The method used here is the observation and reporting method. The data was collected and reported in a journal. Firstly, a table was created for the independent variables and the dependent variables. The independent variables identified are ones that I follow as a routine. Therefore, in the table in my journal, I could just check and mark them if I indulged in them for the night. At the time to sleep, I measured by running a stop watch near me. I usually have a night lamp switched near me and when I was really sleepy and I knew I was going to drop off to sleep, I used to switch off the lamp. This has been a routine with me from when I was young and so I follow it as a matter of habit.
Now when I was about to drop to sleep, I clicked the stop watch. This again became a matter of habit to me, and only after getting accustomed to this, I started the experiment. While this was not a very accurate measure, it was adequate, as it clearly indicated the time differences between three independent variables. Firstly, for the first week, I stopped drinking coffee and then noted down the time. For the second week, I stopped reading and then noted the time. For the third week, I stopped watching TV and then noted the time. I continued noting down the time to sleep and how they changed with the three different independent variables.
A good state of sleep is a primary requirement in people. Only when people sleep, they will be able to have a good day. Most research works on sleep and the individual has identified that an average adult would require at least 8 hours of sleep daily (Johnson et al., 2000). The 8 hours of sleep ensures they are alert and active in the next day. Where their sleep is affected, it results in much disturbed state of mind for the adult. It makes them more easily frustrated or irritable among others. An important way to get the 8 hours of sleep is to fall asleep faster. It is processed by researchers that sleep quality is determined from the point of sleep inception itself. When the person is not able to get into a sleep REM pattern in the proper time, then the chances are that their sleep quality will get affected later on.
Most people with sleeping issues like me have a problem of falling asleep. This has resulted in extreme cognitive and physical fatigue for people. Some of the more common concerns noted are as follows,“The physical and cognitive symptoms of people with poor sleep quality are the following: tiredness, loss of concentration, fatigue, increase in pain sensibility, anxiety, distress, irrational ideas, hallucinations, loss of appetite, constipation and increased risk of accidents. It is known that sleep problems cause tension, delay wound healing, increase the perception of pain and also contribute to the difficulty in performing daily tasks” (Costa & Ceolim, 2013, p.46)