An alarm was set each night signaling the self-agreed upon time for bed. I explained to friends and family that this was an important behavioral change in my life, as well as an academic exercise, and asked for their support. The process of self-change by using consciousness raising and reevaluation of goals and behavior were also an important part of the motivation for this study. I followed the prescribed agreement for a three-week period, realizing that I would need a few days at several levels in order to be successful (See Appendix B). At the end of three weeks my quality sleep averaged above 7.5 hours, thus increasing the basal measurement by 50% (from 5.0 hours to 7.5 hours). Discussion- the intervention was a success and there was a clear set of lifestyle and behavioral changes that were made. General feelings of self-worth, sense of direction, and contentment/happiness with the world increased; friends and colleagues reported a noticeable mood shift towards the positive; quiz scores improved, as did short- and long-term memory indicators. I was more efficient at work, and with the addition of some meditative exercises and outdoor activity am now able to awaken and feel refreshed and productive. The most difficult part of the behavioral change, however, remains keeping on a regular schedule. I realize that I am prone to "make exceptions" during weekends or important social events, and try to limit that disruption. The exercise also assisted me in understanding my own rhythms and needs, an important part of self-discovery.

APPENDIX a

Ideas that helped during the sleep change behavior project:

1. Alcohol consumption was modified and reduced.

2. I do not smoke, but made a conscious effort to be away from those who do.

3. I scheduled 30 minutes of exercise per day.

4. I supplemented my diet with a multi-vitamin complex as well as a B-complex; the B-complex taken during the evening meal.

5. I refrained from drinking any caffeinated beverage after 6pm, and consumed no food 1-hour prior to the new sleep time.

6. I practiced meditative breathing and simple meditation prior once in bed, using relaxing music, environmental sounds, etc. To assist me.

7. To reset my circadian rhythm, I took 5 mg of melatonin sublingually 30 minutes prior to bedtime each night.

8. On the nights when I had difficulty sleeping I used additional relaxation techniques and bio-feedback to relax ("How's Your Sleep;" Jones, 2008).

APPENDIX B

Day

Alarm Time

Comments

1

Fairly easy to take a warm shower and go to bed based on alarm signal

2

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