Data Tracking Sheet

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Sleep Study: Using a Data Tracking Sheet
Tyeshia L. Watkins Argosy University/Atlanta

LASA 1
Data Tracking Sheet
Data A
Fill out this form every morning for 3 days.
Day1
Oct. 26, 20122
Oct. 27, 20123
Oct. 28, 2012Average scores/Amounts
What did you do during the 30 minutes before bed?
(Routine, brushed teeth, etc…)
1.Read
2. Brushed Teeth
3. Ironed Clothes
4. Prayed
5. Cleansed Face1.Studied
2. Brushed Teeth
3. Ironed Malachi’s school uniforms
4. Prayed
1.Social network surfing
2. Watched cartoons with Malachi.
3.Prayed
4. Cleansed Face
5. Brushed Teeth
What time did you go to bed last night?
10:35 p.m.10:46 p.m.8:30 p.m.
How long did it take to fall asleep?
15 mins.15 mins.10 mins.40 mins.
Did you wake up during your sleep? How many times? How long?
Yes, once. 3 hrs.NoNo
Did you get out of bed?
YesNoNo
What time did you get up?
10:40 a.m.6:15 a.m.6:15 a.m.
How much total sleep did you get?
12 hrs.7 hrs.10 hrs.29 hrs.
Rate your restfulness on a scale of 1-10
(1 = no restfulness)
(10 = fully rested)
107926
Anything usual that could have impacted sleep (feeling sick, significant other snoring, etc…)It was cold not too warm.
Quiet OutsideBusy Day (12 hr. work shift, Malachi’s football practice, Gym, and visited mom for a few hrs.) Other comments you want to track or make note of

Data B
Fill out this form every morning for 3 days after reading, researching, and practicing breathing technique. This needs to include using the breathing technique after entering bed, being quiet, in the dark, with the breathing technique done at least 10 times. Day1

Oct. 29, 20122
Oct. 30, 20123
Oct 31, 2012Average scores/Amounts
What did you do during the 30 minutes before bed?
(Routine, brushed teeth, etc…)
1.Brushed Teeth
2. Prayed
3. Taken Cold & Cough Medication
4. Drank A Cup Of Tea
1. Cleansed Face
2. Brushed Teeth
3. Prayed
4. Studied
5. Taken Cold & Cough Medication
6. Drank A Cup Of Tea1.Cleansed Face
2. Brushed Teeth
3. Prayed
4. Studied
5. Taken Cold & Cough Medication
6. Drank A Cup Of Tea
What time did you go to bed last night?
7:35 p.m.7:15 p.m.8:45 p.m.
How long did it take to fall asleep?
6 mins.7 mins.8 mins.21 mins.
Did you wake up during your sleep? How many times? How long?
NoNoNo
Did you get out of bed?
NoNoNo
What time did you get up?
3:15 a.m.3:15 a.m.3:15 a.m.
How much total sleep did you get?
8 hrs.7 hrs.6 hrs.21 hrs.
Rate your restfulness on a scale of 1-10
(1 = no restfulness)
(10 = fully rested)
44412
Anything usual that could have impacted sleep (feeling sick, significant other snoring, etc…) Other comments you want to track or make note of
The first day that I had a cold, it made my night a little restless. I could hardly breathe because, my noiseMy body was hot, and then it would be cold.

Introduction to Breathing
Breath is the key to health and wellness, a function we can learn to regulate and develop in order to improve our physical, mental and spiritual well-being. Breathing has direct connections to emotional states and moods - observe someone who is angry, afraid or otherwise upset, and you will see a person breathing rapidly, shallowly, noisily and irregularly. Our breathing patterns mimic our life patterns and we can develop unhealthy breathing habits without being aware of it. The change in breathing patterns changes your state of mind and reduces the mental disturbances. Thoughts become clearer and your understanding of yourself is enhanced. As your mind becomes more fully absorbed in the observation of the breathing process, the character of the breath tends to change involuntarily. Sleep problems also exist when you have established stressors that make you sleep intolerable and reluctant to enjoy....
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