Early to Bed

Early to Bed April 17th 2013 Section 1 Its not unusual you lavatory hear the floorboards creak, the toilet flush, and the arduous of the low one shoe drop to the floor from your neighbor at 1 a. m. in your apartment, and you may be one of them. Nowadays numerous people stay up deep, especi completelyy for those people who expect variant stay schedules, such as university students. University students normally change their short catch some Zs schedules referable to studying, running(a) for a living, or working for social networking (e. g. alcohol and caffein consumption). Staying up late usually reach issues to insufficient quiet, and this situation is prevalent among university students. consort to a survey done by Leon C. Lack Ph. D. in the conductger Delayed Sleep and Sleep Loss in University Students, A sampling of 211 university first-year psychology students accounted for close to 50% of the total enrollment in the course about 50% of the sample complained of insufficient sleep and estimated needing about half an arcminute more sleep on the average to tang rested. (Lakc, 2010) Moreover, the author also realized the linkage between staying up late and the insufficient sleep, Delayed sleep pattern presumably arises from a interrupt in their endogenous biological rhythm method of birth controls that creates difficulty in falling dormant early on enough to get sufficient sleep before prerequisite weekday morning awakening. (Lakc, 2010) Both delayed sleep and insufficient sleep can yard serious healthy issues, and also affect ones working productivity. Based on the Journal named Pathways to adolescent health sleep legislation and behavior by Ronald E Dahl, M. D. There is mounting licence that sleep deprivation has its greatest negative effects on the guarantee of behavior, emotion, and attention the most obvious direct health consequences of insufficient sleep are high-risk behaviors associated with substance abuse and automobil e accidents. (Dahl, 2002) Delayed sleep may harass ones circadian rhythm, and further lead to delayed sleep phase dis roam. Insufficient sleep may cause emotional fluctuation, which further affect your social networking relationships since being tired usually marrow being grumpy. Students usually think that they are more juicy at night, owever the truth is opposite. Humans arent used to saying up late, in the optimum situation, based on an article from CNN Health, we rise in the morning and after about 16 hrs of wakefulness we are asleep(predicate) and we go to bed and sleep for eight hours (Shives, 2010) Staying up simply means we use our brains so intensively even when our brains are ready for a rest. During the weekdays, delayed sleep and insufficient sleep make us impression tired in the daytime, and it is difficult for students to be concentrated in classes, then further affect students academic performances.The benefits of sleeping early are obvious. difference to bed early helps us chief(prenominal)tain the order of circadian rhythm and ensures the quality of sleep at night. Based on Dahls journal, Sleep appears to be particularly important during periods of brain maturation. (Dahl, 2002) Sleeping is the shape of restoring our brain, we would be more fatty, concentrated, and confident in our work during daytime. Sleeping early means we can remove more time in the morning. ever-changing and maintain sleep schedule is a unvarying process. It is impossible to strive all the changes overnight.In order to successfully switch sleep schedule to optimal situation, we should be aware the healthy issues derived from delayed sleep, identify a train behavior with a personal research, set achievable and incremental goals as time goes by, and finally reward your success. Section 2 As a junior-year university student at business school, both my academic and personal vivification have been in use(p), being productive is one of the major factors that le t me survive. I often stayed up late to get work done since I thought sacrificing sleep created more time for work, and then I could fete abreast of my schedule.However, things just went contrary to my wishes. First of all, staying up shorted my sleep time, which led to insufficient sleep time. Then I had to use coffee to repugn for fatigue and tiredness, but my productivity still kept low during classes. In order to catch up what I left during the classes, I had to lead more time to study outside. After I finished all my homework, it was usually around 1 a. m. , but the drag effect of caffeine kept me waking up at that time. My ein truthday life sentence was a vicious spiral and I found my body reactions slowed down physically and mentally, my motion was under the weather and even affected the relationship with my missy. Therefore, the main reason Ive chosen to sleep early is increasing my productivity and getting rid of fatigue and tiredness without caffeine. In order to op timise my sleep schedule, I organized a three-stage crisscross schedule The first stage (3/30 to 4/15), I went to bed at 1200 a. m. and woke up as usual the countenance stage (4/15 to 4/30), I went to bed at 1200 a. m. and woke up half an hour early as usual the third stage (After 4/30), I went to bed at 1100 p. m. and woke up one hour early.Half a month has passed, even though I am in the second stage, but I do have some progresses that benefit for my daily life. Setting a fixed time to go to bed forces me to cover my time more effectively. Most importantly, sleeping early get throughs me more vim in daytime, and now I can keep my brain working without caffeine even I wake up half an hour early than before. My productivity is improving, and the biggest change is I can keep myself on the same page with professor in lectures simply because I have enough energy to think more and interact mentally.Nevertheless, things wont change overnight, and I do encounter some difficulties duri ng my behavior changing. So far, the biggest challenge has been my habit of staying up in my sub-consciousness. During weekdays, as long as my schedule gets crowded, I will have the intent to delay sleep time out of habit even those tasks are not urgent in weekends, parties are attractive for me and most of them last until late night. Be honest, I did not meet my short-term goal three generation so far. Reaching my ultimate goal is not easy, and I am implementing some strategies hopefully to keep myself on the right track.First of all, I take separating my plan into three short-term stages makes my plan as a continuous improvement that is easier to accomplish and encourages me to proceed second, finding a change divisor is important. My girlfriend is my change agent, and she has helped me to act with the criteria I set closely. One expediency of choosing my girlfriend as the agent is I have to listen to her order because I do not want to piss her off. Even though Ive not reache d my ultimate goal yet, some potential long-run benefits can be observed.First and foremost, I will be more productive in my academic performance. Sleeping early provides my body an optimal circadian rhythm which gives me a high quality and sufficient sleep at night. Consequently, I will have abundant of energy to handle my busy university life. Moreover, sufficient energy will enable me to balance my academic life and personal life more reasonably, and then I will have a great passion to maintain my private relationship with my girlfriend and my social networking.Last but not least, sufficient sleep will give me a healthy life that will be the upmost stern for my body health in my future life. Section 3 By reviewing my journal entries for the past half a month, in sum, I did see my stage short-term target in weekdays. Meeting the short-term target in each stage is easier in weekdays because my class schedule is comparatively fixed. Nevertheless, meeting the target in weekends ha s been the difficult part. As I mentioned in the last section, attending parties held in weekends last late made me out of my planned track.Moreover, since I was used to stay up late for a long time, sometimes I still consider staying up is a way to relax myself. As for the change of emotional process, at the very beginning, I even felt anxious when I went to bed without complete my tasks as usual, and this emotion hindered me to fall asleep. Fortunately, as I reorganized my tasks precession corresponding to my early to bed plan, and that anxious emotion has no long-run been a problem. Below is a snapshot of my tracking chart.Cells with yellow pick request weekend days, and times in red font indicate failing fulfillments. Works Cited Lakc, L. C. (2010). Delayed Sleep and Sleep Loss in University Students. Journal of American College Health , 105. Dahl, R. E. (2002). Pathways to adolescent health sleep regulation and behavior. Journal of Adolescent Hleath , 10-11. Shives, L. (20 10, 11 30). Get Some Sleep argon you a night owl? Heres why. Retrieved 4 17, 2013, from CNN Health http//thechart. blogs. cnn. com/2010/11/30/get-some-sleep-night-owl-its-a-real-condition/