Self change project overview and implementation strategies

Self-Change Project- Bedtime Prior to Midnight

Overview- 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 asleep and forty-three percent woke up more than once a night. These same students regularly disrupted their circadian rhythm by staying up regularly quite late on weekends (Central Michigan University, 2008). Regular sleep is even more important for students with any degree of learning disability as well as those that are trying to amass a great deal of new, or complicated information. Students should understand that the brain can only process information and retain new facts with proper rest and a chance to complete the biological functions that are required to learn (Kaminski, et.al., 2006).

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 find the will-power to adhere to the premade schedule. 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

No appreciable difference in waking, etc.