1. Sleep By: Sharon Zavala

2. Amount of Sleep Necessary  Sleep needs vary across ages and are especially impacted by lifestyle and health. Thus, to determine how much sleep you need, it's important to assess not only where you fall on the "sleep needs spectrum," but also to examine what lifestyle factors are affecting the quality and quantity of your sleep such as work schedules and stress. To get the sleep you need, you must look at the big picture.

3.  Though research cannot pinpoint an exact amount of sleep need by people at different ages, the preceding table identifies the "rule-of-thumb" amounts most experts have agreed upon. Nevertheless, it's important to pay attention to your own individual needs by assessing how you feel on different amounts of sleep. Are you productive, healthy and happy on seven hours of sleep? Or does it take you nine hours of quality sleep to get you into high gear? Do you have health issues such as being overweight? Are you at risk for any disease? Are you experiencing sleep problems? Do you depend on caffeine to get you through the day? Do you feel sleepy when driving? These are questions that must be asked before you can find the number that works for you

4. How many hours of sleep do I need to feel good?  I decided to figure out how many hours of sleep I need to feel good throughout the day and at what time it is best for me to go to sleep and to wake up. I also want to figure out after what time or before what time it is not such a good idea for me to go to sleep/wake up. Therefore, I slept different amount hours every night. From six hours to nine hours. Also depending at what time I went to sleep and what time I woke up.

5. Things that effect ones sleep:  Any light  Naps during the day  Noise (snoring, TV, music, etc.)  Drinking liquids before sleep  Smoking before sleep  Taking meds before sleep  Eating heavy/sugary foods before sleep  Exercising right before sleep  Temperature of the room  Commodity and cleanliness of your bed

6. Day Wednesday ThursdayFridaySaturdaySunday Hours slept 9hrs (1:00am- 10:00am) 4hrs (4:30am- 8:30am)(Stud ying, procrastinatin g, and finishing late work) 7hrs (4:00am- 11:00am) (Arrived home late because went out w/ friends) 9hrs (11:30am- 9:00am) (Went to sleep earlier to see the effect) 8hrs (12:00am - 8:00am) Mood throughout the day Somewhat tired/sluggis h throughout the day and awake during night. Super tired and sad, basically running on fumes. Extremely tired and unproductive. Unproductiv e. Did not feel so tired the next day, but felt like I had wasted my entire day in bed. Pretty good mood in terms of energy and rest.

7. Things that made it hard for me to sleep  Snoring roommate  Air conditioner sometimes too warm  Night lamp

8. Seven things that helped me sleep better  No light at all in the room  Ear plugs, to not hear my roommate snoring (yet I could still hear a little)  Air conditioner in the correct temperature, not too cold not too warm. (Below 76 degrees like experts recommend)  No eating heavy foods or sugars before sleep  No smoking before sleep  No meds before sleep  Going to sleep a little earlier  Warm shower before bed  Clean, soft sheets  Thinner pillow and organized room

9. Conclusion  Sleeping is obviously very important in our everyday lives. Depending on how much one sleeps and at what time one goes to sleep, it will affect one’s mood and physical/emotional state.  I figured out, that for me it is best to go to sleep around 10:00pm to 11:00pm. The amount of sleep that is healthiest for me, I’d say is about 7 to 8 hours of sleep. If I sleep any less I could feel tired and grumpy the next day, if I sleep any more I feel like I have wasted my day sleeping in, so I feel unproductive and sluggish.

10.  I realized that, not only is the time and amount of sleep important for a good sleep, but the environment where one sleeps is very effects ones sleep entirely.  One of the major problems was the mess in my room. I never knew how a cleaner and more organized room would help me sleep ten times better. I have a lot of anxiety and stress, so by cleaning my room I felt less anxious and more relaxed, and when sleeping time came, it was easier for me to fall asleep.  Another thing that helped calm my nerves was taking a warm shower before sleep. It really helped my body and mind feel more at ease and relaxed. Conclusion extended: