Conduct your own sleep stud
To conduct your own sleep study.
Research question: Are hours of sleep associated with feeling rested?
Part 1: Use the following table to record your sleep patterns for at least 4 days. Copy and paste this table into another document. You will be submitting it with this assignment:
Sleep trackerDay/DateBed TimeWake-up timeDid you wake up during the night (yes/no)Did you get up during the night (yes/no)Total hours sleptHow rested do you feel on a scale of 1-5 upon waking. (1= not rested at all. 5= very rested)
Part 2: Answer the following questions:
What type of study did you conduct?
What are your variables?
What was your average (mean) hours of sleep? (in order to find this you need to add up all the hours of sleep and divide it by the number of days you tracked. Ex: Day 1 sleep: 7 hours, Day 2 sleep: 6 hours, Day 3 sleep: 7 hours, Day 4 sleep: 8 hours. Average= 7 + 6 + 7 + 8= 28/4= 7 hours on average.
Now look up the average recommended hours of sleep for your age. What is your source and do you feel it is reliable? Why or why not?
What are some things that may have influences your sleep habits this week? Provide at least two examples.
What other variables do you think should be included in future studies?
Discuss ethical issues with the process of recording your own data?
Do you think there is a connection between feeling rested and academic performance? How might you conduct a study to assess this?
Identify your study design, variables, and what you might do.
Include your sleep tracking table in your assignment submission!
Self-care reflection and plan
To reflect on what you are doing for self-care and design a weekly self-care plan.
Self-care is defined as “actions an individual might take in order to reach optimal physical and mental health” (GoodTherapy, 2019). Engaging in activities that you view as self-care should make you feel relaxed, rejuvenated or energized, rather than depleted, depressed, angry, or defeated. Self-care might seem selfish, however several studies show that individuals who engage in practices of self-care are more resilient and better able to cope with everyday challenges. Sometimes it is hard to find the motivation to engage in self-care, even with all of these positive benefits. Therefore, it is especially important to have a self-care plan when we are in the midst of a global pandemic, economic crisis, and renewed interest in dismantling systemic oppression.
Growing up, how was self-care viewed within your family? Reflect on how your parents practiced or discussed self-care and describe how it influenced your own perception of self-care.
Describe a self-care routine that you engage in on a weekly basis. Explain the specific activities you do to take care of yourself physically and mentally. If you do not currently have a self-care routine, discuss the challenges you face in establishing one.
Explain the concept of self-care and its importance in maintaining optimal physical and mental well-being. Provide examples of two self-care activities that align with your own personal goals and explain why you believe they will contribute to your overall well-being.
Compare and contrast intrinsic and extrinsic motivation and analyze how they relate to your perspective on practicing self-care.
Develop a personalized plan to motivate yourself to engage in self-care consistently. Discuss two to three strategies that you will employ to enhance your motivation moving forward.
Comment on a classmates recommendations for #4 above.
https://www.psychologytoday.com/us/blog/skinny-revisited/201805/self-care-101Links to an external site.
https://www.verywellmind.com/self-care-strategies-overall-stress-reduction-3144729Links to an external site.
https://www.psychologytoday.com/us/blog/shyness-is-nice/201403/seven-types-self-care-activities-coping-stressLinks to an external site.
Please use the provided text box to submit your answers.
You will be graded using the rubric provided. Here are some instructions for how to view the rubric in a discussion.
Example response that received credit:
I do not recall seeing my Dad practice self-care at all while growing up. He was always working, even when he was at home. I remember my Mom going to breakfast with her friends every Friday morning, attending a ceramics class every Thursday evening, and every Wednesday night she would have a group of foster mother’s over for a night of visiting. As for talking to me or my siblings about self-care, my parents never did talk to us about it until we were well into our adult lives.
I am an active member of a 12 step program, so I attend one in-person meeting every Wednesday after going to dinner with my sponsor and a friend of mine. I also attend a virtual meeting every night of the week. Usually, I will put my phone down and dismiss all house chores on one of my weekend days so that my family can simply enjoy each other’s company.
I would like to practice mindfulness by meditation. I have always struggled with meditation because I was told that I had to clear my mind and, that was an impossible task for me to accomplish! I have recently learned that it’s not necessarily about quieting one’s mind, but more about choosing to allow thoughts to come and go as they will. I also want to eat healthier. I have recently quit smoking and feel that another way to improve my mind and body is to try to eat healthier.
Intrinsic- I practice self-care because it helps me to feel better about myself. I am more clear minded when I am mentally fit or, healthy. For example- I quit smoking because I wanted to be healthier and free of my one last addiction. I wanted to breathe better. I wanted to live longer. I’ve been successful, so far, because I am doing it for me. My desire to achieve this goal is not tied to anything outside of myself, besides saving a little extra money! Extrinsic- I practice self-care to receive a reward, or acknowledgment for my accomplishments. For example, I quit smoking. I have stopped smoking several times in the last few years, but I was never successful at quitting because I wanted to fit in with the crowd, or be able to hang out and be social. I often wanted to quit to make my children proud, but never felt that they were proud of me. I would start again because everything I was seeking was fully dependent on someone or something outside of myself.
I will be aware of how I feel when I have a clear mind after meditation and use that awareness as motivation to continue to practice this skill. Also, I will be more aware of how I am feeling when I eat healthy. Do I have more energy? Am I sleeping better? Am I craving less unhealthy food? Am I more capable of eating less healthy food items in moderation while I am eating healthy? I think awareness would be a key factor in my motivation to continue practicing self care.