No

Quality of
Sleep

Good

Good

Great

Great

Could be
better!

Great

Great

Jun 3

Total Sleep
Hours

9.5 hours (+2

during nap) =
11.5 hours

11.5 hours

11 hours

11 hours (+2
during nap) =
13 hours

8 hours

9 hours

9 hours

Critical Thinking Questions

1. Average number of hours you slept for the five weekday nights? What was the average
number of hours you slept on the weekend? Discuss the factors (individual and
environmental) that affected the duration or quality of your sleep.
The average number I slept for the five weekday nights was 10.4 hours. The average
number I slept for the weekend was 10.5 hours. I did a pretty good job of meeting my
eight-hour mark!
One of my individual factors (according to the socio-ecological model) that affected the
duration of my sleep is my knowledge and understanding of the importance of sleep.
After reading chapter 4, I was slightly horrified at how poorly I slept over the past few
years. Now that I am in college, I am more conscious of my sleeping patterns and making
sure that I get at least eight hours of sleep every night. I do not want my academic
performance to deteriorate as a result of poor sleeping habits. Sleep is a top priority in my
list now, along with making sure that I eat well. I also realize that as long as I get my
eight hours, the quality of my sleep is pretty good. Even if I have a cold, or if I wake up
during the night, I always wake up feeling fine because I slept for an adequate amount of
time.
My roommate developed a cold this past week, which is one environmental factor that
contributed to the quality of my sleep. She would cough throughout the night, which
would make me wake up once or twice. In the community, most of my FIG members
were sick as well. I ended up catching a cold from someone in my chemistry lecture hall,
and the weather outside also contributed to my vulnerability (I need to invest in a nice
rain jacket). My personal health status was not very good this week as I had a runny nose,
sore throat, constant cough, stomach aches, and fevers. Because of my cold, I tried to
sleep longer during the weekends when I knew that I did not have to wake up early for
class. My stress also affected my sleep, although I still got an adequate amount of sleep
and good quality sleep. I feel as though I wouldve slept even earlier if I was not so
stressed over my midterms. Next week, I think my sleep will be much better.
2. In Part 2, did you answer yes to any of the questions? If so, do you think you need to see
your doctor about your sleep quality?

Jun 4
I answered yes to Do you feel sleepy during the day or doze off watching TV, reading,
driving, or engaging in daily activities, even though you get eight hours of sleep a night?
I have had trouble in the past in regards to my sleep habits, and I have seen a doctor for it.
I was extremely sleep deprived in high school (mostly due to stress, anxiety, schoolwork)
and therefore needed physician attention. I would go a few days without sleep because I
was busy studying for the SATs, applying for colleges, balancing my grades at school,
going to tutoring, and going to meetings. My lack of sleep was mostly due to my own
beliefs, because I definitely did not find sleep a priority in my life. In this situation, my
individual factors, such as my beliefs, played a huge role in determining my sleeping
patterns. Although my parents encouraged me to sleep earlier, I would never listen to
them (unfortunately). I always knew that sleep was important, but I did not realize the
impact it would make on my overall behavior and performance until this past summer. I
had immense issues with sleep, possibly because of my collected sleep debt during the
school year. There would be nights when I could not sleep at all, and days when I slept
the entire day away. I would always wake up feeling groggy. My sleep pattern was
incredibly inconsistent, and I would find that it was hard to be productive when all I
wanted to do was lay in bed. After my sleep experience this summer, I feel as though Ive
realized that I perform better when I get an adequate amount of sleep. Now that I am in
college, I am better at getting enough sleep as well as trying to sleep at reasonable times.
The biggest problem I see now is that I get tired during the day, and more energetic at
night. I am not sure if that requires any sort of doctor attention right away, but if this
problem persists, I may need to talk to someone about it. Otherwise, my quality of sleep
has improved immensely from what it was before.
3. Overall, do you think you are meeting your sleep needs? Why or not why? If you are not
meeting your sleep needs, what are some things you can do to change this?
I think I am meeting my sleep needs! I am getting more than eight hours a night, which
has been making me feel better than I have ever felt in the past. However, there are still
some nights where I sleep less, so I think I would like to focus on making my sleeping
patterns more consistent. For example, I would like to set some sort of SMART goal in
which I sleep around 11 PM every night, that way I would get a good amount of sleep
before my 9 AM class the next morning. It would be realistic and achievable for me,
because it would not be too early or too late. Simply being more conscious of the fact that
I should aim to go to bed around 11 PM will motivate me to get to bed at an earlier time.
I could practice this over a course of a few days, and adjust as need be. For example, if I
find that 11 is truly an inconvenient time for me, I can push forward or backwards by 30
minutes. I just need to be wary of meeting my eight hours per night!
I think when it comes to food and water, I just need to make sure that I am getting
enough. I drink water every single day, which is a big improvement from drinking very

Jun 5
little at the start of the year. Sometimes, I skip meals, and I think that might factor into
poor sleeping because my body feels worse when I forget to eat dinner or when I do not
snack on foods throughout the day. My sleep log ties into my Chapter 5 Assessing My
Diet plans, because I think that if I improve my overall diet, I can sleep better at night.
This plan includes drinking more water, switching to whole-grain foods, paying attention
to my portions, preparing my foods. I also need to make sure that I am eating more
nutrient-dense foods, and that I am snacking throughout the day so that I do not starve
myself.
The day that I started this sleep log was also the night that I developed a cold. Hopefully
after this week, I will be getting excellent sleep because my nose wont be clogged, and I
wont feel too nauseated when I wake up. My quality of sleep even while I was sick
wasnt too bad though; most nights were really great! I would wake up feeling a little bit
better each day, probably because I was getting enough sleep.
I would also like to develop a consistent exercising plan, but I am still trying to work out
the best time to do so with the schedule that I have. Because I have morning classes that
flood into the afternoon, I may have to aim for evening workouts, but not too close to
bedtime. I have been trying to go to the gym in Elm, but I also havent made it a
consistent routine. I am aiming to make deliberate exercise a priority, but all the walking
around campus has wiped me out recently! I think if I make it a plan to exercise more
often, the quality of my sleep will improve because I am relieving stress and bad energy
through exercise. My feelings portion of the sleep log was incredibly negative this
week, so I am going to try and uplift my mood by doing things that I know will make me
happy, like catching up with friends around campus and talking to my supportive Honors
advisors! I will also try and turn my feelings of distress towards my exams into positive
stress and work hard to score well instead of dreading every minute until the exam week
is over. If I feel happier overall, I know that I will sleep better, which in turn cycles into
feeling happy because of good quality sleep.