Sleep, Eat & Exercise

Final Reflection: Behavior Log and Analysis (Sleep and Nutrition)

*Type all responses in the boxes and tables provided.

Name:

This assignment has four parts and is worth 30 points.

Tips for success:

• Read all directions in this document carefully; some questions contain multiple components.
• Log into the interactive online learning modules; for certain questions you will need to reference specific pages.
• Demonstrate critical thinking and effort in your answers; a significant amount of reflection and discussion will be expected to earn all points.
• Write clearly; complete sentences, correct spelling, and proper grammar and punctuation will be expected.

Disclaimer:Do not select a nutrition log assignment if you:

• Have a history of eating disorders or disordered eating;
• Don't eat regularly as a means of restricting food intake; or
• Don't have consistent access to food for any reason.

Instead, choose the Sleep and Physical Activity option

Part I: Sleep and Nutrition Log(Start this at least 3 days before the submission deadline)

Log Instructions

Use the logs below to record your sleep and nutrition behaviors for three consecutive days.You must include Saturday or Sunday as one of the three days. (9 points total; 3 points per day: 1.5 point for nutrition, 1.5 point for sleep log including before sleep and after waking x 3 days)

Notes about logging sleep:

• Include something in each box of the table. If you do not have anything to enter, write N/A (not applicable).

Notes about logging nutrition behaviors:

• The purpose of the nutrition log is to help you assess your overall eating pattern and explore its alignment with characteristics of nutritious eating described in the modules. In your three-day log, include all snacks, beverages, meals, foods eaten on-the-go, supplements, and water. Do not include prescriptions or over-the-counter medications. We recommend logging throughout the day rather than waiting until the end of the day.

Reference the Nutrition Unit Modules:

• Factors That Influence Why, When and How We Eat
• Nutrition: What We Eat Matters

Day 1: (date and day of the week)

Nutrition Log: Day 1

Time and context of eating	Describe what was eaten
7 am. Breakfast at my apartment	2 cups of tea with half and half. Single-serve cup of greek yogurt. 1 orange.
11 am. Snack eaten after a catered speaker/presentation	Blueberry muffin from the caterer.
2 pm. Lunch I brought from home and ate during a break at work.	Homemade sandwich with whole grain bread, turkey deli meat, lettuce, cheese, mayo. Apple. Churro.

*To add more rows, use the tab key.

Sleep Log: Day 1

Questions to be answered before sleep	Your Responses
Number of caffeinated drinks (e.g. coffee, tea, soda) and approximate time I had each (if not applicable, enter N/A)	N/A,I am allergic to caffeine.
Number of alcoholic drinks (e.g. beer, wine, liquor) and approximate time I had each (if not applicable, enter N/A)	N/A
Time of last tobacco or nicotine use before sleep (if not applicable, enter N/A)	N/A
Other substances or over-the-counter products used (e.g. sleep aids, medications, supplements, etc) and approximate time I had each (if not applicable, enter N/A)	N/A
Naps taken: time of day and duration (if not applicable, enter N/A)	1hr and 30 min
Overall stress level throughout the day (from 1 to 10, where 1 is very low and 10 is very high).	0
Other important things to note about this day or your sleep schedule	relax

Questions to be answered after sleeping	Your Responses
What I did during the hour before going to bed	Do house chores
Time I went to bed	2pm
About how long it took to fall asleep (in minutes)	5min
Time I woke up	3:30
Approx. # of awakenings throughout the sleep session (and total minutes awake)	0min
Approx. # of hours slept in total (from time to bed to time awake, minus the time it took to fall asleep and time awake throughout the sleep session)	90min
Sleep efficiency (hours actually sleepingtotal hours in bed)	10 min
Description of my sleep environment (where did you sleep and was it conducive to good sleep)	Dark and cool room with quiet and temperature about 67F.
Descriptors of how I felt when I got up (tired, groggy, refreshed, etc.).	Refreshed and energized
Other notes about my sleep	My sleep takes part pf my well-being and to refreshed my day after long mornings

Day 2: (date and day of the week)

Nutrition Log: Day 2

Time and context of eating	Describe what was eaten

*To add more rows, use the tab key.

Sleep Log: Day 2

Questions to be answered before sleep	Your Responses
Number of caffeinated drinks (e.g. coffee, tea, soda) and approximate time I had each (if not applicable, enter N/A)
Number of alcoholic drinks (e.g. beer, wine, liquor) and approximate time I had each (if not applicable, enter N/A)
Time of last tobacco or nicotine use before sleep (if not applicable, enter N/A)
Other substances or over-the-counter products used (e.g. sleep aids, medications, supplements, etc) and approximate time I had each (if not applicable, enter N/A)
Naps taken: time of day and duration (if not applicable, enter N/A)
Overall stress level throughout the day (from 1 to 10, where 1 is very low and 10 is very high).
Other important things to note about this day or your sleep schedule

Questions to be answered after sleeping	Your Responses
What I did during the hour before going to bed
Time I went to bed
About how long it took to fall asleep (in minutes)
Time I woke up
Approx. # of awakenings throughout the sleep session (and total minutes awake)
Approx. # of hours slept in total (from time to bed to time awake, minus the time it took to fall asleep and time awake throughout the sleep session)
Sleep efficiency (hours actually sleeping total hours in bed)
Description of my sleep environment (where did you sleep and was it conducive to good sleep)
Descriptors of how I felt when I got up (tired, groggy, refreshed, etc.).
Other notes about my sleep

Day 3: (date and day of the week)

Nutrition Log: Day 3

Time and context of eating	Describe what was eaten

*To add more rows, use the tab key.

Sleep Log: Day 3

Questions to be answered before sleep	Your Responses
Number of caffeinated drinks (e.g. coffee, tea, soda) and approximate time I had each (if not applicable, enter N/A)
Number of alcoholic drinks (e.g. beer, wine, liquor) and approximate time I had each (if not applicable, enter N/A)
Time of last tobacco or nicotine use before sleep (if not applicable, enter N/A)
Other substances or over-the-counter products used (e.g. sleep aids, medications, supplements, etc) and approximate time I had each (if not applicable, enter N/A)
Naps taken: time of day and duration (if not applicable, enter N/A)
Overall stress level throughout the day (from 1 to 10, where 1 is very low and 10 is very high).
Other important things to note about this day or your sleep schedule

Questions to be answered after sleeping	Your Responses
What I did during the hour before going to bed
Time I went to bed
About how long it took to fall asleep (in minutes)
Time I woke up
Approx. # of awakenings throughout the sleep session (and total minutes awake)
Approx. # of hours slept in total (from time to bed to time awake, minus the time it took to fall asleep and time awake throughout the sleep session)
Sleep efficiency (hours actually sleeping total hours in bed)
Description of my sleep environment (where did you sleep and was it conducive to good sleep)
Descriptors of how I felt when I got up (tired, groggy, refreshed, etc.).
Other notes about my sleep

Part II: Log Analysis

Nutrition Log Analysis

Reflect on how your log overall aligns with each of the following characteristics of nutritious eating and your relationship with food. Include examples of how you may already be following these recommendations and/or describe how you would like to or plan to change any of these to be in better alignment. (1 point each row = 6 points total)

Nutritious Eating Characteristics/ Recommendations	Describe the extent to which your overall eating pattern aligns with each characteristic or recommendation. Describe how you might adjust your behaviors to work toward more alignment.
Eat mostly whole foods
Eat mostly plants
Consume adequate water
Honor your preferences, values, and traditions around food
Eat mindfully
Prepare your own food

Sleep Log Analysis

Once you've completed 3 days of logging, reflect on your sleep logs overall while considering the factors that impact sleep. Include examples of how each may be impacting your sleep and/or describe how you would like to or plan to change any of these. (1 point each row = 6 points total)

Information about these factors or recommendations can be found in the Sleep Unit Modules:

• Understanding Sleep
• Sleep Strategies

Sleep Factor/ Recommendation	Describe the extent to which your overall sleep pattern is impacted by each factor. Describe how you might adjust your behaviors to promote adequate quality sleep.
Keeping a consistent sleep schedule
Comfort of sleep environment
Exposure to sources of light (while sleeping or awake)
Use of alcohol, nicotine, caffeine, medications, etc.
Stress
Physical activity

Part III: Reflecting Back

1. Describe how sleep quantity and quality impacts your food choices and vice versa. Describe what you have noticed about this connection either from your log or prior to completing this assignment. (1 point)

2. To what extent and in what ways has time management helped or hindered your ability to regularly practice self-care behaviors? Discuss at least two examples. (2 points)

Part IV: Moving Forward

3. Draft a goal related to a specific behavior change you'd like to implement.

First, review the information about the four typesof goals in the module The Change Process and Goal-setting Strategies, including pages:

• "Types of Goals"
• "When To Use Various Types of Goals"

Next, consider your reflections in Part II: Log Analysis, and complete the following three steps.

Step 1-Write a goal related to a change you intend to implement in the next four weeks. Use the module information about the types of goals to help write your goal. (1 point):

Step 2- Describe your reasoning or motivation behind this goal and what you hope to achieve. (1 point):

Step 3- Based on the information in the modules, identify which of the four types of goals you chose and explain why you chose this particular type of goal for this specific change. (1 point):

4. Consider what you have learned and accomplished throughout this course. Describetwo specific ways you could help support others (friends, roommates, classmates, co-workers, or family members) in their efforts to prioritize self-care? (3 points)

Example 1:

Example 2:

will fill out following your daily routine