2.12 Project 2 First Draft WRIT 1301 (117,118,119) JD Wu Date: 10/18/2023 Word account: 1036 Introduce The impact of sleep patterns on an individual's cognitive and physical health has been widely documented in the academic literature. I recorded my sleep time and wake-up time in detail for two weeks and made a personal sleep log report. After checking my personal sleep log report and comparing it with the course materials and external research results, This article aims to delve into the complex relationship between sleep quality, duration and its impact on daily life and physical health. This article delves into quantitative data on sleep and qualitative insights from a variety of sources, providing a comprehensive view for a broad academic audience, especially those interested in sleep research. From my own observations of my sleep log report, I've come up with a few things to put into perspective: I usually go to bed after midnight. Bedtime has a tendency to get later as the months go by. It is worth noting that the sleep time in the data is as late as 05:00 or 07:47; at the same time, most of the wake-up times are concentrated between 08:00 and 10:00, with a few outliers lasting until 12:21. The data shows that, When I go to bed late, I also tend to wake up later (e.g., go to bed at 03:00 on 09/30 and wake up at 12:21). This may be to compensate for staying up late; otherwise, my average sleep time fluctuates, but generally falls between 7 and 9 hours, which is the recommended amount of sleep for adults. However, there are also some abnormal situations, such as on September 17, the sleep time was less than 2 hours; from the perspective of personal experience: I often have some special situations that affect my regular sleep. For example, on 09/17, my sleep time decreased drastically, which was affected by external factors or interference (I stayed up until 4 a.m. to watch the Blackpink online concert with my girlfriend, but I had work that morning which required me to get up around 9 a.m.) , which is an outlier. Inconsistency in sleep patterns, especially bedtime, affects my circadian rhythm and overall sleep quality. On days with extremely late bedtimes and reduced sleep time, I may accumulate "sleep debt," which may lead to fatigue or cognitive decline. A specific example may be reflected in me not doing well in class the next day. Concentration and my ability to be productive the next day were reduced; while irregular sleep had an impact on more than just physical health. The mood swings I experienced after an inadequate night's rest were evident in my journal entries. I think a very important reason why I go to sleep late is because I look at my phone for a long time before going to bed, and my actual bedtime actually depends on when I decide to put down my phone and go to sleep. And it is this behavior that I think leads to my generally late sleep time. In "What It Takes to Put Your Phone Away", Jia Tolentino mentioned: "More than twenty years ago, the writer Michael Goldhaber observed, in Wired, that the Internet drowns its users in information while constantly increasing information production; this makes attention a scarce and desirable resource—the “natural economy of cyberspace.” Goldhaber speculated that, when the “attention economy” had matured, nearly everyone would have her own Website, and he warned readers that “increasing demand for our limited attention will keep us from reflecting, or thinking deeply (let alone enjoying leisure).” In other words, he roughly outlined the socialmedia age.” (1) Sleeping actually requires concentration. Many people may not think so. Sleep may be a state of complete relaxation in their perception, and therefore they may lose the ability to regulate themselves. Take my example, I spend a lot of time looking at my phone before going to bed. These contents are constantly distracting my attention. My original intention may be to set an alarm clock and then focus on sleeping, but because of the constant Watching new content and new push notifications on my phone, I gradually forget the time. I look at my phone at the same time and get information from some fragments of broken content. This behavior itself will also degrade our attention and prevent us from being able to focus well. sleep. Another thing I want to discuss is that the quality of sleep affects my productivity and mood the next day. After not getting enough sleep the night before, I would always feel groggy and uninspired during class the next day. Then, even though I haven’t completed many tasks, I feel very tired and want to sleep for a while, but the fact is that I may have only been up for a few hours. As Michael Grandner said in "Sleep and health": "Drummond and colleagues used the go/no-go to assess the effects of 64 h of sleep deprivation on inhibitory control. As expected, the ability to inhibit inappropriate responses decreased as a function of time awake. Interestingly, hit rates (correct go responses) remained unaffected for most of the sleep deprivation period, but rapidly declined at 55 h of wakefulness . Another sleep deprivation study found similar results . Additionally, these findings have been replicated under conditions of partial sleep restriction, where sleep was limited to 6 h per night for four nights. Study participants showed impaired inhibitory actions while maintaining correct responses . Sleep loss causes a steady decline in response withholding with increasing time spent awake, while maintaining the ability to attend to incoming stimuli. These findings emphasize the fact that sleep deprivation does not result in a global degradation of cognitive performance due to impaired basic attention, thus cognitive impairment is task and domain-specific .” (2) Many times I will enter a kind of self-deception. I may think that after a short period of sleep, my energy has been restored and I can directly work or study at a very high efficiency; in fact, my efficiency is very high. Discounted. I would be distracted in class and could not remember the specific content of the class very well. I would even be distracted and play with my phone. Resource： (1) Jia, T. (2019). What It Takes to Put Your Phone Away. The New Yorker. (2) Grandner, M. (2019). Sleep and health (M. A. Grandner, Ed.). Academic Press, an imprint of Elsevier. My Sleep Log Report Date Sleeping time Wake up time Date Sleeping time Wake up time 9/11 23:50 09:00 9/18 00:28 08:12 9/12 00:46 08:27 9/19 02:48 10:00 9/13 00:12 09:03 9/20 00:45 07:30 9/14 01:30 09:43 9/21 01:30 09:40 9/15 01:16 10:00 9/22 01:30 11:00 9/16 04:31 10:52 9/23 03:56 10:50 9/17 07:47 09:45 9/24 03:44 09:45 Date Sleeping time Wake up time Date Sleeping time Wake up time 9/25 00:30 07:04 10/02 03:16 08:30 9/26 01:46 09:20 10/03 03:00 10:44 9/27 01:30 09:26 10/04 01:30 08:44 9/28 02:30 11:00 10/05 02:15 12:13 9/29 01:58 09:38 10/06 02:15 11:45 9/30 03:00 12:21 10/07 02:30 09:20 10/01 05:00 12:04 10/08 03:30 09:10
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