ReidMya-Modeul8-08NOV2023
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Dec 6, 2023
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Mya Reid
Foundations of Human Systems Engineering – Module 8 Assignment
Title: A Self-Analysis of Sleep Habits, Risk Factors, and Their Impact on Fatigue
The importance of logging one's sleep cannot be overstated in today's fast-paced and often sleep-deprived
world. Sleep is a fundamental component of our overall health and well-being, with profound implications for
physical, mental, and emotional health. However, many of us need to pay more attention to the significance of
our sleep patterns and how they can influence our daily lives. Sleep logging, the act of diligently recording the
details of your sleep, offers a window into the often-overlooked realm of slumber. It serves as a tool for self-
awareness, identifying sleep-related issues, and a foundation for improving sleep quality. In this modern age of
data-driven insights, tracking our sleep can pave the way for better sleep and, consequently, a healthier and
more productive life. I have diligently logged my sleep patterns, risk factors, and fatigue levels for the past two
weeks. This self-analysis aims to investigate the interplay between these variables and draw insights into how
they affect my overall well-being.
Sleep-related risks pose a significant threat to our overall health and well-being. Chronic sleep deprivation can
lead to a myriad of adverse consequences, including impaired cognitive function, reduced productivity, mood
disturbances, and an increased risk of accidents due to drowsiness. Furthermore, long-term sleep deficiency is
associated with a heightened risk of chronic conditions such as obesity, diabetes, heart disease, and even
certain types of cancer. Sleep is essential for the body's natural repair, regeneration, and maintenance of the
immune system. Neglecting these critical aspects of sleep can have far-reaching implications, making
individuals need to recognize the risks associated with poor sleep and prioritize healthy sleep habits. During
Week 1, my risk factors included alcohol consumption within two hours before bedtime (on 10/28 and 10/29)
and having a snack or meal close to bedtime (on 10/26-10/28). In Week 2, the risk factors were more
pronounced, with alcohol consumption near bedtime for five consecutive days (11/1-11/5) and additional
factors such as taking lengthy, rigorous walks and having a meal before bedtime.
Alcohol consumption can disrupt sleep by inhibiting the deeper stages of restorative sleep and causing more
frequent awakenings during the night. Having a meal close to bedtime can also disrupt sleep by increasing the
risk of indigestion and discomfort during the night.
Sleep quality and quantity play pivotal roles in determining our levels of fatigue. The relationship between
these factors is intricate, as they often go hand in hand. When we experience poor sleep quality, frequent
awakenings, sleep disturbances, or shallow sleep cycles, our bodies cannot complete the necessary restorative
Mya Reid
Foundations of Human Systems Engineering – Module 8 Assignment
processes at night. As a result, we wake up feeling tired and fatigued. Similarly, even if the quality is good,
insufficient sleep duration deprives our bodies of the time needed to recover and recharge. Consistent
inadequate sleep can lead to chronic fatigue, impairing our cognitive function, emotional stability, and physical
performance. It becomes clear that sleep quality and quantity are vital in mitigating fatigue and maintaining
our overall health and vitality. The data that I collected shows that my sleep quality and quantity significantly
affect my daily fatigue levels. In Week 1, my fatigue ratings were lower when I averaged 8 hours and 23
minutes of sleep. However, the fatigue ratings spiked on the days with increased risk factors. In Week 2, with
an average of only 6 hours and 34 minutes of sleep, my fatigue ratings were consistently high, especially after
days of alcohol consumption.
We tend to underestimate the impact of sleep deprivation on our fatigue levels. Even on days with poor sleep
quality and quantity, I often rated my fatigue lower than it was. This discrepancy suggests that we might only
sometimes accurately assess our fatigue.
High fatigue levels negatively affect our performance in various aspects of life. During Week 2, my fatigue
ratings were much higher, coinciding with the start of my new job (11/6/23). This suggests high fatigue can
impair performance, particularly when adjusting to a new work routine.
The comparison between the effects of a lack of sleep and alcohol consumption on one's health and well-being
is both informative and cautionary. While the mechanisms behind their impact differ, they share
commonalities regarding their potential negative consequences. Sleep deprivation can lead to cognitive
impairments, mood disturbances, and increased risks of chronic health conditions. Alcohol consumption, on
the other hand, can impair judgment coordination and, when consumed excessively, can lead to addiction and
a wide range of health problems. Interestingly, both inadequate sleep and excessive alcohol use can negatively
affect sleep quality, leading to frequent awakenings and disturbances during the night. The combined effect of
sleep deprivation and alcohol consumption can exacerbate the consequences, making it crucial to strike a
balance between responsible alcohol consumption and prioritizing sufficient, high-quality sleep for overall
well-being. My collected data reveals that both alcohol consumption and insufficient sleep have detrimental
effects on sleep quality and fatigue. However, the lack of sleep during Week 2 appears to have a more
consistent and pronounced impact on my fatigue levels compared to alcohol consumption in Week 1.
Mitigating fatigue requires a multifaceted approach that addresses both lifestyle and behavioral factors. First
and foremost, improving sleep quality and quantity is paramount. Establishing a consistent sleep schedule,
Mya Reid
Foundations of Human Systems Engineering – Module 8 Assignment
creating a comfortable sleep environment, and practicing good sleep hygiene can significantly reduce fatigue.
Regular exercise can boost energy levels and improve overall well-being, while a balanced diet with regular
meals ensures a steady supply of nutrients to sustain energy throughout the day. Stress management
techniques like mindfulness and relaxation exercises can help reduce emotional and mental fatigue. Finally,
taking short breaks, staying hydrated, and prioritizing time for leisure and recreation can further combat
fatigue. By integrating these strategies into one's daily routine, individuals can effectively mitigate fatigue and
enjoy a more energized, productive, and balanced lifestyle. To mitigate my fatigue, I can focus on improving
sleep hygiene. This includes establishing a consistent sleep schedule, avoiding alcohol close to bedtime, and
refraining from heavy meals before sleeping. Additionally, finding relaxation techniques and reducing stress
can help improve sleep quality.
The most significant lesson I learned from this self-analysis is maintaining a consistent sleep routine and
avoiding sleep-disrupting factors. Prioritizing sleep quality and quantity is essential to manage fatigue, enhance
performance, and maintain overall well-being.
1
2
3
4
5
6
7
0:00:00
3:00:00
6:00:00
9:00:00
12:00:00
Sleep Quantity
Across Two Weeks
Week
1
Week
2
Night of Week
Hours of Sleep
1
2
3
4
5
6
7
0
1
2
3
4
5
Sleep Quality
Across Two Weeks
Week 1
Week 2
Night of Week
Subjective Quality of Sleep
(1 = poor; 5 = Excellent)
1
2
3
4
5
6
7
0
2
4
6
Number of Risk Factors
Across Two Weeks
Week 1
Week 2
Day of Week
Number of Risks
1
2
3
4
5
6
7
0.0
2.0
4.0
6.0
8.0
10.0
Fatigue Across Two Weeks
Week 1
Week 2
Day of Week
Subjective Fatigue Level
(1 = low; 10= High)
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Mya Reid
Foundations of Human Systems Engineering – Module 8 Assignment
In conclusion, this self-analysis of my sleep habits, risk factors, and their impact on fatigue has provided
valuable insights into the intricacies of my sleep patterns and their consequences. It underscores the need for
a more conscientious approach to sleep hygiene and the awareness of how lifestyle factors affect our sleep
quality and daily performance.
References:
Suni, E. (2021, February 25).
Sleep Diary: How and Why You Should Keep One
. Sleep Foundation.
https://www.sleepfoundation.org/sleep-diary
Well, D. B.-S. W., Live. (n.d.).
Effects of Food & Alcohol on Sleep
. DFI Beds - Sleep Well, Live Well. Retrieved
November 8, 2023, from https://www.dfibeds.com/blogs/advice/food-alcohol-sleep
Caffeine, Food, Alcohol, Smoking and Sleep | Sleep Health Foundation
. (n.d.).
Www.sleephealthfoundation.org.au. https://www.sleephealthfoundation.org.au/sleep-topics/caffeine-
food-alcohol-smoking-and-sleep
Iao, S. I., Jansen, E. C., Shedden, K., O’Brien, L. M., Chervin, R. D., Knutson, K. L., & Dunietz, G. L. (2021).
Associations between Bedtime Eating or Drinking, Sleep Duration and Wake after Sleep Onset: Findings
from the American Time Use Survey.
British Journal of Nutrition
,
127
(12), 1–30.
https://doi.org/10.1017/s0007114521003597
Mya Reid
Foundations of Human Systems Engineering – Module 8 Assignment