Sleep/Stress Analysis

Promoting Healthy Lifestyles

Overview: Sleep/Stress Analysis

You will review your Sleep Log, reflecting the types of Sleep and the impact of sleep deprivation on health. You’ll conduct a short Sleep Analysis using data from your Sleep Log.

Referring to the weekly readings, you will identify which level best describes your own stress.
You will also self-assess your stress levels and personality type using online tools and analyze the implications of your own typical and atypical stress levels.

You are encouraged to practice stress-reduction techniques, some of which are described in
Your readings. As a healthcare professional, you will often find yourself in stressful situations,
but applying such techniques to yourself will help you teach those skills to your stressed clients.

Objective:

  • Analyze one’s own sleep patterns.
  • Discuss current research on the negative consequences of sleep deprivation.
  • Describe the physiological, emotional, and behavioral responses to stress.
  • Discuss components of stress management.

 

 

Rubric

Use this rubric to guide your work on the assignment, “Stress/Sleep Analysis.”

Task Accomplished Proficient Needs Improvement
Sleep Analysis

Sleep Time

 

 

 

 

 

Sleepiness

(Total 40 points)

 

(20 points)

Question 1 Sleep Time hours per week presented. Questions 2-4 answered with 2-3 sentences per question.

 

 

 

(20 points)

Sleepiness statement highlighted, and all 3 reflection questions answered with 2-3 sentences per question.

 

(10 points)

Less than 4  questions answered/or responses for questions 2-4 <2-3 sentences each.

 

 

(10 points)

Missing highlighted statement/or less than 3 questions answered/or responses < 2-3 sentences each.

 

(0 points)

Did not answer any questions.

 

 

 

 

 

 

(0 points)

Did not highlight response and did not any answer questions.

Stress Analysis


Stress Levels

Holmes-Rahe Score

Personality Type

(Total 60 points)

Clearly presented with more than one example each:

(20 points)

(20 points)

(20 points)

Complete with one example each:

(10 point)

(10 point)

(10 point)

Incomplete or no examples:

(0 points)

(0 points)

(0 points)

 

 

 

 

Sleep Analysis

Average Sleep Time

Use your Sleep Log to calculate your average hours of Sleep per day for the week.
State the average below in Question 1. Then please explain the quality of your Sleep in Questions 2-4.

  1. Total hours of sleep/Number of days=__60.5____hrs/week
  2. Do you have trouble falling asleep or staying asleep? What factors contribute to this?

Sometimes I have trouble falling asleep due to increased workload during the day, which increases anxiety, thus inhibiting my sleep patterns. In addition, I also find it hard to fall asleep when there is noise pollution which makes me alert and hinders my Sleep.

  1. Do you feel rested after sleeping, or do you still feel tired? Explain why or why not.

I usually feel intoxicated with Sleep in the morning, but other than that, I am well-rested. I get approximately six hours of Sleep with minimal interference, which is considered the standard sleeping time.

  1. Do you nap at all? Explain why or why not.

Yes, I have scheduled time for afternoon naps. My daytime naps are usually two hours each day to recover from the hassle of waking up early at 0500 hours.

Sleepiness

Highlight the statement or statements that best describes you most frequently during
your sleep study week:

  • I fought off/ignored a need to sleep.
  • I often feel sleepy during the day (or night if you work nights).
  • I dozed off/fell asleep without meaning to.
  • I needed caffeine or another stimulant drug to stay awake.
  • I had no issues with feeling sleepy other than at bedtime.

 

Answer the following reflection questions: (2-3 sentences per question)

 

  1. What are the implications of sleepiness or lack of Sleep on your life?

 

Sleep deprivation has led to fatigue, depressed mood, and increased irritability. Besides, sleep deprivation has also led to increased drowsiness, affecting my concentration level during the day. Sleepiness has led to a lack of motivation during the day since it is the stipulated learning time.

 

  1. How does feeling tired or sleepy impact your productivity at work or interfere with school, family, or exercise activities?

The drowsiness has impacted my school activities due to a lack of concentration in-class lectures. This lack of attention leads to increased workload as I dedicate more time to catch up with other students.

 

  1. What healthy actions could you take to alleviate sleepiness?

 

There are various actions to alleviate sleepiness, such as sticking to a sleep schedule, creating a restful environment, limit daytime naps, and managing anxiety. These actions ensure the promotion of better sleep patterns and improve consistency in the sleep-wake cycle.

 

 

Stress Analysis

Stress Levels

Referring to the article, “Understanding your Stress Levels,” explain which level of stress best describes your typical week. State-specific reasons why you place yourself in that level. Explain regular instances in which your stress level either escalates or diminishes.

Dumbleton, T. (2005). Understanding your stress levels [Electronic version]. Retrieved November 2011.

http://ezinearticles.com/?Understanding-Your-Stress-Levels&id=60956

 

 

The speed freak stress level best describes my typical week. I view myself in this category since I put maximum effort into every task and regularly stress minor issues. The instances where my stress levels escalate include work projects where I have t be patient and wait for members to perform their work at their specific work rate. In addition, when I have completed my tasks to perfection, my anxiety levels drop.

 

Holmes-Rahe Score

Complete the adaptation of the Holmes-Rahe scale at http://www.actsweb.org/stress_test.php, and note your score. Then explain what your results mean and examples of implications they may have on your health. If you disagree with the evaluation provided by the instrument, explain why.

 

I scored a 230 score. I have been having irregular sleep deprivation episodes, but I feel generally healthy. The implications of increased stress levels on my health include insomnia, increased nervousness leading to rapid heartbeat, and stomach upset, such as feeling nauseating.

 

 

Personality Type

Complete this “personality inventory.”

https://openpsychometrics.org/tests/AB.php

Describe the characteristics of your personality type from the results of the assessment,
and provide examples of why you agree or disagree.

 

 

I consider myself a Type A personality since it features most of my traits, such as being ambitious, well organized, and having strict time management skills. I am triggered by minor instances where my work is subpar and also consider myself a workaholic. I always describe myself as having a competitive drive and efficient time manager as I push the team to greater heights of success.

 

Stress Reduction Technique

Participate in at least one stress reduction technique for the remainder of the course. There is no assignment component to submit, and you will not be graded for this, but I hope you try something new and/or allow yourself time to continue in a technique that works for you!

 

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