Moreover I felt that I could get better soon if I took a nap right after school

Moreover i felt that i could get better soon if i

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Moreover, I felt that I could get better soon if I took a nap right after school. Therefore, I did not even feel the necessity of such sleep improvement. I have been involved in this experiment with the suspicion and the thought of “I should just do it since it’s homework.” As I looked over the first week of the sleep diary before implementing the plan, my sleep-routine was continual of a vicious cycle before I noticed the better way to sleep. Among the many problems in sleep, one reason I always have felt tired was a sleep debt. According to Nationwide Children’s Hospital , the average amount of sleep that most adolescents need is between 9 and 9.5 hours per night. However, according to my sleep diary, I have been accumulating for almost three hours of sleep dept every day. Therefore, I took a nap for an average of 2-3 hours a day, and once I slept, I could not get up unless I had more than 10 alarms. If I think about this issue has been repeated over the past three years, I have approximately 3300 hours of sleep debt – meaning that I should have slept for 137 days without waking up to repay the debt of sleep. Recognizing the seriousness of the problem, I set some rules for myself to fit it. The first was to sleep more than eight hours on average, and the second was not to take a nap during the day. Due to steadily keeping this until April, unexpected results happened like a chain reaction. The caffeine content I drink had been significantly reduced. Before implementing the
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3 plan, I would go to a nearby Starbucks and drink Americano if I were just a little tired. However, nowadays, I do not really feel the need for caffeine and just drink it for dampening my throat. Not consuming caffeine for sleep improvement is an important factor because it can cause insomnia, nervousness, restlessness, irritability, stomach pains, heartbeat, and muscle tremor when consumed over a certain amount. Therefore, f or me, who always used coffee to suppress my sleep desire, it is a great chance to survive a day without drinking it. Another problem with my sleep is the problem that occurs in the process of starting to sleep and waking up. Before implementing the plan, I usually lay down on my bed with my phone and focus on the images on the screen. When I turn off my phone to sleep again, it takes me 40 minutes or even four hours to sleep since I already lay down in bed. Whether this habit was ingrained in my biological rhythm, I sometimes experienced WASO (Wake After Sleep Onset) after a certain period, although I could not sleep right away when I lay in bed to sleep. Furthermore, I would like to take a deeper and long-lasting sleep by taking melatonin or medicine for cold. My improper sleep has contributed significantly to my circadian rhythm in the wrong direction. As I analyzed the pattern of my life, I was ashamed of myself, who complained and doubted why I was always tired.
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  • Fall '15
  • Jess Shatkin

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