11/4 Wednesday - none!
No time to nap, all day I was busy with school, as I usually am on Wednesdays
11/5 Thursday - 25 minutes at home.
Had a little bit of time to spare right before I went to work, so I took a little nap
11/6 Friday - none!
Hung out with friends after school then a banquet at night. No naps yet again!
11/7 Saturday - 1 hour at home.
Oh no, I couldn't help myself because I didn't have much planned out for the day and as I was studying for philosophy, my eyes started drooping and I just let myself go :(
11/8 Sunday - 1 hour 30 minutes at home.
Same reason for Saturday, I couldn't help myself because I had a lot of time to study and I couldn't keep myself awake studying for long consecutive hours.
11/9 Monday - 30 minutes at home.
My grandmother helped me wake up
11/10 Tuesday - 30 minutes at home.
Just like last Thursday, had time to spare before work so I rested for 30 minutes.
My behavior is not changing much in respect to last week, because last week I also violated my goal twice. I did receive all reinforcement/punishment with the help of my family. I am planning to change my program to be a little more challenging next week if I continue to have the same results or start slacking off.
Here are my thoughts and how the reinforcements/punishments seem to help change my behavior.
I've also included why I might want to change parts of the program by next week:
Long-Term Positive Reinforcement
I had the $50 to spend shopping all week long but I wasn't too disappointed when I took my first 30+ minute long nap on Saturday. This is because I'm being a frugal-ista right now and trying to save up money for Christmas. Like I said, if my behavior doesn't change before, I think I will reduce the $50 to $30, something more possible for me to spend at this time.
Immediate Negative reinforcement
I still do feel the physiological effects of shorter naps, as I feel refreshed with 25-30 minute naps. Hopefully my body gets used to the shorter naps and get more tired after longer naps. No changes will with this reinforcement.
Immediate Positive Punishment
Again my mom took out $10 to give to my sister from my paycheck, $5 from Saturday and $5 Sunday. Darn! I think this punishment is most effective because it's really getting to me. I don't like giving away money, especially to my sister, so I am going to consciously try harder to take shorter naps!
Long-Term Negative Punishment
The days I went out with my friends, I already usually return before 11pm, so this punishment is not really effective. My mom IS 'punishing' me for my curfew to be 11pm because of the two days I violated, but next week I will change to 10pm because I believe that will make me work more ardently. (Afterall, it is embarassing to explain to your friends that you have a 10pm-curfew!)
Effective methods this week: Immediate Negative Reinforcement, Immediate Positive Punishment.
Ineffective methods this week: Long-Term Positive Reinforcement, Long-Term Negative Punishment.
According to Michael Silber, co-director of the Center for Sleep Medicine at Mayo Clinic’s campus in Rochester, (http://psychcentral.com/news/2008/10/10/short-naps-are-okay/3106.html)
"Sleep too long and you could wake up feeling groggy, disoriented and not at peak performance. The medical term for this feeling is sleep inertia. It’s probably the result of waking up in the deep stage of the sleep cycle. And a nap too late in the day can interfere with nighttime sleep.
So how do you know if you are getting adequate sleep? “If you’re yawning, can’t keep your eyes open or are involuntarily dozing off at times, you’re probably getting insufficient sleep at night,” says Dr. Silber. The best remedy is more nighttime sleep. When that’s not possible, take a nap. "
I was surprised that this is related to what we learned in psychology, that we feel 'groggy' and 'disoriented' because we wake up after we enter the deep cycle of sleep. From now on, I'll try to take naps only when I feel they are absolutely necessary, such as the symptoms described by Dr. Silber from gettiung inadequate sleep.
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Hi Gimin,
ReplyDeleteWell it is good that you are admitting that your ptogram is not working as you though, and even more that you want to change it for that reason.
About the article that you cite, it is true if I just sleep for 10 min I feel more energetic rather than when I sleep more than 30 min. So you may think really deep about that.
For all the other days id good that you are doing a progress as to some days to cut off in your naps.
See ya
Hey Gimin!
ReplyDeleteSo that is reason we get more tired after waking up from a nap because we're waking up from a deep cycle of sleep, how interesting. I know what you mean by not being able to study for consecutive hours because our eyes tend to get so dry and we just want to go to sleep. However, what I always do instead of sleeping is that I take a break from studying and do something else. I either walk around my house for a bit, go to the kitchen and make myself something to eat, or walk my dog to the park. These breaks don't need to be long but make sure they are breaks that do not require total concentration like studying. After doing that, you'll realize how much more energized you are! Hope this would help. See you in class tomorrow! =)
Hi Gimin!
ReplyDeleteWow your punishment would really take a toll on me too if I were doing it. I was just wondering how many hours of sleep do you get at night? Well see, here is the thing that research you have, it is pretty much true. If you get enough sleep at night you will not really get that desire to sleep in the afternoon unless you are really exhausted. So I would think the solution is to make sure you get around 6-8 hours of sleep a day. If you inevitably do take a nap alarm your phone and another alarm clock to wake up in 20 mins exactly. By setting two alarms, it will really bug you and force you to wake up. :) hope this helps!