Professional Documents
Culture Documents
Abstract
This paper explores the positive and negative factors in my
partners life that affect her real age, while focusing on her sleep
patterns. The test results show her real age to be seven years older
than her current age. Her sleep patterns had a negative impact on a
daily basis, which caused tiredness, as well as not being able to focus
in class or on her schoolwork. We set a specific, measurable,
attainable, realistic, and time-bound goal to promote a healthy change
in her life. At the same time, we used the Transtheoretical Model to
continue promoting health by walking her through all of the steps that
help create change. Once a goal was achieved, we reevaluated and
set a new goal to continue her on the journey towards a positive
change in her life.
patterns now, she may also decrease her chances of becoming obese
in the near future.
A recent study found the correlation between short sleep
duration, weight gain, and obesity. This study used cross-sectional
data from rural communities in Missouri, Tennessee, and Arkansas.
Researchers used 1,203 people that experience short sleep duration,
which is considered less than seven hours of sleep per night. After
conducting the study, research shows that 57-percent of the
individuals with short sleep duration, were found to be obese.
Interventions were then used to promote physical activity and improve
nutritional habits, as well as modify their sleeping patterns
(Stamatakis, K. A., & Brownson, R. C., 2008).
As a nursing student, it is important for me to promote health
and encourage my partner to remain ready for change, in order to
enhance her health and sleep patterns. She can make positive
changes in her schoolwork, tiredness, and her risk for becoming obese
all at the same time.
Planning
Together, my partner and I set a specific, measurable, attainable,
realistic, and time-bound goal, also known as a SMART goal (Creating
S.M.A.R.T. Goals, 2014). When creating this goal, it was very
important for us to keep the realistic portion of the goal in mind. At
this point in time, it is not realistic for her to get sleep on Wednesday
nights. My partner works every Wednesday night and has class, both
before and after her shift. Since Wednesdays are near impossible to
get any kind of sleep due to her job, we decided to focus on the other
days of the week, in order to keep the goal both attainable and
realistic.
It is recommended that the average adult sleeps seven to eight
hours per night (How Many Hours, 2014). Because of this
recommendation, we decided to focus in on any days of the week that
she sleeps less than seven hours. On Mondays, Tuesdays, and
Thursdays she sleeps for six or less hours per night. Collectively, we
set the goal to maintain her sleep patterns on Fridays, Saturdays, and
Sundays, while increasing her sleep on Mondays, Tuesdays, and
Thursdays. The overall goal is for her to get seven to eight hours of
sleep per night. Again, we decided to leave Wednesdays out of her
goal, since it is not realistic or attainable at this time.
Together we decided to set the length of her goal for one month.
In order to keep track of the amount of sleep my partner is getting over
the next month, I have suggested keeping a sleep log. With the sleep
log, we will be able to keep track of the exact amount of sleep she is
actually getting each night. After the month is up we will evaluate the
log, and then reevaluate our goal.
I wanted to present my partner with two interventions to help her
achieve her goal. The first therapeutic intervention I suggested was,
health, but was not confident that she could make the change
necessary. Schoolwork was constantly on her mind, and she felt that it
was keeping her from getting the proper amount of sleep at night. At
this point she was going back and forth, weighing out the pros and
cons to making a change.
Once I presented her with my interventions, she decided that it
would be worth a shot and felt that it could be easy to finally make the
change. My partner was more than willing to keep a sleep log over a
one months time period. She wanted to not only see the change on
paper, but in her day-to-day activities as well. This stage of the
Transtheoretical Model that I am currently describing is the preparation
stage. My partner began taking small steps towards beginning the
change, such as telling family and friends about her goals. It was
important for me to continue to encourage her to follow through with
the steps towards making the change in her sleep patterns.
Finally, she took action and began her change by going to bed
earlier on Mondays, Tuesdays, and Thursdays. Every day she would
write in her log to make sure she was keeping track of the date, time
she went to bed, and time she woke up the next morning. The first
week was hard for her to adjust; she had a hard time falling asleep,
even though she was in bed trying to change her habits. After the first
week, her journal shows a significant change in the amount of sleep
she was getting each night. By the end of our time frame, she was
10
getting at least seven hours of sleep every night of the week, except
Wednesday (See Appendix B for sleep log).
Currently, my partner is in the maintenance stage of the
Transtheoretical Model. My partner consistently gets more sleep than
she did in the beginning of her change, and is happy with it. Although I
only asked for one month of a sleep log, my partner feels that her log
has helped her stay on the right track when it comes to sleep, so she
has continued it for her own sake. During this stage it is important for
her to stick with the behavioral change and carry out the same actions
she took to get to this stage in the process. By maintaining her goal, it
will also help prevent a relapse.
Evaluation
My partner did a great job following through with the SMART goal
we laid out for her. The first week, it was a difficult for her to adjust
going to bed at an earlier time, but by the end of the month she was
successful. Recently, she told me she was starting to revert back to
her old ways. She also stated, when she goes to bed she has a hard
time shutting off her mind. Oftentimes, she lays in bed for thirty
minutes to two hours before she actually falls asleep. Because my
partner has a hard time falling asleep, I think it is important to
reevaluate our goal. If we do not take a look and plan a new goal for
her now, chances are she will have a relapse.
11
12
References
Adult health. (n.d.). How many hours of sleep are enough?. Retrieved
April 6, 2014, from http://www.mayoclinic.org/healthyliving/adult-health/expert-answers/how-many-hours-of-sleep-areenough/faq-20057898
Alapin, I., Fichten, C. S., Libman, E., Creti, L., Bailes, S., & Wright, J.
(2000). How is good and poor sleep in older adults and college
students related to daytime sleepiness, fatigue, and ability to
concentrate?. Journal of Psychosomatic Research, 49(5), 381390.
Creating S.M.A.R.T. Goals. (n.d.). - UMass Dartmouth. Retrieved April 9,
2014, from
https://www.umassd.edu/fycm/goalsetting/resources/smartgoals/
Feature, H. (n.d.). How TV, Internet, and Other Electronic Devices
13
Appendix A
Lifestyle Change Quiz Results
Are You Ready to Change Your Lifestyle?
Quiz by Liza Barnes, Health Educator.
There are so many things you can do to improve your health, from simple
changes like buying whole grain bread to more complex commitments like
consistently working out. But the most crucial thing you can do is be ready to
make changes. If you haven't built up the will or created a plan B, your best
efforts might be in vain. Take this assessment to find out if you're ready to
14
There are five stages of change that people move through when losing bad
habits or creating new ones (pre-contemplation, contemplation,
preparation, action and maintenance). Youre in the third stage,
preparationgetting ready for takeoff. In many ways, this stage is the
most important, because you're setting up the course for all the work that
lies ahead. This is the time to work out ways around the inevitable
bumps, setbacks and plateaus that lie ahead. If it's a struggle for you to
eat healthy while you're on the run, get some advice before you wind up
in the fast food line. If you dont know how you'll get to the gym when your
kids are home after school, work out a plan before school's out. And don't
get discouraged if you've tried to make changes in the past and it didnt
stick. Sometimes it takes a few tries, and you'll learn more about yourself
each time.
Appendix B
Sleep Log
Sunday
Monda
Tuesday
y
Week
10:30p-
11:00p-
12:30a-
of:
6:00a
5:00a
6:00a
Wednesd
Thursda
Friday
Saturd
ay
No Sleep
11:00p-
11:00p-
11:00p-
5:00a
7:00a
6:00a
ay
15
Februa
7.5
5.5
ry 16
Hours
Hours
Hours
Week
11:00p-
10:00p-
11:00p-
of:
8:00a
5:00a
Februa
9 Hours
ry 23
6 Hours
7 Hours
Hours
No Sleep
11:00p-
11:00p-
11:00p-
7:00a
6:30a
7:00a
6:00a
8 Hours
7.5
7 Hours
Hours
Hours
11:00p-
11:00p-
11:00p-
Hours
Week
11:00p-
10:00p-
10:30p-
No Sleep
of:
7:30a
5:00a
7:00a
5:00a
8:00a
6:00a
March
8.5
8.5
6 Hours
7 Hours
Hours
Hours
Hours
Week
11:00p-
10:00p-
10:30p-
of:
7:30a
5:00a
March
8.5
Hours
Hours
11:00p-
11:00p-
11:00p-
7:00a
6:30a
7:00a
6:00a
8.5
7.5
7 Hours
Hours
Hours
Hours
Hours
No Sleep
Points Earned
16
60
Points Earned
50
Points Earned
30