Analysis of Sleep Diary and Sleep Hygiene Test for Better Sleep Habits

This assignment comprises a seven-day sleep diary and a sleep hygiene test. The student meticulously recorded their sleep patterns, including bedtime, wake-up time, sleep quality, and factors affecting sleep, such as caffeine intake, exercise, and mood. The analysis reveals how sleep duration and quality correlate with mood, behavior, and cognitive function, highlighting the impact of factors like stress, social media use, and work schedules. The sleep hygiene test yielded a score of 45, pointing out both good and bad sleep habits, such as short naps versus inconsistent sleep schedules and heavy meals before bed. Based on these findings, the student proposes improvements, including establishing a consistent sleep schedule, regular exercise and a healthy diet, and avoiding coffee and alcohol before bedtime to enhance sleep quality and overall well-being. This assignment provides a detailed self-assessment of sleep habits and actionable strategies for improvement.

Running head: SLEEP DIARY 0
HEALTH
MARCH 4, 2020
STUDENT DETAILS

SLEEP DIARY 1
1. Sleep Diary
Complete in Morning
Start date
Days of week:
Day 1
Monda
y
Day 2
Tuesda
y
Day 3
Wednesday
Day 4
Thursda
y
Day 5
Friday
Day 6
Saturda
y
Day 7
Sunday
I went to bed last
Night at: 12 pm 11.30
pm
11 pm 10.30
pm
11 pm 10 pm 10.30 pm
I got out of bed this
morning at: 6.30
am
5.30
am
5.30 am 6.30 am 7.30
am
6 am 6 am
Last night I fell
asleep:
 Easily
 After some
time
 With
difficulty
[ ]
[ ]
[ ]
[ ]
[ ]
[ ]
[ ]
[ ]
[ ]
[ ]
[ ]
[ ]
[ ]
[ ]
[ ]
[ ]
[ ]
[ ]
[ ]
[ ]
[ ]
I woke up during
the night:
Of times
Of minutes
1
10
1
2
2
5
0
0
0
0
1
2
0
0
Last night I slept a
total of:
6.30
Hours
6
Hours
6.30 Hours 8 Hours 8.30Ho
urs
6 Hours 7.30
Hours
My sleep was
disturbed by: Discom
fort
Light temperatur
e
- - stress -
When I woke up
for the day, I felt:
Refreshed
Somewhat
refreshed
[ ]
[ ]
[ ]
[ ]
[ ]
[ ]
[ ]
[ ]
[ ]
[ ]
[ ]
[ ]
[ ]
[ ]
[ ]
[ ]
[ ]
[ ]
[ ]
[ ]
[ ]

SLEEP DIARY 2
Fatigued
Notes:
Record any other
factors that may
affect your sleep
(i.e. hours of work
shift, or monthly
cycle for women)
Hours
of
workin
g shift
Monthl
y cycle
Busy
schedule
- - Family
issue
-
Complete at the End of Day
Day of week
Day 1
Monda
y
Day 2
Tuesday
Day
3
Wed
nesd
ay
Day 4
Thursday
Day 5
Friday
Day 6
Saturday
Day 7
Sunday
I consumed
caffeinated
drinks in the:
(M)orning,
(A)fternoon,
(E)vening,
(N/A)
How many?
(M)
1
NA
-
(E)
1
(A)
2
(E)
2
NA
-
(A)
1
I exercised at
least 20
minutes in
the:
(M)orning,
(A)fternoon,
(E)vening,
(N/A)
NA (M)
(E)
NA (A) NA (A)
Medication I
took today
YES no yes no no yes yes
Took nap?
If Yes, for
No no no no Yes Yes no

SLEEP DIARY 3
how long? 10
minutes
20
minutes
During the
day, how
likely was I
to doze off
while
performing
daily
activities:
Throughout
the day, my
mood was
No
chance
Very
pleasan
t
High
chance
Unpleasant
High
chan
ce
Very
unpl
easa
nt
Moderate
chance
Very
unpleasant
No
chance
Very
pleasant
Moderat
e chance
Very
unpleasa
nt
Moderat
e chance
Pleasant
Approximate
ly 2-3 hours
before going
to bed, I
consumed:
Alcohol
Caffeine
Heavy meal
NA
[ ]
[ ]
[ ]
[ ]
[ ]
[ ]
[ ]
[ ]
[ ]
[ ]
[ ]
[ ]
[ ]
[ ]
[ ]
[ ]
[ ]
[ ]
[ ]
[ ]
[ ]
[ ]
[ ]
[ ]
[ ]
[ ]
[ ]
[ ]
In the hour
before going
to sleep, my
bedtime
routine
included:
Readin
g
books
Using
social
media
Usin
g
elect
roni
c
Playing
game
Watchin
g tv
doing
relaxatio
n
Taking
bath
 I realized that the sleep time as well as quality affect the mood, behaviour, cognitive and
motor skills. I slept only for six hours on Tuesday and Saturday. It made my day bad. I
was not feeling energetic that day. My sleep was disturbed due to stress.

SLEEP DIARY 4
 I felt that sleep was deprived due to certain factors such as use of social media, TV, and
mobile. My mood was very unpleasant on those days.
 I noticed there are certain circumstance that affect quality of sleep adversely and
positively. The busy schedule, monthly cycle and long working hours affected my quality
sleep badly. In addition, the sufficient amount of sleep helped me to stay happy and
relaxed.

SLEEP DIARY 5
2. Sleep hygine test
1. The score was 45 on the quiz.
2. As per the Sleep Hygiene Test Score, my good sleep habit is to keep short nap. I use only
my own bedroom. Sometimes I also do exercise before going for sleep. Additionally, I do
not drink coffee so much.
3. According to this test, I also came to know that I have some bad sleeping habits. I do not
follow consistent sleeping schedule. I do not go to bed at similar time and wake up at
similar time. Sometimes I do not get minimum 8 hours of sleep. Additionally, it is also
not good for me to take heavy meals before sleeping.

SLEEP DIARY 6
4. Following are three things to be improved for quality sleep –
 I will follow consistent sleeping schedule and take at least eight hours of sleep.
 I will do regular exercise and follow healthy diet
 Additionally, I will avoid coffee and alcohol before bedtime.