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How to Prepare for a Good Night's Sleep

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Nicholas Wang

on 12 May 2014

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Transcript of How to Prepare for a Good Night's Sleep

Preparing for a Good Night's Sleep
by Nicholas Wang
Welcome!


learn about sleep and how it affects your daily life

develop habits that promote healthy, restful sleep
Before we start...


Use the left and right arrow keys to navigate. Text highlighted in
red
can be selected with your mouse.

A pre-test and post-test will be given to assess your learning, as well as a general survey at the end.

Periodic practice quizzes will be given during the training module and will be denoted with (black frames).

After the survey, you will be able to complete an interactive scenario using what you learned from this training module.
Over the course of this training module, you can expect to:
Please complete the pre-test by following the link below!
Remember to record your time
!
Navigation & Useful Info
https://docs.google.com/forms/d/1CsPoXsnxueS1vf4vOa0WNRDUJantf52H9TP30cIMGhM/viewform?usp=send_form
Overview
Introduction
What is a "Good Night's Sleep"?
The Stages of Sleep
Sleep Deprivation
The Problem: College Students and Sleep Deprivation
Behaviors and Routines to Promote Healthy Sleep Habits
Daytime Routines
Nighttime Routines
Staying Asleep Through the Night
Troubleshooting
Conclusion
Interactive Scenario
Survey
Retrieved from www.snoopn4pnuts.com on April 10, 2014
Introduction
As we will discuss later in this module, college students are among the most sleep-deprived adults in the United States.

The purpose of this training module is to inform college students about how sleep influences their lives and to provide a list of simple routines and habits that promote healthy sleep.
Learning Objectives
By the end of this training module, you will...
have sufficient knowledge of the mechanisms behind sleep

be able to determine good and bad sleep habits

take a post-test to assess your learning improvement

hopefully, find ways to improve your own sleep health
Underclassmen
Upperclassmen



Graduate Students



Underclassmen are relatively new to the college experience. It is common for underclassmen to feel overwhelmed or stressed as a result of being exposed to so many new experiences.

During freshman and softmore years, college students may feel stressed and lose sleep due to:

- new responsibilities
- being in an unfamiliar environment
- lack of an authority figure to regulate behavior
- feeling homesick
- social/personal pressures
Upperclassmen are generally used to the college environment. However, much of the stress that upperclassmen typically experience is due to the transition between college and the "real world."

During junior and softmore years, college students may feel stressed and lose sleep due to:

- the question, "What am I going to do with my life?"
- major life decisions such work vs. graduate school
- pressure to find jobs or internships
- increasingly difficult coursework
- increase in commitment to extracurricular activities
Graduate students experience a mix of school and full-time employment. Thus, various aspects of school and employment may serve as a cause of stress.

During graduate school, students may feel stressed and lose sleep due to:

- financial difficulties
- pressure from supervising faculty member to perform well
- increasingly difficult coursework and complex learning topics
- graduate school milestones such as writing a thesis paper
- social/personal issues
Audience
The intended audience for this training module is college students. This module may be particularly helpful to individuals with inconsistent sleep schedules or during exam periods when it is common to lose out on sleep.
Click on a group and press the right key to learn more about them! Click in the area of the red check mark (do not click it directly!) when finished.
Potential Student Users
Now that you've learned about the specific user profiles, let's start the main portion of the module.
What is a "Good Night's Sleep"?
You need a good night's sleep in order to function properly and feel alert during the day.

A good night's sleep can be defined as...
experiencing 7-9 hours of sleep at night for adults
sleep that leaves you feeling refreshed and awake
experiencing 4-5 sleep cycles overnight
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But what is a sleep cycle?
The Stages of Sleep
Sleep can be divided into two categories: non-rapid eye movement (NREM) and rapid eye movement (REM).
These categories are further divided into the four stages of the sleep cycle.
Stage I: NREM I
The first stage of NREM sleep transitions you from being awake to falling asleep.
In the second stage of NREM sleep, you begin to lose awareness of your environment.
The third stage of NREM sleep is considered to be the deepest sleep of the NREM stages and is responsible for healing and muscle growth.
Stage IV: REM
The fourth stage of sleep is often called "paradoxical sleep" because brain activity is similar to that of waking hours.
The Sleep Cycle
During this stage, you can be easily awakened by noise or bright lights.
Alpha activity, typical in people who are awake with their eyes closed, is observed from the brain.
This stage lasts around 5-10 minutes.
Stage II: NREM II
This stage is considered as light sleep.
Alpha wave activity decreases and gives rise to theta wave activity, associated with memory and emotion.
This stage accounts for roughly half of the total sleep duration.
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I
I
II
Stage III: NREM III
If woken during this stage, you will most likely feel drowsy and irritable.
This stage lasts for 5-10 minutes, but its duration increases with each sleep cycle.
Delta activity, a sign of deep sleep, is observed in the brain.
I
II
III
Most dreaming takes places during REM sleep.
Theories regarding the purpose of REM sleep include memory consolidation and brain development.
This stage accounts for a quarter of your total sleep duration.
I
II
III
IV
(90-120 minutes)
Sleep Deprivation
The Problem:
Sleep Deprivation and College Students

During the Day...
- the condition of not getting enough sleep over a prolonged period of time (so, more than just a few days)
What are the consequences?

http://sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need
for more info:
need help waking up at the right time?
http://www.sleepcycle.com/
Quick Quiz!
What are the two categories of sleep?
Answer:
Non-rapid eye movement (NREM) and rapid eye movement (REM)
Fun fact: The images to the right show activity scans of the brain during NREM and REM sleep.
Retrieved from http://www.mpipsykl.mpg.de/en/institute/news/press/pr0107.html on April 15, 2014.
Retrieved from http://www.hispanicallyspeakingnews.com/uploads/images/article-images/sleep_deprived_crave_ffod.jpg on April 15, 2014.
how sleep deprivation affects your health:
http://www.webmd.com/sleep-disorders/features/important-sleep-habits
- excessive sleepiness
- irritability
- cognitive impairment
- hallucinations
- forgetfulness
- memory lapses
- symptoms of depression
- muscle aches & fatigue
- tremors
- decreased muscle control
Sleep Deprivation Case Study
References
1. National Sleep Foundation. How Much Sleep do Adults Need?. (2014). Retrieved from : http://www.sleepfoundation.org/article/white-papers/how-much-sleep-do-adults-need

2. Cherry, K. “Stages of Sleep.” About.com – Psychology. (n.d.) Retrieved from: http://psychology.about.com/od/statesofconsciousness/a/SleepStages.htm

3. American Academy of Sleep Medicine. Sleep Deprivation. (2008). Retrieved from: http://www.aasmnet.org/resources/factsheets/sleepdeprivation.pdf

4. United States Department of Transportation. (2006). Drowsy Driving and Automobile Crashes. Retrieved from: http://www.nhtsa.gov/people/injury/drowsy_driving1/Drowsy.html#NCSDR/NHTSA

5. "Brain Basics: Understanding Sleep" National Institute of Health. Retrieved from: http://www.ninds.nih.gov/disorders/brain_basics/understanding_sleep.htm#circadian_rhythms

6. "Sleep." Brown University Health Education. (n.d.) Retrieved from: http://www.brown.edu/Student_Services/Health_Services/Health_Education/common_college_health_issues/sleep.php

7. Pilcher J. and Walters S. “How Sleep Deprivation Affects Psychological Variables Related to College Students’ Cognitive Performance” Journal of American College Health. (1997). 46.3.

8. Digdon, N. and Howell A. “College Students Who Have an Eveningness Preference Report Lower Self-Control and Greater Procrastination.” Chronobiology International. (2008) 25. 6. 1029-1046.


2
3
4
Sleep deprivation can affect you in seemingly insignificant ways. However, these small consequences can result in critical situations.
According to a study conducted by the U.S. Department of Transportation, sleep deprivation is a national epidemic and causes thousands of automobile collisions every year.
5
Research showed that the number of accidents peaked during midnight hours and in the mid-afternoon, consistent with the times that people feel the most tired.
Possible Causes of Sleep Deprivation?
medical conditions (sleep disorders)
busy schedule or work hours
voluntary behavior (procrastination or bad habits)
As we stated earlier, college students are among the most sleep-deprived adults in the United States.
6
Edited by author on April 14, 2014. Retrieved from: http://fullwallpaper.tk/2014/04/03/dream/ on April 14, 2014.
Quick Quiz!
Which is NOT a potential consequence of sleep deprivation?
Answer: C
Sleep deprivation will NOT give you increased cognitive abilities. Make sure to get enough sleep before exams!
A) Aching muscles
B) Daytime drowsiness
C) Increased cognitive abilities
D) Injury from accidents
Sleep Deprivation in College Students Case Study
Several studies have analyzed the harmful effects and consequences of sleep deprivation in a college setting.
7 8
Specifically...
The study conducted by Pilcher et al. found that sleep deprivation was directly harmful to students' cognitive performance.
Digdon et al. concluded that sleep deprivation is directly correlated with procrastination and a higher risk of drug absuse.
Research suggests 1 in 4 college students get less than six hours of sleep each night during the week.
Did you know...
Studies show the main cause of sleep deprivation in college students is behavioral.
9
Is there a way for college students to combat sleep deprivation?
Your university probably has healthy sleep tips!
Even UMD!
http://www.health.umd.edu/node/782
Did you know...
Behaviors & Routines
to Promote Healthy Sleep Habits

But First, Some Things to Consider Before We Move On...
Before we discuss possible methods to prevent sleep deprivation, you should consider these aspects:
The following instruction set only provides general tips to promote healthy sleep. Some tips may be more or less effective than others.
Your results will most likely be related to your level of commitment to the following steps.
Remember that academics come first. The following tips should be performed responsibly and with good judgement.
A good night's sleep can be influenced by your behavior...
During the Day
Before You Sleep
When Woken Up in the Middle of the Night
This is the period of time between waking up and eating dinner.
The tips included in this section have been chosen to accommodate the schedule of a college student who may be busy during the day due to classes or internships.
This is the period of time between eating dinner and falling asleep.
It is common for college students to be busy in the evening due to meetings or extracurricular activities. Thus, these instructions have been chosen for convenience and can be performed easily
before going to sleep.
It is not realistic to expect silence and a perfect sleeping environment at college.
These steps are geared towards helping colleges students fall asleep again if they are woken up in the middle
of the night.
Before You Sleep at Night...
In the Middle of the Night...
Conclusion
The following steps deal with regulating your body's internal clock to maintain a healthy sleep schedule.
1. Establish a Consistent Wake-Up Time
Waking up at the same time every day is important
in maintaining one’s circadian rhythm, a concept which governs when the body feels the need to sleep.
This step may be difficult for college students with hectic schedules, but try to wake up around the same time every day (
within ~two hours
).
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For more info on sleep and your circadian rhythm:
http://sleepfoundation.org/sleep-topics/sleep-drive-and-your-body-clock
2. Exercise Regularly
Studies have shown that
exercise during the day
improves one’s quality of sleep at night.
11
Around
2 hours
of moderate exercise during the day can:
increase alertness
decreases daytime sleepiness
cause you to feel more tired and fall asleep readily night
Some examples of moderate exercise, such as brisk walking, can be accomplished simply by walking to classes.
Retrieved from http://publichealth.lacounty.gov/physact/resources_for_children.htm on April 16, 2014
3. Expose Your Body to Sunlight
Direct sunlight
(or a bright light source in general)
stimulates the body
and causes it to produce cortisol, a stimulant hormone.
This step should be relatively simple for college students as most classes are well lit.
Exposure to bright lights during the day can influence your level of alertness.
12
4. Avoid Procrastination
For college students, studies show that staying awake at night may be the result of waiting until the last minute to complete assignments.
If this applies to you,
avoid procrastination
and try to
balance your commitments
so that you can get enough sleep at night.
13
Stay organized
: Keep a daily planner of when assignments are due, major exam dates, and other personal commitments.
Stay focused
: Keep distractions at a minimum when studying and doing homework.
5. Avoid Napping (If Possible)
Excessive napping during the day may throw off your circadian rhythm and cause you to feel more awake at night.
If necessary, 1 hour naps are ok and should not seriously influence your sleep schedule. However, the optimal nap duration is approximately
20 minutes
.
Properly timed naps can sometimes increase alertness. If you want more information, watch the video below.
6. Try to Avoid
Certain Foods in the Late Afternoon/Evening
Certain foods can cause you to feel more awake if consumed in the evening.
Let's take a look at some of them...
Caffeine
Caffeine is a stimulant
and will cause you to feel more awake at night if consumed later in the day.
Alcohol disrupts your sleep cycles throughout the night and prevents you from entering deep stages of sleep.
Certain Foods...
Try to avoid excess amounts of food high in fat, protein, or spices.
Use caution when consuming caffeinated drinks in the morning as the "crash" may lead to afternoon drowsiness.
Avoid caffeinated drinks such as coffee and energy drinks.
Alcohol
Try to avoid alcoholic beverages in the evening and late at night.
13
While alcohol may cause you to feel sleepy,
alcohol-induced sleep is not restful.
Certain foods that contain caffeine or are high in
fat
,
protein
, or
spices
have been proven to hinder deep sleep.
13
This is because the body focused more on digesting and less on falling asleep.
The following steps discuss ways to quickly relax and fall asleep.
1. Establish a Regular Bedtime
Similar to the concept of establishing a consistent wake-up time,
sleeping at roughly the same time every night
will help regulate your body’s natural clock.
This also includes weekends, so try not to sleep at 11 p.m. one night and then 3 a.m. the next, for example.
Note:
2. Eat a Light
Snack Before Sleeping
Certain foods such as
milk and bananas
are high in tryptophan, an amino acid that induces sleepiness.
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Light snacks that induce sleepiness may help you fall asleep more readily at night.
Remember!
Since campus dining halls may close early, it is important to buy snacks ahead of time.
http://nutritiondata.self.com/foods-000079000000000000000-1.html

for a list of foods high in tryptophan
3. Develop a
Pre-Sleep Routine
Try to
develop a relaxing routine
to perform
half an hour before going to bed
. This will help your body wind down and relax.
Any routine will do, from watching television to listening to music, as long as you find it non-stimulating and relaxing.
Over time, this routine can also serve as muscle memory in letting your body know that it is time to sleep.
4. Perform Relaxation Techniques in Bed
Various relaxation techniques can be used to fall asleep more readily. Some relaxation techniques include:
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Toe Tensing
While lying in bed,
stretch all your toes
at once for ten seconds. Then relax and repeat this cycle ten times.
For more info, watch the video below:
Deep Breathing
While lying in bed,
slowly inhale
through your nose for about five seconds, filling your lower and then upper chest with air.
Hold your breath for a few seconds, and then
quietly exhale
.
Wait a few seconds and
repeat
.
This technique can be
repeated until you fall asleep
.
You can listen to music while performing this exercise as well.
Quiet Ears
While lying in bed, lightly
plug your ear
canals with the tips of your thumbs.
(You should hear a sound much like holding a seashell up to your ear.)
Listen to this sound for about
ten minutes
and then relax your arms.
Alternatively, you can also listen to "
white noise
" such as waves, raindrops, etc.
some free white noise apps...
http://simplynoise.com/

https://play.google.com/store/apps/details?id=com.tmsoft.whitenoise.lite&feature=search_result
5. Leave Your Worries Behind
Once in bed, avoid wrapping your mind about what happened during the day. Try not to worry about exams, homework, or personal issues.
A hyperactive and stimulated mind will cause you to stay awake longer.
If you find it difficult to relax, try repeating your pre-sleep routine.
These recommendations are geared towards helping you fall asleep again if you wake up in the middle of the night.
1. Try to Relax and Fall Asleep Again Naturally
2. Put in Earbuds if Noisy
3. Make Sure You are as Comfortable as Possible
If you naturally wake up in the middle of the night,
relax and try to fall asleep again
.
It may be effective to
repeat your pre-sleep routine
(if you are unsuccessful in falling asleep after 15 minutes).
Try to do something relatively quietly if you have a roommate and your pre-sleep routine may disturb them.
Note:
Oftentimes, you may wake up in the night because of some sort of disturbance, such as noise coming from a party next door.
If this is the case, block out the noise with earplugs or
listen to relaxing music
or sounds.
If living in on-campus housing, you may also want to
call the front desk
of your residence hall and report a noise complaint.
How is the temperature?
A room that is
too hot or too cold can cause you to wake up in the middle of the night
. Set your thermostat to the most comfortable temperature while sleeping or use an electric fan/heater.
Several factors can cause disturbances and wake you up in the middle of the night...
Is your bed comfortable?
Factors that Affect Sleep
Typically, a cool room, around 65 degrees Fahrenheit, is most conducive to sleep.
Set your thermostat to the most comfortable temperature while sleeping or use an electric fan/heater.
16
Consider getting extra pillows or a new comforter.
If living in a dormitory, you can consider buying a foam mattress to improve comfort.
Feeling itchy? It may be bedbugs.
Bedbugs are a serious problem and should be reported immediately.
Need to use the bathroom?
Use the bathroom.
Do not hold it in.
Feel free to eat a snack or get a drink, just avoid foods that will keep you awake.
Feeling hungry or thirsty?
Quick Quiz
Which food/drink can you consume late at night?

A) Milk
B) Banana
C) Water
D) All of the above
Answer: D. Water, milk, and bananas should have no harmful effects on sleep.
Nightmares?
If you have a roommate, their presence may put you at ease.
Find your happy place.
Take your mind off of it by repeating your pre-sleep routine or listening to music.
It is important to note that the results of this instruction set may vary from individual to individual. In other words, some aspects of this training module may affect you differently than others.
If these tips prove ineffective in promoting healthy sleep, it may be useful to consult a medical professional.
You can also conduct your own research online so that you are aware of your own sleep habits and the best practices you can use to achieve healthy sleep.
Thank you for completing the training module! Please proceed to the interactive scenario after the post-test!
Troubleshooting
I have tried all the steps but have seen no improvement in my sleep habits.
For more info, feel free to contact your university health center.

UMD:
http://www.health.umd.edu/contact
One step does not seem to be working for me.
Try to identify which tips work best for you and follow those.
If you are beginning to develop better sleep habits, you should start to...
How can I gauge improvement in my sleep health?
If you encountered any problems during this training module, please continue to the following troubleshooting areas. Otherwise, please click the area of the red check mark to proceed!
feel more energetic and alert during the day.
naturally fall asleep and wake up at consistent times.
feel well rested instead of groggy when waking up from a good night's sleep.
Hopefully this training module was helpful in expanding your knowledge of sleep and improving your sleep habits.
Please take the following post-test to evaluate your learning improvement. If necessary, refer back here for solutions.
Remember to record your time
!
9. Institute of Medicine of the National Sciences. (2006). Sleep Disorders and Sleep Deprivation: An Unmet Public Health Problem. Retrieved from: http://www.iom.edu/~/media/Files/Report%20Files/2006/Sleep-Disorders-and-Sleep-Deprivation-An-Unmet-Public-Health-Problem/Sleepforweb.pdf

10. Sleep Hygiene. (2013) University of Maryland Medical Center. Retrieved from http://umm.edu/programs/sleep/patients/sleep-hygiene

11. 6. Study: Physical Activity Impacts Overall Quality of Sleep. (2011) National Sleep Foundation. Retrieved from http://sleepfoundation.org/sleep-news/study-physical-activity-impacts-overall-quality-sleep/page/0%2C1/

12. Sleep Drive and Your Body Clock. (n.d.) National Sleep Foundation. Retrieved from http://stage.sleepfoundation.org/sleep-topics/sleep-drive-and-your-body-clock

13. Food and Sleep. (n.d.) National Sleep Foundation. Retrieved from: http://sleepfoundation.org/sleep-topics/food-and-sleep/page/0%2C2/

14. Hartmann, E. “Effects of L-tryptophan on sleepiness and sleep.” (1983). Journal of Psychiatric Research. 17 (2) 107 – 113.

15. Relaxation Techniques. (2013). University of Marlyand Medical Center. Retrieved from: http://umm.edu/programs/sleep/patients/relaxation\\

16. Winter, C. “Choosing the Best Temperature for Sleep.” (2013) Huffington Post Healthy Living. Retrieved from: http://www.huffingtonpost.com/dr-christopher-winter/best-temperature-for-sleep_b_3705049.html
https://docs.google.com/forms/d/1tEthZS_FjJgtB5-R5lyqYSqBkP3dqXOLJF6lgDofCXk/viewform?usp=send_form
Interactive Scenario
START
Welcome to the Interactive Scenario!
The following scenario should be a fun way to assess your overall learning.
Based on what you learned from the training module, you will encounter various scenarios and make decisions accordingly.
Before you start...
Use the right arrow key to proceed.
will appear near text when you have to make a decision.
Please click the bold text to proceed.
Navigation:
Please keep a timer. At the end, you will be asked to submit the time you took to complete this activity in the survey.
For evaluation purposes, please only proceed forward on your first walkthrough, do NOT backtrack to change your decision.
At "milestone" decisions, you will be given a number from 0-3. Please record these numbers and submit them in the survey at the end.
The following scenario takes place from Wednesday night to Thursday night.
Background
It is Wednesday 5:00 PM. You are ready to eat dinner when you feel your phone vibrate...
You have a
midterm on Friday
that you really want to study for.
You are a well-balanced individual who maintains good grades and a healthy social life.
...it's a text from your old friend from high school, Sarah. She says:
hey! long time no see! im free tonite if u wanna grab some dinner, lol
You open your phone and reply...
hey, sounds great! I'll meet you for dinner at 8.
heey, sorry I'm really busy with work right now xP Next time though!
You have a little time before you meet up with Sarah at 8:00 PM. What do you do in the mean time?
You've been working hard on schoolwork and decide to go on youtube. There's not enough time to do homework anyway.
Work on some homework, maybe there's enough time to finish? You can at least do the first problem.
You remember that talking to Sarah was always a bit awkward. Besides, you can always meet with her over the weekend.
Browse social media. You've had a long day and want to relax.
Finish your homework for this week.
You browse Youtube until you stumble upon this gem:
BABY PANDA VIDEOS!
You watch one after another until you see the time in your peripheral vision..
It's 8:00 PM! You're late! You rush out the door and catch the first shuttle bus you see, which only gets you halfway to the restaurant.
Y
On the way, you pass by a coffee shop. Someone is handing out jumbo free samples...
Take it, you were feeling sleepy anyway.
There's no time! Ignore him and keep walking
You stop to grab some free coffee when someone passing by asks you for directions...
. . .
? ? ?
. . . . . .
? ? ? ?
Finally, you download a campus map app on your phone and show him.
Frustrated, you look at your phone. You're an hour late! You vigorously sprint to the restaurant.
You find Sarah waiting at a table with people you don't know. You walk up to the table...
Y
Sarah spots you and says, "Sorry, I didn't think you were coming so I invited some of my friends to eat too."
You also apologize and sit down. Everyone has already ordered food and they tell you to help yourself. By now you're starving...
You hit it off with Sarah and her friends. You didn't notice it, but after a couple drinks you're feeling tipsy.
Y
After dinner, Sarah and her friends invite you to go out with them. You're tired from the long night and have an early class tomorrow morning, but Sarah's friends are fun and really want you to go with them.
"Sorry guys, it's been a long night and I'm feeling tired. But next time, yeah?"
"I guess I can go. I'll be back before late, right?"
They convince you to go with them to a party off-campus. You and your friends head to someone's house and have a great time.
Y
After the party's over, you all exchange numbers and say good night. You take the shuttle bus back to your dorm and fall into bed.
Before you fall asleep, you turn your head and notice the clock says "2:00 AM."
Y
You decide to head back to your room. Everyone is clearly disappointed, but after several failed attempts to convince you, they respect your decision and you all exchange phone numbers.
You take the shuttle bus back to your dorm and check the time. It's 12:00 AM. After winding down from the long night, you go to bed.
"Excuse me, would you like-"
Y
You don't make eye contact and keep walking. You finally arrive at the restaurant and see Sarah looking at her phone.
"Oh! I was starting to think you weren't coming!"
You apologize for being late and you both order a light dinner.
Y
After you finish eating, Sarah tells you about a party she's going to and asks if you want to go too.
She warns you that it's a friend's birthday and the party might get crazy.
You don't mind a crazy party, but you remember that you have an early class tomorrow morning where the professor will answer questions about the test on Friday.
You say...
Sorry, I have an early class tomorrow. It was nice catching up though.
Sure, let's go.
Y
Sarah drives you to the party after dinner, but you aren't feeling it tonight.
She drives you back to your dorm and you two hang out in your room for a bit.
After a while, she says, "Oh, look at the time! It's already 12:00 AM! I should be getting back."
After she leaves, you take a shower and get ready for bed.
Y
Sarah understands and drives you back to your dorm.
Before she drops you off, you two make plans to meet again over the weekend.
You get to your room and do some homework. You decide to finish tomorrow and wind down to get ready to sleep.
After a bit of reading, you start to feel tired and go to bed at 11:30 PM.
You take out your books and start on the homework. After finishing the first half, you remember to check the clock.
Before you leave, you remember to check which shuttle bus takes you directly to the restaurant.
Y
"Oh! I was starting to think you weren't coming!"
You apologize for being late and you both order a light dinner.
You walk to the bus stop and wait for the bus, which is late. The bus finally comes and drops you off in front of the restaurant.
Now what do you do?
You eat a light dinner with some friends and return to your room.
Go to the gym and work off your dinner.
You walk to the gym and see a few friends on the way. They're going to play basketball and need one more person to play with them.
You remember that they are really intense athletes. Playing with them will mean vigorous exercise.
You want to finish your homework so you have more free time the rest of the week.
It takes a while, but you finally finish your homework and have enough time to relax before going to bed.
You wind down from the busy day. After talking with friends and a bit of reading to relax yourself, you fall asleep at 11:00 PM.
You browse Youtube until you stumble upon this gem:
BABY PANDA VIDEOS!
You watch one after another until you see the time in your peripheral vision..
It's already 12:00 AM! You've been watching videos of baby pandas on youtube for the past 2 hours!
You decide to shower and quickly get ready for bed.
You reply...
"Sorry! I'm not really into it tonight..."
"Sure, why not?"
As you expected, you're having difficulty keeping up with them.
You decline but say you'll join them next time.
After you arrive at the gym, you decide to walk on the treadmill while finishing some reading for homework.
After you shower and wind down for the day, you start to feel extremely tired from your walk and go to bed at 11:30 PM.
As you're getting ready to sleep, the effects of the energy drink and vigorous exercise start to kick in... After struggling to fall asleep, you finally drift off at 2:00 AM.
After the game, you all buy energy drinks to stay energized. However, you remember that you have an early class tomorrow and tell your friends that you have to head back to your room.
Milestone: 0
Milestone: 1
Milestone: 1
Milestone: 2
Milestone: 3
Milestone: 1
Milestone: 0
Milestone: 2
You wake up at 3:00 AM to loud banging noises. It sounds like the room next door to you is having a party.
Y
What do you do?
The pillow isn't enough to drown out the loud party noises and you start to get frustrated. You put in earbuds and listen to calming sounds instead.
Y
You also have homework due later that you want to finish as soon as possible.
Call the front desk of your dorm.
Cover your head with your pillow.
It's sunny and nice outside, so you decide to go for a walk.
As you're walking, you meet some friends who join you. You lose track of time and notice that the sun is setting. Your friends tell you that you all walked around for 10 miles.
You meet your friends for dinner and look at the menu. After careful consideration, you decide to order...
Something high in fat and flavor, you feel like splurging tonight.
Something spicy. You love spicy foods.
You decide to return to your room and take a nap.
You don't want to sleep too long, so you set your alarm to go off in 30 minutes.
Something light like a sandwich.
Add up your milestone points from the first two sections.
If the total equals 2 or less, proceed with option A.
If the total equals 3 or more, proceed with option B.
A
B
Ignore it. Hopefully they leave soon.
Eventually, an RA breaks up the party and the noise stops.
Y
You call the front desk of your dorm. They say that you are the third person to call in about the party and that an RA is on the way.
Y
After
After 10 minutes, no RA has passed by and you start to get frustrated.
After listening to the music for a while, the whoosh-ing sound makes you have to use the communal bathroom in your dorm. However, you are hesitant to leave the room because you might have to confront the partygoers.
Y
After a while, you decide to...
Hold it in. You can use the bathroom after they leave.
Use the bathroom.
You try to hold it in and have trouble falling asleep...
Y
Eventually, the party ends and you leave your room to use the bathroom. By now it is extremely late and you are too stressed to fall asleep quickly.
You decide to leave your room to use the bathroom...
Y
As you are coming out, you see that one of your good friends, Ben, is walking towards the party. He sees you and invites you inside.
You decline and ask him if they can calm down. Ben apologizes assures you that they are leaving in ten minutes.
After waiting for a while, you decide to...
Do nothing. The RA should come soon.
Try to relax, despite the crazy party going on next door.
You try a relaxation method you recently learned about called "Quiet Ears."
Y
You stick your thumbs in your ears to drown out the noise of the party. Your arms start to get tired, so you listen to music to relax. After a while, you begin to calm down.
By the time the RA breaks up the party, you are already fast asleep again.
However, now you are extremely frustrated because your neighbors kept you awake for so long.
After a while, you finally leave your troubles behind and fall asleep naturally.
An hour passes and the party has not stopped.
Y
After
Fed up, you confront your neighbors by yourself. By this point, they are too intoxicated to understand your complaint and slam the door in your face.
You decide to...
Call the front desk.
Call the police.
You call the police and report the party.
Y
After
In 10 minutes, you see lights and hear loud sirens outside your dorm.
The police break up the party and find out many of your neighbors were underage and intoxicated. Although the party is over, you're kept awake by flashing police lights and sirens for another hour.
Milestone: 0
Milestone: 1
Milestone: 3
Milestone: 2
Milestone: 1
Your alarm sounds at 8:00 AM Thursday morning.
Y
Tired from last night, you force yourself to attend your early class. Your professor reminds you about the test tomorrow morning and answers questions.
Go for a walk, it's a nice day.
Take a nap.
(choose one)
(choose one)
(choose one)
(choose one)
(choose one)
(choose one)
(choose one)
(choose one)
(choose one)
(choose one)
(choose one)
After class, you have the rest of the day off. You decide to...
(choose one)
Your alarm wakes you up right before dinner time. You grab a quick dinner with some friends at a restaurant. After careful consideration, you decide to order...
(choose one)
When you wake up, the sun is gone. Feeling groggy, you check your clock and realize that you slept through the alarm you set. It is now 10:00 PM on Thursday.
You haven't finished the homework or studied for the test tomorrow at all.
You all agree to meet up and go somewhere for dinner later.
What do you do?
Buy coffee and pull an all-nighter to get everything done.
Try to relax.
Habits such as pulling all-nighters and procrastinating in order to party are harmful to your sleep health.
These kinds of behaviors are not advisable in a college environment.
Milestone: 0
Thank you for completing the interactive scenario!
Y
You start to panic, but you eventually calm down.
You organize everything on your to-do list. The first thing you notice is that your homework is not due till next week. You write a reminder to yourself and then focus on studying.
You do ok on the test, but you know you could have done better. However, you remember to turn in your homework next week.
Milestone: 1
(choose one)
(choose one)
You eat your meal and then return to your room, feeling very full from dinner.
Something high in fat and flavor, you feel like splurging tonight.
Something spicy. You love spicy foods.
Something light.
You spend the rest of the night studying for tomorrow's test. Although you feel fairly prepared, you stomach begins to feel strange.
It's very difficult for you to fall asleep tonight, and you end up losing a few hours of sleep.
Milestone: 1
After dinner, you return to your room and begin studying.
You feel fairly prepared to take the test tomorrow. You're still a bit sleepy from your nap, so you consider getting ready for bed.
Milestone: 2
You wake up tomorrow a bit tired, but alert and ready to take the test.
After dinner, you return to your room and begin studying.
After a few hours, you feel very confident about the test tomorrow. You review one last time before relaxing for a bit. Soon, you start feeling tired after exhausting so much energy while walking earlier today and quickly fall asleep.
You eat your meal and then return to your room, feeling very full from dinner.
You spend the rest of the night studying for tomorrow's test. Although you feel fairly prepared, you stomach begins to feel strange.
It's very difficult for you to fall asleep tonight, and you end up losing a few hours of sleep.
Milestone: 2
You wake up tomorrow morning a bit tired.
You wake up tomorrow very tired and almost fall asleep through the test.
You sleep very well that night and wake up tomorrow feeling alert and well-rested.
Milestone: 3
Please take the following survey!
Remember to record your total time and milestone points from each of the three section in the survey.
https://docs.google.com/forms/d/1dhRyBYx4fZQ6ALHk-gH1LNfG2JD3YPsb7RkvqkI1oYo/viewform?usp=send_form
Note: Rigorous exercise before going to sleep may disrupt your sleep schedule.
Retrieved from: http://sites.dartmouth.edu/gsc/files/2013/10/coffee.jpg on April 21, 2014
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Almost time to meet Sarah!
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Have some of the burgers and beer that's already on the table.
Order a light dinner.
(choose one)
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Section I
Section II
Section III
Full transcript