Sleep: A 4-Week Project to Improve Wellness - Essay Sample

Introduction

Enough sleep is essential to every human being. People should sleep about 7 to 8 hours per day. Sleep reduces increases immunity, reduces memory loss and minimizes health adverse risks (Sampson, 2019). Over four weeks, I did a project that involved sleeping for hours every day for four weeks period and planned created a journal entry at the end of each to record the activities that I engaged in per week. I performed a quantitative wellness evaluation to determine whether I had experienced any behavioral changes. I categorized my behavioral change based on the eight dimensions of wellness which include: physical, social, intellectual emotional, environmental, spiritual, occupational, and financial wellness. In this paper, I shall provide four journal entries for each week, and analyze the behavioral changes that I experienced.

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Journal Wellness for Week One

Within the first week, I had planned to improve my physical wellness by doing several activities. I planned to exercise 30 minutes per day every morning, remain physically active most of the day, consistently sleep eight hours within the week and maintain healthy body weight. On social wellness, I aimed to ensure that I maintained happiness and a good relationship between me and my family and friends over the whole week. Also, I needed enough support from my family and friends for the success of my wellness project. On the subject of emotional wellness, I wanted to find it easy to relax, enjoy activities that I regularly engage in daily activities and hobbies. I assessed my intellectual wellness by examining whether I attend classes regularly, If and I was informed about the current situation. Also, I examined my environmental wellness by recording whether I recycle materials regularly. Moreover, I evaluated my spiritual health, I assessed if my course was fulfilling and if I was happy with the current rate of saving.

Evaluating of the Behavioral Changes Over the First Week

Over the one week, I was overwhelmed by behavioral changes in various wellness dimensions. I was consistent in performing activities related to physical, social, intellectual and financial wellness. However, I needed improvements in my spiritual health because I need to be failed to attend some spiritual functions that I had scheduled to attend. Also, I need to make changes n my environmental wellness by promoting recycling f materials. I failed to separate renewable materials from non-renewable material when I was disposing of garbage.

Journal Entry Week Two

During the second week, I continued to assess my physical wellness. Over the week, I planned to continue doing exercises for 30 minutes, which involved brisk walking, and workouts that involved muscle and joint strengthening. I also, intended to avoid using drugs and processed meals as a way of enhancing a healthy living. I watched my daily social wellness by evaluating the impression I make on other people, and my communication skills. Moreover, I examined whether I can cope with my daily stressful life. I also aimed to improve my intellectual capacity by increasing seeking new opportunities to learn new things. Also, I aimed to continue with recycling materials. Additionally, I wanted to evaluate personal interaction with colleagues at school.

Evaluating the Behavioral Changes During the Second Week

After evaluating my behavioral changes during the second week, I had consistently done physical exercises, and my muscles and joints were gaining strength. My communication skills and impressions had improved significantly. Also, I noted that my ability to cope with daily stress had was perfect. Over the week, I was able to learn new things from school materials and online research.

Journal Entry Week Three

During the third week, I observed my ability to sleep peacefully, being open-minded to ideas and critically analyzed whether I led a life of meaning and purpose in life. Also, checked if I could easily respect the opinion of other people who gave different views on the same subject matter and, my concern on the pollution of the environment

Evaluation of Behavioral Changes Over the Week

Over the week I experienced a peaceful sleep and I was fairly open to ideas. Moreover, I managed to work on my long term goal as a way of facilitating meaningful and purposeful. However, my respect for the opinion of others ranged from time to time. Sometimes I could strongly disagree based on the facts that I presented. Also, I did not take any meaning steps towards facilitating environmental protection

Journal Entry Week Four

Being the last week of the evaluating by behavioral changes I re-evaluated my major weak areas that needed an improvement over the last few months. I checked my spiritual health, the steps necessary to protect the environment. Also, I examined if my conscience and my ability to live a healthy balanced diet.

Evaluation of Behavioral Changes Over the Week

During the fourth week, I analyzed my behavioral changes and released that my spiritual health had gone strong. I was able to separate the renewable materials from the non-renewable ones. I had also improved on feeding on a balanced diet. I could easily avoid unhealthy foods.

Reference

Sampson, S. (2019). The Science of Sleep: Why You Need 7 to 8 Hours a Night. Retrieved from https://www.healthline.com/health/science-sleep-why-you-need-7-8-hours-night