My Wellness Goal Project by Henry Butcher https://padlet.com/21butcherh/ggwmswcmyt8h en-us 2019-05-16 04:16:46 UTC 2025-08-11 14:32:22 UTC hello@padlet.com Wellness Goal and Target Audience 21butcherh https://padlet.com/21butcherh/ggwmswcmyt8h/wish/360724715 My wellness goal was to go from 5 hours of sleep a night to 8 hours of sleep a night for 30 days, essentially establishing a sleep schedule for myself. My target audience while sharing this is the general student population, mostly high schoolers, who often do not understand the implications of lacking sleep and how it may affect their ability in school.]]> 2019-05-16 11:34:07 UTC https://padlet.com/21butcherh/ggwmswcmyt8h/wish/360724715 Facts and Knowledge 21butcherh https://padlet.com/21butcherh/ggwmswcmyt8h/wish/360727149 1. 87% of United States students get far less sleep than the recommended 8 to 10 hours a night. 
2. Sleep deprivation increases the probability of students suffering from cognitive consequences, like depression, anxiety, and the inability to concentrate, which may lead to poor grades and drowsy-driving incidents.
3. In order to maintain a healthy amount of sleep, you must set your "internal clock", otherwise known as a sleep schedule. To do this, you should go to sleep and wake up at the same time everyday, including weekends. 
4. Developing an evening ritual, like reading a book or listening to music every night, can help your body realize that it's time to settle down
5. When trying to sleep, keep certain electronics in a separate room or  at least away from you, as they can be tempting, and even small amounts of blue light can disrupt sleep. 
6. Pay attention to when you eat or drink, going to sleep hungry or on an empty stomach can effectively disrupt sleep as well.

]]> 2019-05-16 11:43:41 UTC https://padlet.com/21butcherh/ggwmswcmyt8h/wish/360727149 My Progress throughout the 30 days 21butcherh https://padlet.com/21butcherh/ggwmswcmyt8h/wish/360734207 As you can see, I start off gradually, beginning with 6 hours a night. The sleep schedule around the beginning is also faulty due to tests at the time, which I needed to study for. Around 9 days in, I successfully ground my sleep schedule, maintaining it for 11 days before accidentally oversleeping, but readjusting quickly. The drop on the 28th day was due to Avengers: End Game, which my parents had scheduled beforehand at 11. Despite this, I quickly recover, and I've actually kept this schedule since then. ]]> 2019-05-16 12:05:22 UTC https://padlet.com/21butcherh/ggwmswcmyt8h/wish/360734207 Wellness Reflection 21butcherh https://padlet.com/21butcherh/ggwmswcmyt8h/wish/360736060 I made a good amount of progress in my wellness goal of increasing my nightly sleep to 8 hours. I was successful in doing so because of the ability to regulate my sleep schedule easily using alarms and certain strategies that would help me sleep. The only days that my sleep was interrupted are few in numbers. Over these 30 days, my mood and focus during school has improved significantly, and because of that, I’ve learned the importance of sleep and its effects on the brain, especially a developing brain. I don’t think I would go back and change much since it was largely successful, but if I had to, I’d probably decrease my intake of and reliance on caffeine during mornings. 

]]> 2019-05-16 12:10:33 UTC https://padlet.com/21butcherh/ggwmswcmyt8h/wish/360736060 Sources 21butcherh https://padlet.com/21butcherh/ggwmswcmyt8h/wish/360737802 1. https://med.stanford.edu/news/all-news/2015/10/among-teens-sleep-deprivation-an-epidemic.html
2. https://www.sleep.org/articles/design-perfect-bedtime-routine/
3. https://www.sleepfoundation.org/articles/healthy-sleep-tips]]> 2019-05-16 12:14:58 UTC https://padlet.com/21butcherh/ggwmswcmyt8h/wish/360737802