krishnasangani

[krishnasangani]

MY Journey!

Hi Blog! This will be the last update for this project.

Four months have passed, and it's the end of my behavior modification journey. I am so glad I was able to track my sleep and understand how much sleep brings so many benefits. Part 2 of the behavior modification has been a much-improved version of the first part.

Below is my sleep intake data from April 6, 2023, to May 6, 2023.

What worked for you? What reinforcements helped you achieve your goals?

Overall, I was able to track my sleep hours every day and compile them all together to be aware of how many hours I sleep on an average weekly basis. From a behaviorist perspective, if I change my behavior towards a negative habit, I can develop many improvements. For instance, I realized that if I stopped using social media before going to sleep and replaced it with either writing a journal or reading a book, I would have better sleep efficiency, which served as a positive reinforcement. In line with this,  I also showed several other positive reinforcements, such as having 7 hours of average sleep, walking up and going to bed at my intended time, and sleeping early to have a productive and energized day. I was able to let go of most of my negative reinforcement. 

Here is my table of positive and negative reinforcement that I implied in both part 1 and part 2 of this project. This table has helped me reach my goal and, as much as possible, avoid negative reinforcement, which used to be a habit before starting this behavior modification project.

What did not help?

The three practices that I still have to improve or have not helped me are:

Sleeping super late at night due to late-night hangouts with friends on weekends.

Procrastinating academics is another requirement late at night, resulting in sleeping less than 6 hours.

Meditation for better sleep rhythms and efficiency

Did you modify anything in this 2nd part?

YES, as mentioned above, I was able to improve a lot, and I was able to let go of unhealthy habits that would prevent me from accomplishing my goals. Most days, I slept and woke at my intended time and had better sleeping rhythms. I could not follow meditation because, as a college student, it was hard to relax my brain. After all, I was constantly thinking about anything. However, during my summer break, hopefully, I would put meditation as my top priority.

Furthermore, I have found many healthy replacements for coffee, such as matcha, juices, tea, coconut water, and hot cocoa. I can now finally say that I am not the same coffee addict as four months ago. This project has been beneficial to me because it makes me aware of how much putting time into sleep is vital because it keeps the body working and active and improves brain performance. 

Here is the list of positive practices I have developed while reaching this goal:

Reading a book or writing a journal before going to sleep

Finding a healthy replacement for coffee

Creating a sleep schedule through Sleepwatch Application

Moderate workouts, at least three times a week

Avoid watching movies late at night during the weekdays

What can you say about the effect of the environment in changing a desired behavior?

Four months ago, I would put sleep as my least priority and had such an unhealthy and disorganized routine. I was a night owl who had early morning classes which negatively impacted my health, academics, and other requirements. However, as a college student, I realized that to be energized and productive throughout the day, I needed to change this unhealthy habit of mine. In terms of my environment, I was fortunate and blessed to have supportive family and friends who motivate and encourage me to reach my goal,

Conclusion and Recommendations

Sleep may not be at the top of people's minds when they think about their health. But healthy sleep practice is essential because it allows the body and mind to be recharged and the brain to function properly. Additionally, sleep ensures normal human cognitive performance, which keeps the person having a wide variety of attention, language, decision-making, learning, and memory.

So, to those who have an unhealthy sleep habit, as I did four months ago, I recommend you track your sleep and change your routine by creating a behavior modification goal. 

For more information on sleep, you can click this link.

SleepSwell Guys!

[krishnasangani]

WEEK 13-14: APR 12- APR 23

What have I noticed

Hello! Like in previous weeks, I have been following a schedule to wake up and sleep at my intended time. I have been having healthy and productive periods of sleep. I have also been efficient with my tasks and deadlines, finishing them early to sleep properly. Regarding my coffee consumption, I only drink a maximum of 1 cup of coffee. That said, I have been well-rested and following a healthy sleep lifestyle.

WEEK 13 BASELINE DATA

WEEK 14 BASELINE DATA

What I should improve on

Improve sleep efficiency and sleep rhythms.

What should I maintain on

To continue sleeping and waking up at my intended time

To read books or write journals before going to sleep

To find healthy alternatives to coffee

What should I stop continuing

To not stay awake later than 2am

Recommendations/Suggestions for the week onwards

To continue following a healthy sleep habit

[krishnasangani]

WEEK 11-12: APR 2 - APR 11

What have I noticed?

In these past two weeks, I first noticed how much I reduced drinking coffee. From being addicted to coffee, I was able to control my consumption and was able to reach my goal. I did not drink coffee for one week straight and replaced it with alternatives such as orange juice, tea, matcha, hot chocolate, etc. I was able to rest a lot this week because it was holy week, and it was also my birthday on April 9, 2023. I also developed a habit of writing down notes and reflecting in a journal before going to bed, which has improved my sleep efficiency.

WEEK 11 BASELINE DATA

WEEK 12 BASELINE DATA

What I should improve on

Improve sleep efficiency and sleep rhythms

What should I maintain on

To continue sleeping and waking up at my intended time

To read books or write journals before going to sleep

To find healthy alternatives to coffee

What should I stop continuing

To stop sleeping less than 6 hours

To not stay awake later than 2am

Recommendations/Suggestions for the week onwards

To continue having healthy sleep habits

[krishnasangani]

WEEK 9-10: MAR 19 - MAR 30

What have I noticed

Hello, This is my summary for Weeks 9-10, which started on March 19, 2023, and ended on March 19, 2023. This week I brought so many positive reinforcements regarding my sleep. Most days, especially on a weekday, I could sleep and wake up at my intended time and had an average of 7 to 8 hours. Because of forming these positive changes, I was able to be energized and productive throughout my two weeks. My stress level in academics and other commitments has been significantly better, and I am able to fulfill my requirements on time.

WEEK 9 BASELINE DATA

WEEK 10 BASELINE DATA

What I should improve on

To not sleep super late at night.

What should I maintain on

To continue sleeping and waking up at my intended time

To read books or write journals before going to sleep

To find healthy alternatives to coffee

What should I stop continuing

To stop sleeping less than 6 hours

Recommendations/Suggestions for the week onwards

To continue having healthy sleep habits

[krishnasangani]

WEEK 7-8: MAR 7 - MAR 18

Behavior Modification Project PART 2

Hello, I'm Back! From week 7 onwards, I will log the second part of my behavior modification project. However, there will be some changes when documenting my baseline data. Instead of updating my blog every week, I will update it once every two weeks to make it more organized and less overwhelming. I won't be adding details for every day, but instead, I will summarize below what I have noticed and what changes I should implement.

Week 7 Baseline Data

Week 8 Baseline Data

What I have noticed

I have noticed much improvement in my sleep intake over the two weeks. On some days, I woke up and slept at my intended time, positively impacting my mental and physical health. Although there are some days when I sleep super late due to my academic workload and going out late at night with friends, which I need to change. However, for these past weeks, I was able to have a well-rested sleep and productive days, which felt healthy.

What I should improve on

I should improve on going to bed early, before midnight.

What should I maintain on

Waking up and going to sleep at my intended time.

I should continue reading or writing journals instead of scrolling over social media before bed.

Maintain drinking coffee once daily or find alternatives such as tea and hot cocoa to replace coffee.

Continue maintaining a 7-hour average time asleep.

What should I stop continuing

I should avoid sleeping at 2:30 am and waking up late as it results in oversleeping.

[krishnasangani]

My Progress!

From January 25, 2023, to March 4, 2023:

Recap:

It's been six weeks since I started tracking my sleep and modifying my behavior to improve my habit. My goal to change my sleeping habit is to have six to eight hours of sleep every day and consume coffee a maximum of once daily. From the first few weeks, I have observed that the main factors that caused me to sleep less are in the table below:

List of approaches that have impacted my behavior based on the factors that t have affected me:

When I was aiming for my goal, I used these approaches that helped me improve and better understand my sleep lifestyle. I realized that having a healthy sleep is very crucial to focus because it does not only benefits physical health but also mental health. "Sleep helps prepare our brain for learning new things."

When we are completely rested, we have a healthier immune system, increased concentration, reduced stress, and better metabolism. Moreover, when I am well rested, I can have a productive day and pay attention to my academics and personal matters more effectively.

I learned what reinforcement has affected my behavior, which made me change my mindset when it comes to managing my sleep.

Having this mindset drives me to work hard to achieve my goal throughout the six weeks of my behavior modification project. Knowing my positive and negative reinforcement has made me aware of what factors I should add and what elements I should remove to increase the chance of reaching my goal. This reinforcement has played an essential role in my daily progress and strengthened my desired behavior to modify my habit.

Additionally, this first part of the project has driven me toward achieving good habits and focusing on the positive aspect of my behavior. A driven mindset gave me the urge to take my goals seriously and the passion for improving and enhancing my everyday habit.

Overall:

With this in mind, in the succeeding weeks, for my second behavior modification project, I aim to have better sleep efficiency than the past six weeks and a more organized sleep schedule. I want to focus on how to avoid cramming academic work late at night. I will also try meditation, as it is a great approach to relaxing both body and brain, which may enhance my sleep quality.

My goal remains the same!

Goal: To sleep before midnight and wake up early in the morning, around 7am, to have a healthy sleep that will benefit my mental and physical health. I will still use the SleepWatch and Health applications to track my sleeping hours. Additionally, I aim to only consume a maximum of one glass of coffee every day.

Sleep Well :)

[krishnasangani]

WEEK 6: FEB 26 - MAR 4

Hello, This is my summary for Week 6, which started on February 26, 2023, and ended on March 4, 2023. This week I was able to sleep earlier than usual, avoided social media, and replaced it with reading books and journalizing before going to sleep. I noticed that I woke up at my intended time most days of the week, and my sleeping schedule improved. Additionally, on some days, I drank hot chocolate and tea as an alternative to coffee.

February 26, 2023

Slept: 2:30 am and Woke up: 11:20 am

Total Hours of Sleep: 8 hours and 30 minutes

Coffee Intake: none 

Cause of sleeping at this time: I slept late because I binge-watched Outer Banks with my friends. 

The effect after waking up: I woke up super late, which made me feel unproductive. I overslept. 

February 27, 2023

Slept: 1:00 am and Woke up: 7:30 am 

Total Hours of Sleep: 6 hours and ten minutes

Coffee Intake: none

Cause of sleeping at this time: I was reading long articles for academic purposes. 

The effect after waking up: I woke up at my intended time but felt a bit sleepy. 

February 28, 2023

Slept: 12:40 am and Woke up: 7:00 am 

Total Hours of Sleep: 6 hours and 15 minutes 

Coffee Intake: 1 iced coffee at 7:15 am 

Cause of sleeping at this time: I was editing a video and finishing up my readings. 

The effect after waking up: I woke up 30 minutes late and felt a bit sleepy in the morning. 

March 1, 2023

Slept: 11:55 pm and Woke up: 8:00 am 

Total Hours of Sleep: 7 hours and 55 minutes 

Coffee Intake: 1 hot coffee at 11:20 am 

Cause of sleeping at this time: I was editing my planner and reading a book. 

The effect after waking up: I woke up at my intended time and had a perfect amount of sleep. 

March 2, 2023

Slept: 11:40 pm and Woke up: 7:30 am 

Total Hours of Sleep: 7 hours and 34 minutes 

Coffee Intake: 1 hot coffee at 8:15 am 

Cause of sleeping at this time: I was studying for an accounting quiz

The effect after waking up: I felt energized and woke up at my intended time.

March 3, 2023

Slept: 12:00 am and Woke up: 7:00 am 

Total Hours of Sleep: 6 hours and 55 minutes 

Coffee Intake: 1 hot coffee at 9:13 am 

Cause of sleeping at this time: I was studying for a quiz and organizing my journal

The effect after waking up: I woke up feeling fresh and ready to start a productive day. 

March 4, 2023

Slept: 12:30 am and Woke up: 8:35 am 

Total Hours of Sleep: 7 hours and 45 minutes 

Coffee Intake: none (replaced it with hot chocolate)

Cause of sleeping at this time: I was watching a movie with my family

The effect after waking up: I woke up 5 minutes late, but I was completely rested. 

Sleeping Average for Week 6 - Using the Health App

What I should improve on

I should improve on going to bed early, before midnight.

What should I maintain on

I should continue reading or writing journals instead of scrolling over social media before bed.

Maintain drinking coffee once daily or find alternatives such as tea and hot cocoa to replace coffee.

Using the SleepWatch and Health application to track my sleep.

Continue maintaining a 7-hour average time asleep.

What should I stop continuing

I should avoid sleeping at 2:30 am and waking up late as it results in oversleeping.

Recommendations/Suggestions for the week onwards

I should start meditating to have better sleeping rhythms.

[krishnasangani]

WEEK 5: FEB 19 - FEB 25

Hello, This is my summary for Week 5, which started on February 19, 2023, and ended on February 25, 2023. This week, I was able to avoid social media before going to bed, and I replaced it with reading books and journalizing. I noticed that my sleeping schedule has improved, and I can get more sleep. However, I still have that tendency to sleep late, which I need to improve. Additionally, on some days, I drank hot chocolate and tea as an alternative to coffee.

February 19, 2023

Slept: 2:35 am and Woke up: 11:05 am 

Total Hours of Sleep: 8 hours and 15 minutes 

Coffee Intake: 1 iced coffee at 11:58 am 

Cause of sleeping at this time: I slept at this time because I was studying for a long exam. 

The effect after waking up: I woke up pretty late, but I rested well. I was ready to start a productive Sunday.

February 20, 2023

Slept: 1:30 am and Woke up: 8:00 am 

Total Hours of Sleep: 6 hours and 15 minutes 

Coffee Intake: Chocolate Chip Frappuccino from Starbucks at 5:08 pm

Cause of sleeping at this time: I slept at this time because I was reviewing notes for an exam in two days. 

The effect after waking up: I had a good amount of sleep hours, although I woke up 30 minutes later than my intended time. 

February 21, 2023

Slept: 12:40 am and Woke up: 6:35 am 

Total Hours of Sleep: 5 hours and 50 minutes 

Coffee Intake: 1 iced coffee at 6:53 am 

Cause of sleeping at this time: I was studying for a long exam. 

The effect after waking up: I woke up feeling a bit tired and was only somewhat rested. 

February 22, 2023

Slept: 12:45 am and Woke up: 10:10 am

Total Hours of Sleep: 9 hours and 10 minutes 

Coffee Intake: none (replaced it with mango milkshake)

Cause of sleeping at this time: I slept at this because I read a book before falling asleep. 

The effect after waking up: I felt refreshed and ready to start my day.

February 23, 2023

Slept: 12:25 am and Woke up: 8:30 am 

Total Hours of Sleep: 7 hours and 50 minutes

Coffee Intake: none (replaced it with tea)

Cause of sleeping at this time: I slept at this time because I was writing a journal. 

The effect after waking up: I woke up at the right time and slept well.

February 24, 2023

Slept: 1:00 am and Woke up: 10:30 am 

Total Hours of Sleep: 9 hours and 5 minutes

Coffee Intake: 1 iced coffee at 3:14 pm

Cause of sleeping at this time: I was reading a book and fixing my planner before going to bed. 

The effect after waking up: I woke up much later than my intended time. I overslept.

February 25, 2023

Slept: 1:15 am and Woke up: 8:55 am

Total Hours of Sleep: 7 hours and 30 minutes 

Coffee Intake: none (replaced it with hot cocoa) 

Cause of sleeping at this time: I was working on a bonus essay paper and writing my journal. 

The effect after waking up: I woke up at this time because I had to attend the clinic for an annual physical exam. I woke up on my intended time.

Sleeping Average for Week 5 - Using the Health App

What I should improve on

Sleeping early and waking up early

I should improve on finishing my academic work and task by 10:30 pm

What should I maintain on

I should continue reading or writing journals instead of scrolling over social media before bed.

Maintain drinking coffee once daily or find alternatives such as tea and hot cocoa to replace coffee.

Using the SleepWatch and Health application to track my sleep.

Continue maintaining a 7-hour average time asleep

What should I stop continuing

Going to bed super late at night

I should avoid oversleeping.

Recommendations/Suggestions for the week onwards

I should start meditating to have better sleeping rhythms.

[krishnasangani]

WEEK 4: FEB 12 - FEB 18

Hello, This is my summary for Week 4, which started on February 12, 2023, and ended on February 18, 2023. This week, I aim to find alternatives for coffee, such as tea, hot chocolate, matcha, etc. I also aim to avoid binge-watching shows late at night and prioritize my sleep. I will still be using the SleepWatch application to track my sleep and the Health application to measure the average rest I have spent for week 4.

February 12, 2023

Slept: 1:00 am and Woke up: 10:00 am 

Total Hours of Sleep: 8 hours and 55 minutes 

Coffee Intake:  1 iced coffee at 6:45pm

Cause of sleeping at that time: I slept at this time because I was cleaning my whole closet, which took a lot of time. 

The effect after waking up: I woke up completely rested with no sleep disruption. Based on SleepWatch, my sleep efficiency was 99% good, which is progress.

February 13, 2023

Slept: 2:10 am and Woke up: 8:10 am 

Total Hours of Sleep: 5 hours and 45 minutes 

Coffee Intake: none (replaced it with tea) 

Cause of sleeping at that time: I slept late because I was finishing up my research paper, and I also binge-watched shows and did not realize the time. 

The effect after waking up: I was a bit sick when I woke up, and my body was tired. I wanted to sleep more but could not because I had a 9am class. 

February 14, 2023

Slept: 12:10 am and Woke up: 6:25 am 

Total Hours of Sleep: 6 hours and 10 minutes 

Coffee Intake: none (replaced it with tea) 

Cause of sleeping at that time: I slept at this time because I was helping my brother with his college apps. 

The effect after waking up: Based on the previous day, I slept early today and felt good. Although I had a hard time waking up, I somewhat rested. My sleep efficiency was  99% percent good. 

February 15, 2023

Slept: 1:25 am and Woke up: 10:30 am 

Total Hours of Sleep: 9 hours 

Coffee Intake: none (replaced with hot chocolate) 

Cause of sleeping at that time: I came home pretty late from GALentines date with my friends. There was super traffic coming back home. 

The effect after waking up: I woke up feeling completely rested, and I was ready to start my day. I wanted my day to be productive. 

February 16, 2023

Slept: 12:30 am and Woke up: 8:00 am 

Total Hours of Sleep: 7 hours of sleep 

Coffee Intake: Chocolate chip frappucino from Starbucks at 6:14pm

Cause of sleeping at that time: I Slept at this time because I was studying for a quiz. 

The effect after waking up: Woke up 30 minutes late from the alarm clock. But I felt completely rested and refreshed. 

February 17, 2023

Slept: 1:10 am and Woke up: 7:00 am 

Total Hours of Sleep: 5 hours and 45 minutes 

Coffee Intake: none (replaced it with hot chocolate)

Cause of sleeping at that time: I slept at this time because I was helping my brother with his task. 

The effect after waking up: It was good enough to sleep, but I wished I had gone to bed earlier to sleep more.

February 18, 2023

Slept: 4:15 am and Woke up: 11:15 am 

Total Hours of Sleep: 6 hours and 55 minutes 

Coffee Intake: 1 caramel macchiato from Starbucks at 1:22 pm 

Cause of sleeping at that time: I was out with my friends and slept over at their place. I pulled an all-nighter.

The effect after waking up: I had a big headache and felt unhealthy. I was not at all rested. 

Sleeping Average for Week 4 - Using the Health App

Based on the Average time I have slept this week, I should do this on the week onwards:

What I should improve on

Instead of scrolling over social media before going to sleep, I should replace it with reading or journalizing.

I should improve on finishing my academic work and task by 10:30 pm

I should improve on sleeping early and waking up early

What should I maintain on

I should continue to find alternatives to replace it with coffee

Using the SleepWatch and Health application to track my sleep.

Not taking long naps in the middle of the day.

What should I stop continuing

Stop sleeping super late and waking up super late during the weekends. Don't pull an all-nighter, as it is not healthy.

I should avoid oversleeping.

I should not binge-watch movies/tv series late at night and prioritize my sleep.

Recommendations/Suggestions for the week onwards

I should continue finding alternatives to replace it with coffee.

I should start meditating to have better sleeping rhythms.

I should start reading or journalizing instead of scrolling over social media before going to bed.

I should reach an 8-hour average sleeping goal from the week onwards.

[krishnasangani]

WEEK 3: FEB 5 - FEB 11

Hello, This is my summary for Week 3, which started on February 5, 2023, and ended on February 11, 2023. This week my goal is to avoid consuming coffee and use different alternatives for coffee. Like the previous week, my goal is to sleep for 8 hours, hopefully at the same time each day, and wake up at the same time each day. I also aim to avoid binge-watching shows late at night and prioritize my sleep. I will still be using the SleepWatch application to track my sleep and the Health application to measure the average rest I have spent for week 3.

February 5, 2023

Slept: 12:30 am and Woke up: 8:30 am 

Total Hours of Sleep: 7 hours and 50 minutes 

Coffee Intake: 1 iced coffee at 4:44pm

Cause of sleeping at that time: I slept at this time because I was out late watching a movie and got back home at around 11:45 pm. 

The effect after waking up: I woke up feeling active and completely rested. I felt like starting my day productively. 

February 6, 2023

Slept: 2:10 am and Woke up: 8:10 am 

Total Hours of Sleep: 6 hours of sleep

Coffee Intake: 1 iced coffee at 8:25 am

Cause of sleeping at that time: I slept at this time because I was having a late-night video call with my friends. 

The effect after waking up: I woke up having back pain; as I workout yesterday. I felt drowsy, but once I drank coffee, I felt less tired.

February 7, 2023

Slept: 1:10 am and Woke up: 6:30 am

Total Hours of Sleep: 5 hours and 15 minutes

Coffee Intake: 1 iced coffee at 6:48am 

Cause of sleeping at that time: I slept late because I attended a 25th wedding anniversary and came home at around 11pm. And then, I worked for a bit before sleeping at 1am. 

The effect after waking up: After waking up, I felt tired and exhausted because I danced a lot at the wedding and was not energized for my morning classes. 

February 8, 2023

Slept: 1:30 am and Woke up: 9:00 am 

Total Hours of Sleep: 7 hours and 25 minutes 

Coffee Intake: none 

Cause of sleeping at that time: I slept late because I went out with my friends and had to finish some organization work. 

The effect after waking up: I woke up not feeling tired and completely rested. I did not have any classes, so I could wake up late.

February 9, 2023

Slept: 12:30 am and Woke up: 8:00 am  

Total Hours of Sleep: 7 hours and 25 minutes

Coffee Intake: none

Cause of sleeping at that time: I slept at this time because I was finishing up an essay, and then before going to sleep, I was scrolling over social media.

The effect after waking up: I woke up at the exact time I intended to wake up and felt completely rested. This amount of sleep was proper for me. 

February 10, 2023

Slept: 1:30 am and Woke up: 6:05 am  

Total Hours of Sleep: 4 hours and 30 minutes 

Coffee Intake: 1 iced coffee at 9:25 am 

Cause of sleeping at that time: I was catching up on many academic requirements due this week. 

The effect after waking up: I woke up feeling drained and overwhelmed with everything I had to submit this week. Woke up this time because I had a morning class at 7:30 am.

February 11, 2023

Slept: 1:35 am and Woke up: 11:30 am

Total Hours of Sleep: 9 hours and 45 minutes 

Coffee Intake: none 

Cause of sleeping at that time: I was finishing my deadlines and then watched a movie afterward. 

The effect after waking up: I woke up feeling that I overslept. 

Sleeping Average for Week 3 - Using the Health App

Based on the Average time I have slept this week, I should do this on the week onwards:

What I should improve on

I should improve on sleeping early and waking up early.

I should finish my academic work earlier.

I should minimize my use of social media before going to bed.

What should I maintain on

Drinking coffee once only.

Using the SleepWatch and Health application to track my sleep.

Not taking long naps in the middle of the day.

Working out or going for a walk every day

What should I stop continuing

I should stop studying super late at night.

I should stop procrastinating because it affects my sleep schedule.

I should avoid oversleeping.

I should stop coming home late at night after a hangout or event.

Recommendations/Suggestions for the week onwards

I should reach an 8-hour average sleeping goal from the week onwards.

Instead of drinking coffee, I should drink tea as my alternative

Instead of sleeping late and waking up late, I should reverse: sleep early and wake up early

Instead of studying late at night, I should study early in the morning.

[krishnasangani]

WEEK 2: JAN 30 - FEB 4

Hello, This is my summary for Week 2, which started on January 30, 2023, and ended on February 4, 2023. As promised, I have used the SleepWatch application to track my sleep and the Health application to know the average rest I have spent for week 2. This week my goal was to sleep for 8 hours, hopefully, sleep at the same time each day and wake up at the same time each day. I aimed to go to bed before 12am and wake up at 7:30am every day, depending on my classes the following day.

January 30, 2023

Slept: 1:40 am and Woke Up: 7:25 am

Total Hours of Sleep: 5 hours and 45 minutes

Coffee Intake: 1 glass of Iced Coffee at 8:04 am

Cause of sleeping at that time: I was working on my Biological Perspective paper for psychology and advanced studying Ethics of Family

The effect after waking up: I felt a bit energized when I woke up. Once I drank coffee, I was ready to start my day.

January 31, 2023

Slept: 1:00 am and Woke Up: 6:30 am 

Total Hours of Sleep: 5 hours and 30 minutes 

Coffee Intake: 1 glass of Iced Coffee at 3:57 pm

Cause of sleeping at that time: I slept late because I was reading Dante Inferno II and III, binge-watched grey's anatomy and had a video call with my friends. 

The effect after waking up: I woke up feeling tired and wanted to sleep more, but I had a 7:30 am class. 

February 1, 2023

Slept: 2:40AM and Woke Up: 8:30AM

Total Hours of Sleep: 5 hours and 40 minutes

Coffee Intake: none

Cause of sleeping at that time: I Slept late because I was watching a movie with my friends. 

The effect after waking up: I woke up late because I had no classes. 

February 2, 2023

Slept: 12:55 am and Woke Up: 7:30 am

Total Hours of Sleep: 6 hours and 25 minutes

Coffee Intake: 1 Iced coffee at 8:11 am

Cause of sleeping at that time: I slept at this time because I was working on an activity for Dante, and I watched Grey's Anatomy

The effect after waking up: I woke up at this time because I had classes for Ethics at 9 am.

February 3, 2023

Slept: 1:00 am and Woke Up: 7:20 am

Total Hours of Sleep: 6 hours and 10 minutes

Coffee Intake: 1 iced coffee at 8:48 am

Cause of sleeping at that time: I slept at this time because I was working on my Behavior Modification Blog 

The effect after waking up: I woke up with back pain because I slept on one side. And I woke up this time because I had a 7:30 am online class. 

February 4, 2032

Slept: 2:55 am and Woke Up: 12:05 am

Total Hours of Sleep: 9 hours

Coffee Intake: none

Cause of sleeping at this time: I slept late because I was studying Intro to People Development and editing my Fitness video.

The effect after waking up: I felt energized and completely rested.

Sleeping Average for Week 2 - using the Health Application

Based on the Average time I have slept this week, I should do this on the week onwards:

What I should improve on

I should improve on sleeping early and waking up early.

I should minimize my time binge-watching.

I should minimize my use of social media before going to bed.

What should I maintain on

Drinking coffee once only.

Using the SleepWatch and Health application to track my sleep.

Not taking long naps in the middle of the day.

What should I stop continuing

I should stop studying super late at night.

I should stop procrastinating because it affects my sleep schedule.

[krishnasangani]

WEEK 1: JAN 25 - JAN 29

Hi Again! So I have started recording my sleeping logs and the coffee I consumed. This is week 1, which began January 25, 2023, til January 29, 2023. Unfortunately, some of the days were not able to be tracked by the SleepWatch Application. So for this week, I won't be adding pictures of my SleepWatch, but I promise to add them from next week onwards. I have added photos of the coffee I drank this week below. Every day I measure my data and take note of the following:

The time I go to sleep

The time I wake up

Total Hours of Sleep

Coffee Intake

The cause of sleeping at that time

The effect after waking up

The goal of this week: This week's goal is to sleep 6-8 hours daily with a minimum of 1 cup of coffee daily. To use the sleep watch app to track my sleep and to be in bed by 11:30pm.

January 25, 2023

Slept: 1:35 am and Woke Up: 9:35 am

Total Hours of Sleep: 8 hours and 2 minutes

Coffee Intake: None

Cause of sleeping at that time: No classes that day

The effect after waking up: I felt energized and fresh after waking up

January 26, 2023

Slept: 2:04 am and Woke Up: 9:00 am 

Total Hours of Sleep: 6 hours and 56 minutes 

Coffee Intake: 1 glass of Iced coffee at 9:34 am

Cause of sleeping at that time: I had a lot of academic work last night 

The effect after waking up: my head hurt a little bit when I woke up.

January 27, 2023

Slept: 12:50 am and Woke up: 5:05 am 

Total Hours of Sleep: 4 hours and 15 min

Coffee Intake: 2 cups of Iced coffee at 6:53 am

Cause of sleeping at that time: Finishing my PA Log 1 and Binge Watching Grey's Anatomy 

The effect after waking up: I had to wake up early because I had a 7:30 am class and felt super exhausted. 

January 28, 2023

Slept: 5:07 AM and Woke Up: 12:45 AM

Total Hours of Sleep: 7 hours and 38 minutes 

Coffee Intake: none 

Cause of sleeping at that time: I Slept in the morning because I attended a farewell party

The effect after waking up: I woke up with a big headache and was hungover.

January 29, 2023

Slept: 7:04 am and Woke Up: 2:24 pm 

Total Hours of Sleep: 7 hours and 19 minutes 

Coffee Intake: 1 Tall Cafe Latte from Starbucks at 2:54 pm

Cause of sleeping at that time: I Slept in the morning because I went to a partying with my friends the whole night and I had breakfast with them.

The effect after waking up: I woke up with a big headache and was hungover.

Pictures of the Coffee I consumed

January 25, 2023 - no coffee

January 28, 2023 - no coffee

Summary of the week

What I need to improve on

If possible, I need to wake up at the same time each day.

Go to bed around the same time each day.

I need to improve on only drinking coffee once and not twice a day.

I need to go to bed early, at least at 12:00am max

I should avoid taking naps during the day

What I need to maintain

Take a 30-minute to 1-hour walk every day

Avoid having midnight cravings

What I need to get rid of

To stop sleeping super late at night and waking up late.

Stop sleeping in the morning during the weekends.

Stop thinking of caffeine as the solution to drink before going to classes in the morning.

Recommendations/Suggestions for the week onwards

Instead of drinking coffee, I should drink tea as my alternative

Instead of sleeping late and waking up late, I should reverse: sleep early and wake up early

Instead of studying late at night, I should study early in the morning.

[krishnasangani]

Welcome to MY Blog

Hi, I am Krishna!

Everyone does many things for good health: eating healthy food, drinking water, and working out. But sleeping, for some reason, is low on the list. Ever since I started college, I have noticed that my sleeping habits have been unhealthy. I am a night owl person who has early morning classes. During weekdays I would only sleep for 3-6 hours due to the college workload, binge-watching Netflix, late-night video calls with my friends, etc. This has also led me to drink an enormous amount of coffee, which has not been good for my body. My sleeping schedule has been so unhealthy and disorganized that it has become overwhelming and stressful. I have been having difficulties catching up with my academics and other requirements lately. Usually, my solution is to drink a significant amount of coffee, but that's something I would like to change because I've been obsessed with coffee to the degree that it has caused me to sleep less. Therefore my goal is to change my sleeping habits and limit the amount of coffee I intake. 

It is essential for me to change this habit because I would like to have a healthy sleeping lifestyle so that I am energized and active throughout the day. In fact, according to the Community Health Network, “quality sleep is vital to our physical and mental health.” In fact, the body and mind need sleep due to the following reason 

Reason 1: It helps the brain function

Reason 2: Keeps emotion in check

Reason 3: Reduces disease risk 

Reason 4: Keeps weight under control

For more information about it please check out this website: https://www.achn.net/about-access/whats-new/health-resources/4-reason-why-sleep-is-good-for-your-health

Check out this poster below to understand more deeply of why you need sleep.

With that being said the possible advantages and disadvantages of modifying this behavior 

Advantages: 

Managing time 

Balanced sleeping schedule 

Focused on academics 

Healthy lifestyle

Reduces stress and improves my mood 

Better mental health

Being more productive

Disadvantages: 

No drinking coffee every day

Sleeping early 

No binge-watching Netflix or talking to friends late at night

Difficult to maintain this habit

However, this behavior modification is not my first attempt. I have tried changing it, but it did not help because I needed to put in all my effort and take it seriously. Although this has made me realize how important changing my sleeping habits is, it will give me long-term mental and physical benefits.

Baseline Data

I have started logging down my sleep schedule and coffee consumption since mid of January 2023. I will be tracking my sleep hours daily using Health and SleepWatch Application. However, these apps are not 100% accurate, but they help me analyze the average base of my sleep hours. When it comes to coffee consumption, I will be tracking it by taking pictures and noting down the time I drink coffee every day. I will be updating weekly overhear with my updates and progress regarding my sleeping schedule and how it has made me change throughout.