Measuring Me Take 2

Introduction

Sleep is an essential part of our lives, and its importance cannot be overstated. Adequate sleep is critical for both our physical and mental well-being. However, many of us struggle with getting enough sleep regularly. I, for one, have had issues with getting enough sleep every night. I generally sleep pretty late, despite having to wake up early for classes. This habit of sleeping late has been quite a detriment to my well-being, which is why I believed that this was an interesting, yet important, behavior for me to measure and, hopefully, change.

Methodology

I decided to conduct an experiment to measure my sleep pattern and try to change this habit of sleeping late. I tracked my sleep pattern for four days, starting on Wednesday and ending on Sunday. I logged my data twice a day, once when I first woke up in the morning and another time when I was about to go to sleep. To track my sleep pattern, I used my phone, specifically using the mobile application SleepWatch. The app allowed me to record my sleep times and wake-up times, giving me insight and information to analyze my sleep pattern. There were added features such as listening to my sleep sounds and creating a customizable white noise soundscape to help with falling asleep once I was in bed. Logging the data was not without its challenges. The primary issue I faced was accurately recording the time that I slept. I usually cannot sleep immediately after getting into bed. To take this into account, I generally added a 10-15-minute buffer for my sleep time from when I first got into bed. Additionally, there was a day when I completely forgot to record my sleep time as I was up until 6 am. In this case, I just guesstimated the time.

Analysis

From measuring my sleep, I have come to realize that there are many factors that are preventing me from getting quality sleep. My phone usage is a big factor as I always seem to scroll through my phone, watching videos and going on social media, at the end of every day. Despite me having morning classes on the weekdays, I seem to have an issue of being glued to my phone, regardless of what time it is in the night, as I subconsciously consider using my phone to be part of my “ night routine” as I would brushing my teeth and taking a shower, for instance.

Additionally, another thing that prevents me from sleeping enough is socializing with friends. Given that it is currently my senior year, I have been quite insistent on prioritizing building my relationships with friends and creating memories before graduating. While I do enjoy connecting with people, it has definitely affected my quality of sleep. For instance, I always say to commit to any events or outings that friends want to do. When I have assignments to complete, which is most of the time, it makes it difficult for me to sleep early as once I am done socializing, I have to do work regardless of what time it is at night. There have been many times when friends and I even decide to get work done and catch up simultaneously, but it always ends up being us talking until 5 am. As a result, I am forced to pull an all-nighter, especially when the deadline for the assignment is on the same day. Even on weekends when I got roughly 7-8 hours of sleep, I still felt restless and exhausted, which I learned was likely due to my accrued sleep debt over the course of the week.

Moreover, another thing that makes it difficult for me to sleep early is my constant stress. I have several responsibilities, and I generally have the tendency to overcommit to different obligations. As a result, I then become overwhelmed, making it difficult for me to relax and fall asleep as my brain goes into overdrive as I try to figure out how I will be able to fulfill my obligations. It does not help that I do not regularly exercise or eat healthy on a consistent basis as I am constantly pressed for more time, and I do not prioritize those parts of my life.

Model 1: Fishbone Diagram
Model 2: Connection Circle

Reflection

Based on my experiment, I realized that I needed to make some changes to my behavior to improve my sleep. First, I decided to set limits on my phone usage at night and prioritize completing high-priority tasks before socializing with friends. I also planned to use my Apple Watch instead of my phone to track my sleep pattern to get more insightful data that would help me change my habits. Overall, the Measuring Me experiment has been a valuable learning experience. By tracking my sleep patterns, I gained insights into the habits and behaviors that impact my sleep quality and overall well-being. Moving forward, I plan to make changes to my lifestyle to prioritize my sleep and health, and I encourage others to do the same. By taking small steps to improve my sleep habits, I can improve my overall quality of life and achieve my goals with more energy, focus, and clarity.

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