Sleep Journal entries. 4 per week for 5 weeks

Description


Journal


  • Open the document and save it to your computer.
  • Beginning this week, you will complete at least four journal entries each week of the course (no “double” entries on the same day). Entries must be in full sentences must show reflection and substance. Please remember that one of the purposes of your journaling is so that you can gain insight into the motivations and stumbling blocks that you encounter in attempting to meet your goal. The following is an example of what is expected of your entries:


4/11/15 I was not able to get 6 hours of uninterrupted sleep last night. I woke up several times for various reasons. Twice the dog was restless and woke me up. The other time I just awakened worrying about my cousin’s divorce and how it is affecting her. Actually, it has been several nights since I was able to sleep more than 4 hours without waking up. Tonight I am going to try the following interventions before I go to bed:

1. Make sure I take the dog out to potty right before bed time;

2. Drink a warm cup of SleepyTime tea right before bedtime;

3. Remind myself that I cannot solve my cousin’s problems, but can be sure she knows I am here for her whenever she needs to talk or just go to dinner, etc.

N3335 Promoting Healthy Lifestyles
Modules 1-4: Journal
Name:
Date:
Overview: Journal
You will journal for four weeks on the issue for which you have made a Health Promotion
Contract. You will write four substantive entries per week in this document. Each entry should
consist of 3-4 well written sentences. Use the template below and be sure to date each entry per
day that you journaled in the specified module week. You must address your chosen
issue/Health Promotion goal in each entry. You may record your feelings about the issue,
successes, challenges, and setbacks. You may journal about other topics as well, but you will be
graded on the presence and quality of your journal entries related to your Health Promotion
Contract issue.
During the last week of the course, you will review your entries in this journal and write an analysis
of your journaling experience.
Objective:
• Discuss the purpose and efficacy of journaling for health promotion.
Rubric
Use this rubric to guide your work on the assignment, “Journal.”
Task
Smart Goal (20 points)
Accomplished
Complete with correct
date
(20 points)
4 entries per week for 4 weeks
(80 points)
Each entry is dated
AND genuinely and
substantively addresses
the issue/goal in the HP
Contract.
(5 points per entry)
Competent
Present, but not all
fields complete or
correct
(10 points)
N/A
Needs Improvement
No fields complete or
correct
(0 points)
Entry is not dated, or is
not substantive, or does
not address the
issue/goal in the HP
Contract
(0 points per entry)
Instructions:
Save this document to your computer. Each time you record a new entry, resave the document
with the same filename. During the last week of the course, you will upload the document and
submit it for grading. You will also review your entries and complete a Journal Analysis and
submit it for grading during the final week of the course.
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©2018 UTA College of Nursing and Health Innovation
N3335 Promoting Healthy Lifestyles
Your SMART goal: (as written in your Health Promotion Contract from Module 1)
I,
[Name]
agree to
by
insert month/day/year[date:
[Saturday of Module 4]
Remember that each journal entry MUST address the goal above to receive credit.
Module 1
Date ____________
Date ____________
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N3335 Promoting Healthy Lifestyles
Date ____________
Date ____________
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N3335 Promoting Healthy Lifestyles
Module 2
Date ____________
Date ____________
Date ____________
Date ____________
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N3335 Promoting Healthy Lifestyles
Module 3
Date ____________
Date ____________
Date ____________
Date ____________
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N3335 Promoting Healthy Lifestyles
Module 4
Date ____________
Date ____________
Date ____________
Date ____________
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N3335 Promoting Healthy Lifestyles
Assignment: Sleep Log
Submit 2359 Saturday of Module 2
Name:
Dona Robert
Date:
3/8/19
Overview: Sleep Log
You will maintain a Sleep Log for the first week of the course in preparation for studying the role of
sleep in health promotion during Module 2. This document enables you to record how much sleep
you get in each 24-hour period and your “sleepiness factor” when you are awake.
Example of input for Nighttime Sleep Total (hrs:min) – 7:25 (means you slept for 7 hours and 25
minutes)
Objective:

Analyze personal sleep patterns.
Rubric
Use this rubric to guide your work on the assignment “Sleep Log.”
Task
Sleep log for 1 week
(Total 100 points)
Accomplished
All parts complete with
accurate information
(there must be a 4 in
each 24-hour period
indicating when you
slept). No blank boxes.
(100 points)
Competent
Most parts complete
(50% or more, but less
than 100%); missing 4’s
in some or all 24-hour
periods.
Needs Improvement
Less than 50%
complete.
(0 points)
(75 points)
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©2018 UTA College of Nursing and Health Innovation
N3335 Promoting Healthy Lifestyles
Sleep Log
MON
Nighttime* sleep total
TUES
WED
THURS
FRI
SAT
SUN
4hrs
4hrs
N/A
4hrs
N/A
6hrs
N/A
2:30
4:00
6:30
3:00
3:30
4:00
5:30
Morning
4
4
4
4
4
4
4
Afternoon
0
0
0
0
0
0
0
Evening
0
0
0
0
0
0
0
Night
3
4
4
4
4
3
3
Morning
4
1
1
4
1
4
1
Afternoon
0
0
0
0
0
0
0
4 = All the time
Evening
0
0
0
0
0
0
0
(You should put a 4 in the
box that corresponds with
the 4 in the box above to
indicate when you slept)
Night
4
4
0
4
0
4
0
0800 (M)
0800 (M)
0800 (M)
0800 (M)
0800 (M)
0800 (M)
1300 (M)
1300 (M)
1715 (M)
1300 (M)
1300 (M)
1715 (M)
1715 (S)
1715 (S)
2000 (S)
1715 (S)
1715 (S)
2000 (S)
2000 (M)
2000 (M)
0000 (M)
2000 (M)
2000 (M)
0000 (M)
N
N
N
N
N
N
hrs:min
Napping sleep total
hrs:min (or 0)
Levels of sleepiness
0 = Wide awake
1 = Slightly sleepy
2 = Moderately sleepy
3 = Very sleepy
4 = Falling asleep/sleeping
Difficulty staying
awake
0 = Not at all
1 = Occasionally
2 = Frequently
3 = Most of the time
Meal times (M) and Snack times (S)
Enter all your meal and snack times
Ex) 0830 (M); 1315 (S); 1700 (M)
Medication that could cause
drowsiness (Y or N)
0800 (M)
1715 (M)
2000 (S)
0000 (M)
N
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N3335 Promoting Healthy Lifestyles
Unusual circumstances that may
have affected sleep (Y or N) If
yes, please briefly explain
n/A
N/A
Worked
night
shift.
N/A
Worked
night
shift.
N/A
Worked
night
shift.
* If your work schedule requires you to work during the night and sleep during the day, record daytime sleep hours instead of
nighttime sleep hours.
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©2018 UTA College of Nursing and Health Innovation
N3335 Promoting Healthy Lifestyles
Module 1: Health Risk Assessment and Health Promotion Contract

Name:
Dona Robert
Date:
2/2/19
Overview: Health Risk Assessment and Health Promotion Contract
Go to the website in the directions and complete the Health Assessment. (The Health Assessment
may ask for some information, such as lipid levels, but if you do not know that information you may
skip it.)
For each section of the Health Assessment in the document below, provide a substantial summary
of your current health status. In each section’s summary, be sure to include any information
regarding your health and lifestyle that might play a role in your overall wellness.
You will contract to change/improve one health behavior during this course. Your Health
Assessment can give you guidance on your choice, but ultimately the choice is yours.
Part of the contract requires you to evaluate your current “stage of change” according to the stages
described by Zimmerman, Olsen, and Bosworth in the article, “A ‘Stages of Change’ Approach to
Helping Patients Change Behavior.” (www.aafp.org/afp/20000301/1409.html.)
You will be tracking your progress toward the goals in your contract by completing journal entries
for four weeks, then analyzing your motivation, successes, and obstacles in the final week of the
course.
Objectives:


Devise a personal Health Promotion contract to be used for the duration of the course.
Discuss the Stages of Change model in relation to health behavior changes for others and self.
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N3335 Promoting Healthy Lifestyles
Rubric
Use this rubric to guide your work on the assignment, “Health Risk Assessment and Health
Promotion Contract.”
Task
Health Risk Assessment
(Total 50 points)
Accomplished
Competent
Needs Improvement
All sections include
thorough and
substantial summaries
of your current health
status, with details of
your health and lifestyle
that might play a role in
your overall wellness
(ie. “I don’t drink or
smoke” is not
considered a substantial
explanation. If you don’t
drink or smoke, include
how this will help
prevent certain
illnesses.)
At least 5 sections
completed thoroughly,
with substantial
summaries and details,
but not all sections
completed thoroughly
with substantial detail.
At least 2 sections
completed thoroughly,
with substantial
summaries and details,
or no sections
completed thoroughly.
(35 points)
(15 points)
(50 points)
Health Promotion Contract
(Total 50 points)
All 5 sections
completed, including
measurable goals,
correct target dates, and
reasonable rewards,
etc…
Each item inserted in
the correct field on the
template (goals, dates,
rewards, etc…)
All sections completed,
but not all goals are
measureable or
inalignment with final
goal, dates are missing
or all not inserted in the
template, missing some
or all rewards
Minimal sections
addressed completely or
correctly, or no sections
addressed
(35 points)
(15points)
(50 points)
Please note: If your goals are not measurable, your Journal Analysis grade also will be affected.
Your goals must be measurable so that you can analyze whether you did or did not meet your
goals later in the course.
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N3335 Promoting Healthy Lifestyles
Health Risk Assessment
When you receive the results of your online Health Assessment, summarize your current health
status, including any other information about your own health and lifestyle that play a role in your
overall wellness, in each section below. Summary of each section must be substantial and include
details to receive credit.
Blood Pressure/Cholesterol/Diabetes
“I don’t have high blood pressure, cholesterol or diabetes. Not currently having any of these conditions help me to live an
optimal lifestyle. It also helps me by decrease the chance of diseases associated with increased blood pressure such as risk
of stroke,elevated blood sugars, hypertensive retinopathy, myocardial infarction. By not having diabetes, I can prevent
diabetic associated CVAs, peripheral vascular disease, nephropathy, neuropathy.
Weight/BMI
I weigh 126lbs. My BMI is 17. My weight helps me to prevent diseases related to high weight such as high blood
pressure, high cholesterol, risk of cancer and diabetes.
Food Intake/Diet
I eat all types of food. I eat a lot of fried food. It is something I am trying to decrease. I do eat a lot of fish and
vegetables as well and it helps with a wide variety of choice. Eating low fat food helps me keep off the weight
and prevent diseases associated with food intake and diet.
Tobacco and Alcohol
I do not drink or smoke. It helps me prevent cardiovascular diseases, ageing and facial wrinkles, cancers,
periodontal diseases and chronic obstructive pulmonary disease.
Well Being
I am physically healthy and working on spiritual and mental wellbeing. I have difficutly sleeping and staying
asleep. It prevents me from having productive days. Sleep deprivation can affect my mental and physical health.
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©2018 UTA College of Nursing and Health Innovation
N3335 Promoting Healthy Lifestyles
Activity/Exercise
I actively walk atleast 2 miles at work and the days I am off I walk my dog for atleast an hour. It helps me to stay
active and healthy, boosts energy, helps me cope with stress, makes me feel less tired, and helps me relax.
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Health Promotion Contract
Your goals should be written in SMART goal format, meaning they should be Specific, Measurable,
Attainable, Realistic, and Timely. Please go to this website for more detailed information on
SMART goal format: http://www.cooperinstitute.org/2011/12/goal-setting-sample-tool/
Identify one goal to work toward during this course, knowing that you will be journaling about your
progress in your journaling assignment, four times a week for four weeks.
An example of a goal that is NOT in SMART goal format is: I will walk more often.
An example of a properly formatted SMART goal is:
I, (student name), will walk for 30 minutes, three times a week by 10/1/18. (The date inserted here
should be the Saturday of Module 4 for your course.)
Your SMART goal:
1.
Dona Robert
I,
[Name]
agree to
Sleep atleast 6 hours in a 24 hour period everyday
by
2.
3/23/2019
[date:
[Saturday of Module 4]
I will use the following tools to monitor my progress:
The weekly assignment Journal and (at least one other tool)-
Sleep log, Fitness tool associated with apple phone and watch
[chart, graph, scales, etc., as appropriate for your goal]
3.
To reach my final goal I have devised the following schedule of goals and
rewards [Need two mini-goals and your final goal (as written above in #1) and also list
rewards for all. Be sure that your mini goals match your final goal, meaning they are in
alignment with and will help you achieve your final goal. As in the example goal of
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©2018 UTA College of Nursing and Health Innovation
N3335 Promoting Healthy Lifestyles
walking, then both mini goals should address walking – see highlighted area below].
You should have a total of 3 goals, 3 dates, and 3 rewards in the template below.
TARGET
DATE
GOALS
Mini goal example:
I will walk 10 minutes twice a week
Mini goal end
date
Saturday,
Module 2 of
your course
3/9/19
Take time to get a manicure
Mini goal #2: write your specific
measurable mini goal hereKeep my bedroom as dark as
possible and install blackout blinds.
Saturday,
Module 3 of
your course
3/16/19
Write your reward here:
Final goal (exactly as written in #1
above in the SMART goal
organizer): write your specific
measureable Final Goal hereSleep atleast 6 hours in a 24 hour
period everyday
Saturday,
Module 4 of
your course
3/23/19
Write your reward here:
Mini goal #1: write your specific
measurable mini goal hereTry to go to bed at the same time
every night other than nights I am
working.
4.
REWARD
1
Write your reward here:
Movie and Dinner
Get a massage
Go on a fishing trip with husband
I am currently in the __Maintenance and relapse prevention___ Stage of Change (Must be
a stage of change from the six stages of change article in last week’s readings)
because: I have been trying to achieve the goal to sleep atleast 6 hours a day. But as the
day and night progresses I end up staying awake longer. I have been following and
managing my sleep patterns on iphone watch and phone tracking system. I have added the
sleep log to help me with the beginning of this course.
[Concisely, but with substance, discuss why you think you are in this stage].
5.
______dona.robert@mavs.uta.edu_________________2/2/19______________
___________________
[Your email address indicates your signature]
[Date]
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N3335 Promoting Healthy Lifestyles
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©2018 UTA College of Nursing and Health Innovation
Comment Summary
Page 6
1. suggest indicating the time you are planning to go to bed.
N3335 Health Promotion Across the Lifespan
Module 2: Sleep/Stress Analysis
Submit 2359 Saturday of Module 2
Name:
Dona Robert
Date:
3/9/19
Overview: Sleep/Stress Analysis
You will review your Sleep Log, reflecting the types of sleep and the impact of sleep deprivation
on health. You’ll conduct a short Sleep Analysis using data from your Sleep Log.
Referring to the weekly readings, you will identify which level best describes your own stress.
You will also self-assess your stress levels and personality type using online tools, and analyze
the implications of your own typical and atypical stress levels.
You are encouraged to practice stress-reduction techniques, some of which are described in
your readings. As a healthcare professional, you will often find yourself in stressful situations,
but applying such techniques to yourself will help you teach those skills to your stressed clients.
Objective:
• Analyze one’s own sleep patterns.
My sleep patterns appear to be irregular for the most part, but this is mostly due to the fact that I
work night shifts and sleep, as well astake naps through out the day amid caring for and nursing
my child and my dog.
• Discuss current research on the negative consequences of sleep deprivation.
The long-term effects of sleep deprtivation include; negative effects on one’s mental capabilities
and emotional as the brain is in essence rendered exhausted thereby leaving the individual
incapable of undertaking their normal day-to-day mandate seeing as concentration becomes
evasive. As such, it it is possible to experience mood swings, as well as impatience towards tasks
or people. Sleep deprivation may also contribute to hallucinations, mania; more so in people who
are adept to depression, paranoia, tendencies that are impulsive as well as suicidal feelings and
thoughts. In some instances, microsleep may be experienced in which case the individual falls
asleep with no knowledge of it (Pietrangelo, & Watson, 2017). This is mostly dangerous as it
canresult in acciodents if micro sleep happens while one is driving or dealing with hazardous
machinery. Sleep deprivation also weakens the immune system and as such may increase one’s
risk of heart diseses and diabetes among other chronic diseases.
Additionally, sleep also affects the respiratory system either negatively or positively depending on
one’s sleeping patterns. Sleep deprivation may therefore result due to a breathing disorder that is
rampant at night and that is known as obstructive sleep apnea, also denoted as (OSA). OSA may
lower the quality of one’s sleep and may as well cause interruptions to sleep. can interrupt your
sleep and lower the quality of your sleep. Therefore, sleep deprivation will directly result in
respiratory infections or it may also worsenalready existing respiratory diseases. Sleep deprivation
may also cause obesityas they are adept to affecting the ghrelin and leptin which often manage
one’sability to feel full or hungry (Pietrangelo, & Watson, 2017). Lepting is often responsible for the
fullness effect as opposed to ghrelin. Thus, upon sleep deprivation, one’s ghrelin are increased
whilst the leptin are decreased leading one to eat more than is necessary. In other instances, sleep
deprivation is also responsible for imbalance in hormonal production.
©2019 UTA College of Nursing and Health Innovation 1
N3335 Health Promotion Across the Lifespan
• Describe the physiological, emotional and behavioral responses to stress.
The response to stress is more often than not regarded as a rection by the whole body brought
about by stressors that cause disturbances to the body. As such the response to stress is often as
defense mechanism implored by the body inorder to render the body vigilant whilst allowing the
body to retain strength.stress is prevalent in behavioral, psysiological, emotional, as well as in
cognitive aspects. A such, the physiological effects to stressbring about the changes in
neuroendocrine, the nerveous system, as well as the functions mandated with provison of
immunity (Heponiemi, 2004). Therefore, there will be a nuance of respiratory, and cardiovascular
activity that is enhanced as well as alterations in digestion, flow of blood, and the muscle tone of
the skeleton. Behavioral response to stress on the other hand, is marked by responses that are
aggressive, unproductivity, freesing, and adaptation to behaviors that are detrimental to the body in
the long-term such as alcohol intake and smoking among others.emotional responses that may
also be termed as experiences that are subjective are manifested through disatifaction, anxiety,
distress, depression, heightened vigilance among others.
• Discuss components of stress management.
The components of stress management include (Mediscript, n.d);




Stressors which include the situations and or eventys in individuals lives that hinder the
individual’s ability tocope.
Physical responses which are marked by the body’s efforts towards coping with the
stressor. This might include the fight or flight response.
Psychological responses include perception to a stressor which may prompt an individual to
feel disinterested in work or haave difficulty thinking critically.
Behavioral responses which is defined in light of the fight or flight response to stressors.
References
Heponiemi, T. (2004). Physiological and emotional stress reactions: The effects of temperament
and exhaustion.
Mediscript. (n.d). Four Components Of Stress. Retrieved from

Four Components of Stress


Pietrangelo, A. & Watson, S. (2017). The Effects of Sleep Deprivation on Your Body. Retrieved
from https://www.healthline.com/health/sleep-deprivation/effects-on-body#7
©2019 UTA College of Nursing and Health Innovation 2
N3335 Health Promotion Across the Lifespan
Rubric
Use this rubric to guide your work on the assignment, “Stress/Sleep Analysis.”
Task
Sleep Analysis
Accomplished
Proficient
Needs Improvement
Clearly presented:
Complete:
Incomplete:
Sleep Time
(20 points)
(10 point)
(0 points)
Sleepiness
(20 points)
(10 point)
(0 points)
Clearly presented with more
than one example each:
Complete with one
example each:
Incomplete or no
examples:
Stress Levels
(20 points)
(10 point)
(0 points)
Holmes-Rahe Score
(20 points)
(10 point)
(0 points)
Personality Type
(20 points)
(10 point)
(0 points)
(Total 40 points)
Stress Analysis
(Total 60 points)
©2019 UTA College of Nursing and Health Innovation 3
N3335 Health Promotion Across the Lifespan
Sleep Analysis
Average Sleep Time
Use your Sleep Log to calculate your average hours of sleep per day for the week.
State the average below, explaining if and why you included any napping times.
(Total hours of sleep/Number of days)
Nighttime sleep: 4+4+4+6=20
Nap time:2:30+4+6:30++3:00+3:30+4+5:30=25 hours
20+25=45 hours
Number of days=7days
45/7=6.43
Thus, I sleep a total of approximately 6 hours a day. I included napping times due to the fact that
the naps account as sleep for me as they allow me to wake up feeling rejuvenated and rady to
undertake the days tasks. I often feel more rested after.
Sleepiness
Explain which of these statements best describe you the most frequently during
your sleep study week:
• I fought off/ignored a need to sleep.
• I dozed off/fell asleep without meaning to.
• I needed caffeine or another stimulant drug to stay awake.
The statement that best describes me the most frequenty during my sleep study week is the fact
that I fought off/ignored a need to sleep. I did so, because,between my night shifts, I still feel the
urge to spend time with my family and more so to nursemy child, so it seemed in my best interest
to ignore the urge to sleep.
Stress Analysis
Stress Levels
Referring to the article, “Understanding your Stress Levels,” explain which level of stress best
explains your typical week. State specific reasons why you place yourself in that level. Explain
regular instances in which your stress level either escalates or diminishes.
Dumbleton, T. (2005). Understanding your stress levels [Electronic version]. Retrieved November 2011.
http://ezinearticles.com/?Understanding-Your-Stress-Levels&id=60956
©2019 UTA College of Nursing and Health Innovation 4
N3335 Health Promotion Across the Lifespan
My typical weekis defined by the type 1 stress level which is defined in light of the speed freak. I
find that my day is often busy as much as my nights. And in such instances, there is a need for me
to always deliver not only at work but also at home. If Ifind that I have been imperfect in any way,
or that I did notdo my best in a particular situation I feel anxious and may break down trying to
ponder where I went wrong.
Holmes-Rahe Score
Complete the adaptation of the Holmes-Rahe scale at http://www.actsweb.org/stress_test.php, and
note your score. Then briefly explain what your results mean and examples of implications they
may have on your health. If you disagree with the evaluation provided by the instrument, explain
why.
1218.
The results mean I am deeply stressed more so with the recent changes that have occurred in my
life seeing as I have recently given birth.I may be prone to postpartum depression more so with the
changes I have had to endure at home.
Personality Type
Complete this “personality inventory”.
http://www.psych.uncc.edu/pagoolka/TypeAB.html
Describe the characteristics of your personality type from the results of the assessment,
and provide examples of why you agree or disagree.
I agree with the personality inventory that provides that I have the type A personality with a score
of 332. My characteristics include the fact that I come across as overly ambitious tomost of my
friends and collegues, I am in essence competitive, I like things domne my way or in due perfection
otherwise I may become aggressive and rude, to my friends I am fairly arrogant and I assert control
in practically all situiations. In most cases, my main focus is perfection, therefore, quality is
regarded highly as opposed to quantity.
Stress Reduction Technique
Participate in at least one stress reduction technique for the remainder of the course. There is no
assignment component to submit and you will not be graded for this, but I hope you try something
new and/or allow yourself time to continue in a technique that works for you!
— Dr. Koomey
©2019 UTA College of Nursing and Health Innovation 5

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