Antecedents that led me to sleep were an active day filled with study and various events. Some specific and intrinsic behaviors include bedtime rituals, which in my case consisted of phone scrolling for an hour or an hour and a half. The consequences of sleeping are the restoration of strength and energy. From a biopsychosocial perspective, sleep is very important for the health of the nervous system. During sleep, the body recovers the strength spent on daytime activity.
Therefore, I decided to improve the duration of sleep with the help of interventions, which consist of observing sleep hygiene. First of all, an hour before bedtime, I stopped using gadgets, changing the habit of scrolling my Instagram feed or TikTok to reading a paper book. I also started taking a bath with relaxing lavender oil and ventilating my bedroom before going to bed.
The duration of sleep was measured using the My Band smartwatch, which records the moments when a person is in a state of sleep and their duration based on the respiratory rate and pulse. As can be seen from Table 1, demonstrating the duration of sleep before and after intervention, compliance with sleep hygiene increased its average duration by several hours.
Table 1. Sleep duration measurements