...examine the use of emotion regulation and goal-directed behavior in an attempt to improve sleep behaviors. Self-regulation is the process in which a person has perceived illness cognition, a patient’s own implicit common sense beliefs about their illness. There are five cognitive dimensions of these beliefs: identity; perceived cause of illness; time line; consequences; curability and controllability (Fowler, Kirschner, Kuiken, & Baas., 2007, p. 223). This process occurs over three stages of interpretation, coping, and appraisal (Fowler et al., 2007). In the research study, “Using Mental Imagery to Deliver Self-Regulation Techniques to Improve Sleep Behaviors,” the efficacy of behavioral interventions were geared toward improving the sleep behavior for working adults with the use of mental imagery undertakings that were designed with the theory of self-regulation principles. More specifically, the main attitude is where the patient focuses their thoughts, emotions, and behavior in order to achieve their desired outcome, a sort of homeostasis, if you will. The use of imagery and implementation intention imagery are used in order to reduce arousal while preparing for sleep. The objectives of this study are to increase positive effects on sleep self-efficacy, sleep-related behavior and planning, to include positive behaviors, and ultimately increase the quality of the overall sleep experience (Loft & Cameron, 2013). | Identify two central concepts and describe the...
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...Powerful Sleep – Secrets of the Inner Sleep Clock by Kacper M. Postawski, PowerfulSleep.com Copyright © 2004 PowerfulSleep.com All 1 Rights Reserved Powerful Sleep – Secrets of the Inner Sleep Clock by Kacper M. Postawski, PowerfulSleep.com Table of Contents Disclaimer: ________________________________________________________________5 Introduction _______________________________________________________________6 The Popular Myth about Sleeping ________________________________________________ 6 Recent “Eye Opening” Discoveries ________________________________________________ 7 How Much Sleep Do You Really Need? ____________________________________________ 7 The Mystery of Quality Sleep ____________________________________________________ 7 Chapter 1: Sleep Mechanics __________________________________________________9 What is Sleep, and Why Do We Sleep? __________________________________________9 Your Crash Course on Brain Waves ______________________________________________ 9 The 5 Stages of Sleep ___________________________________________________________ 9 Sleep Cycles __________________________________________________________________ 11 How Important is Deep Sleep? __________________________________________________ 13 How Important is REM Sleep? __________________________________________________ 13 So what is Quality Sleep?_______________________________________________________ 14 Chapter 2: The Inner Sleep Clock_____________________________________________15 ...
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...purpose to help kids. “Better Nights Sleep” is a program that lets kids without a mattress, sleep in a comfortable bed. “Back 2 School” lets students go to school with a backpack filled with school supplies. “HCC Closet” helps provide families with slightly used clothes for them to wear. “Chariots for Kids” allows kids without a car have transportation to a doctor/hospital. “Toys for Tots” gives children toys to play with. Those are just some programs that the HCC has to offer for the less fortunate kids of Houston, but there are plenty more. The HCC has provided children with disabilities access to a handicapped van...
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...will always be demanding. However, the good news is that stress can be managed. The simple realization that you are in control of your life is the foundation of stress management. Managing stress is all about taking charge of your thoughts, emotions, schedules, and the way you deal with problems. Stress is not always bad. Eustress can be beneficial; however, more times we are suffering from distress which causes health consequences, affecting the immune, cardiovascular and neuroendocrine and central nervous systems, and takes a severe emotional toll. For this stress management plan, I’ll go through five main aspects which are nutrition, exercise, rest and sleep, relaxation, and developing hobbies to help manage daily stress. Nutrition Stress and nutrition have always been linked. Well-nourished bodies are better prepared to cope with stress. Eating well through the day is my first stress dealing strategy. Start right with breakfast. There are a lot of times I do not feel hungry or do not have enough time to cook a nutritious breakfast in the morning. Usually I just end up with grabbing a piece of bread with a slice of turkey or ham, and then hurry to class. According to the research, breakfast is considered as the most important meal of the day; it helps to kick start metabolism for the day and also helps to stabilize blood sugar levels which will in turn reduce stress. So instead of waking up my body with a cup of coffee, I would drink...
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...Sleep deprivation is defined as a sufficient lack of restorative sleep over a cumulative period so as to cause physical or psychiatric symptoms and affect routine performances of tasks. (WebMd) Sleep deprivation can lead to harsh physical and or mental problems and should be taken seriously. We are now living in a 24/7 world where we are constantly busy and there is work, television and electronics keeping us up. Getting the proper amount of sleep should be taken very seriously so that there are no harmful effects to your body or mind. Sleep is something that you cannot live without, just like the food we need to eat or the oxygen we need to breathe. Sleep may be the last thing we feel there is time for but it should be made a top priority. There are several consequences, such as accidents or disasters, that are a result of sleep deprivation or lack of sleep and everyone should make a conscious effort to improving the way they sleep. Sleep debt is a major factor in accidents and can cause slow or delayed reactions times. Slowed reaction time can be dangerous while driving a vehicle or even operating machinery. Not only could you harm yourself due to a lack of sleep but others could be in harms way as well. An example of sleep deprivation and slowed reaction time would be the Exxon Valdez disaster. This accident was a major disaster in where oil was spilled all over and harmed many living creatures. In “Sleep Debt and the Mortgaged Mind” William C. Dement and Christopher...
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...| The effect of sleep on the psychology and development of children and adolescents. | | | nj26 | | Contents INTRODUCTION 3 Why Is Sleep Relevant to Psychology? 4 What Is Sleep and Why Is It Important 4 Sleep Regulation 4 The Impact of Sleep on Daytime Functioning 5 Sleep deprivation impairs learning and memory. 5 Sleep deprivation impairs academic success and neurobehavioral functioning. 5 Sleep deprivation impairs emotional regulation. 5 Sleep deprivation impairs health. 5 Sleep deprivation impairs adolescents’ driving ability. 6 Sleep Behaviour Across Development 6 New-borns and Infants (0 to 12 months) 7 Developmental changes in sleep. 7 Behavioural and psychological factors affecting sleep behaviour. 7 Early Childhood (12 Months to 6 Years of Age) 7 Developmental changes in sleep. 7 Behavioural and psychological factors affecting sleep behaviour. 7 School-Age Years 8 Developmental changes in sleep. 8 Behavioural and psychological factors affecting sleep behaviour. 8 Adolescence 8 Behavioural and psychological factors affecting sleep behaviour. 9 Further studies regarding the effect of sleep on the development and psychology of children and adolescents. 9 Sleep and the Body Mass Index and Overweight Status of Children and Adolescents 9 Sleepless in Chicago: Tracking the Effects of Adolescent Sleep Loss During the Middle School Years 10 Sleep, Learning, and the Developing Brain: Early-to-Bed as a Healthy and...
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...Final Preventing a cold can be as easy as listening to your body, while curing hiccups and insomnia might require using some unusual techniques. In this essay you will find helpful hints to help you rid a cold or hiccups and how to get some sleep at night. My experiences are based on old wives tales and tricks I have used on myself and I have proof that some of these tricks might work for others. Because I have not suffered a cold in many years, I thought I must be doing something right so I would like to share with you my regiment. Also, I will share what I have learned about how to cure hiccups and what my son and I have done to cure our hiccups. These tips are based mostly on old wives tale and tips from the “Help From Heloise” books by Eloise Bowles. Now my tips for curing insomnia are based on my experiences with the insomniac women in my family, who struggle to sleep at night or find themselves awoken from sleep in the wee hours of the morning. However, I do not have this problem of insomnia. So I became curious of the fact that these ladies were not sleeping at night only because I could not understand what they were going through. Sleep to me is like milk, “it does the body good” and I ensure I get the right amount of sleep. My tips to my family were based on my own sleeping rituals or from what I have read on WebMD. This essay is based on tips I have collected over the years, tips that I standby and I hope this information will help someone to prevent a cold...
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...Tiesha Cooper Trinity Christian College Basic Research Skills Dr. King Lucid Dreaming Holzinger (2009), suggests that dreams have been a major importance to cultures throughout the ages. Native Americans viewed dreams as portals to the spirit world, paths to prophecy and quests. A common phenomenon states, there is an experience in which one is aware that one is dreaming and is able to control what happens in the dream. This experience is known as lucid dreaming. Aristotle may have been the first to write about lucid dreaming, although he did not have a term for it (Holzinger B. , 2009). And some Tibetan Buddhists have been practicing something like lucid dreaming for a long time. In Tibetan Buddhism, it was practiced as a form of yoga, called dream yoga, from the eighth century. The goal of dream yoga is to examine your consciousness and bring you to a constant state of awareness. A big part of the belief system of Buddhism is recognizing the world for what it is, free from deception. A lucid dreamer recognizes the dream world for what it is, a dream (Holzinger B. , 2009). A Dutch psychiatrist named Frederik van Eeden came up with the term for lucid dreams in 1913. He claimed that there are nine well-defined types of dreams in all, including ordinary, symbolic and vivid dreams. He recorded several of his own lucid dreams, and his thoughts during them and upon awakening. He remarked that they often involved...
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...Introduction Sleep is a physical and mental resting state in which a person becomes relatively inactive and unaware of the environment. In essence, sleep is a partial detachment from the world, where most external stimuli are blocked from the senses. Normal sleep is characterized by a general decrease in body temperature, blood pressure, breathing rate, and most other bodily functions. In contrast, the human brain never decreases inactivity. Studies have shown that the brain is as active during sleep as it is when awake. Sleep is a behavioral state that is a natural part of every individual’s life. We spend about one-third of our lives asleep. Nonetheless, people generally know little about the importance of this essential activity. Sleep is not just something to fill time when a person is inactive. Sleep is a required activity, not an option. Even though the precise functions of sleep remain a mystery, sleep is important for normal motor and cognitive function. We all recognize and feel the need to sleep. After sleeping, we recognize changes that have occurred, as we feel rested and more alert. Sleep actually appears to be required for survival. Importance of the Study Sleep can even enhance your memory. Those who regularly sleep well have better memory function than those who don’t meet the required number of hours for sleep. This means learning is also affected by sleep patterns. Proper amounts of sleep keep your...
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...Running head: ADOLESCENT SLEEP NEEDS AND PROBLEMS An Association Between Media and Sleep Patterns Tasha Benn Towson University July 1, 2013 An Association Between Media and Sleep Patterns The Effect of Presleep Video-Game Playing on Adolescent Sleep journal article suggests that playing a video game before bedtime has a small effect on the sleep of older male teens. The study involved thirteen male participants between the ages of 14 and 18 who were good sleepers, which was defined as falling asleep in less than 15 minutes. They were “evening types” who did not have excessive daytime sleepiness and had no identifiable sleep disorders (Weaver, Gradisar, Dohnt, Lovato & Douglas, 2010). Participants completed a seven-day sleep diary for the week prior to their initial testing night. This information was used for the testing conditions so that participants attempted to sleep at their typical bedtime. The study was conducted at Flinders University Sleep Research Laboratory. There, participants sat in a bed beneath the covers with electrodes attached and lights dimmed for both testing conditions: active video gaming and passive DVD watching. During the experimental condition, the participants played a Sony PlayStation 3 video game called “Call of Duty 4: Modern Welfare” for either 50 or 150 minutes on two different nights. During the control condition, the participants spent the same amount of time watching a documentary called “March of the Penguins”. Data...
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...The purpose of this paper is to evaluate the correlational method as a means for examining the relationship between REM sleep and memory. I will describe previous research and then investigate how REM and memory are associated in young people and in older people. In some ways, the sleep patterns of these two groups are very similar, but in some ways they are not. 1a. In the normal brain, REM sleep is the stage of sleep during which the body tends to be very relaxed, with little to no movement of the muscles. However, it is possible to observe occasional slight movements, called twitches, while one is in the REM stage of sleep. Despite the observable calmness of the body during this stage of sleep, heart and breathing rates increase during REM...
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...shocked and quickly opened my eyes bigger because it was too dark. IV. It was actually my roommate, Ririn who was eating snacks on her bed. V. I asked her, “Hey, why you are still up at this hour and eating on your bed?” and she slowly answered “I cannot sleep. I have been trying to sleep since 1am but I cannot, and I eat because I am hungry.” VI. In fact, she said that was not the first time she cannot sleep. VII. I realized that I never know that she had troubles to sleep well until that weird incident happened on that night. VIII. I told her to close her eyes and try her best to sleep because both of us had class in the next morning, so it was too late to be still widely awake. IX. That incident had inspired me to read further about the sleep disorder that is characterized by difficulty falling or staying asleep, which is called as insomnia. X. After reading a lot of articles on the internet, I found out that this problem was actually being suffered by large number of people around the world. XI. As you are listening to me, I know that not everybody suffers from insomnia but still, there is a time when you cannot really close your eyes and you wonder what is stopping you from getting your nice and comfortable sleep. XII. Therefore, I dare to say that you are actually experiencing the same problem of those who are suffering from insomnia. XIII. Insomnia, which is due to various causes and includes a variety of symptoms, can be reduced or eliminated in a number of ways...
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...times have you heard “I don’t have enough time to sleep” or said it to yourself especially while you are doing your assignment or prepare for your final exam .. So today , I choose this topic to inform the importance of having enough sleep in our daily life. Here is the briefly explained about what is sleep. Let us take a look at the reasons why we must get a quality sleep and I will make you realise why enough sleep is important to you with the first reason. First , having enough sleep can help you to prevent and cure of disease . The importance of sleep for health is mainly that it helps the body recover from several diseases and other health problems. When you are asleep, your body get the chance to repair its damaged cells and related functions, and strengthen the immune system, thus preventing the other health problems such as stroke and heart disease. Therefore, for a person to avoid heart disease and strokes, sleeping between 7 and 8 hours everyday is advised. Going beyond the boundaries of this range will result to unhealthy body conditions over time. Now, you start to think about the importance of better sleep to your health. I am going to focus about the next reason why we must have a good quality of sleep. So the next reason is to enhance our memory . Studies show that those who sleep well, and for the required number of hours have better memory function than those who don't get the required hours of sleep. Proper sleep makes the body and mind alert, and ready to receive...
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...Stress is a normal part of very day life. You have good stress factors that can occur in life such as a wedding, starting a new job, first day at school, moving etc. Stress can also occur from events that make us upset such as: Divorce, not getting a job promotion, failing your grades, getting involve with an argument, death etc. How a person deals with stress is very important. Stress uses the body endocrine and nervous systems to help balance the physiological changes that occur. Positive changes that can occur can be (Dartmouth Stress Management 2014). • Heart rate can become elevated, • a feeling of high alertness can be triggered, • lungs start to expand, • can lead to all of the sense sharpening such as improved hearing, • Moreover, it can result in dilated pupils. If stress is not dealt with right away and left lingering in the body and some negative changes will be demonstrated such as (Dartmouth Stress Management 2014). • Feeling of exhausted, • problems with sleeping, • decrease concentration level, • low self-esteem, • depression, procrastination, • Moreover, can lead to drug and alcohol addiction (Dartmouth Stress Management 2014). Minor physiological changes that occur can be a feeling like you have butterflies in your stomach. Can cause headaches or migraine attacks, neck and shoulder tension, and back pain. When dealing with stress, there are three main categories. This writer will focus on a healthy attitude; healthy lifestyle and relaxation techniques...
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...been highly debated for several years. Those who debate this topic usually dispute on whether or not changing the time would be beneficial. Psychologists estimate that as many as 30% of children may have a sleep disorder at some point during childhood. Sleep disorders have implications both for social-emotional adjustment and for school performance. For this reason it is important for both parents and educators to understand how sleep works and how disruptions in normal sleep patterns can affect children and teenagers. Starting school just a half an hour later would benefit the most families and students, and also to accommodate for teens' sleep needs. One of the main beneficial topics to argue for starting school later is attendance. Schools should start later because it is proven that students will have higher attendance. If students can get more sleep, they are more likely to attend school on a regular basis. Studies have shown that after puberty, teenagers require more sleep, around nine and a half hours, and are getting less than needed, around seven hours. Mary Carskadon of Brown University performed an elaborate scientific study on the sleeping patterns of adolescents. Her research, later verified by other studies, found that not only do teenagers need more sleep but their sleeping patterns also shift. After puberty, teens’ sleeping patterns shift into a delayed phase, this means...
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