SLEEP HABITS AND IMPORTANCE GIVEN BY TEENAGERS

DAVID LEONARDO URREGO BARRIOS

COLEGIO NUEVO SAN LUIS GONZAGA

DEEPENING AREA

Bogotá D.C

2018
SLEEP HABITS AND IMPORTANCE GIVEN BY TEENAGERS FROM
COLEGIO NUEVO SAN LUIS GONZAGA

DAVID LEONARDO URREGO BARRIOS

11-01

Teacher

WILLIAM ARNULFO NARVAEZ PEÑA

COLEGIO NUEVO SAN LUIS GONZAGA

ENGLISH DEEPENING

Bogotá D.C

2018
 CONTENT

SPECIAL LISTS 5

GREETINGS 6

DEDICATORY 7

ABSTRACT 8

INTRODUCTION 9

JUSTIFICATION 10

OBJECTIVES 11

General 11

Specific 11

THEORETICAL FRAMEWORK 12

Sleep hygiene and sleep habits 12

Sleep problems 12

Bullying in sleep 13

Biological and chemical aspects of sleep 13

Sleep cycles 14

REFERENTIAL FRAMEWORK 17

CONCEPTUAL FRAMEWORK 18

WORK’S MODULE 20

First survey analysis 21

Second survey analysis 30

Third survey analysis 35

Final evaluation analysis 40

METHODOLOGY 44

RESULTS 55

CONCLUSSIONS 56

REFERENCES 57
 Sleep habits 4

SPECIALS LIST

FIRST QUESTION GRAPHIC, FIRST SURVEY ANALYSIS 21

SECOND QUESTION GRAPHIC, FIRST SURVEY ANALYSIS 22

THIRD QUESTION GRAPHIC, FIRST SURVEY ANALYSIS 23

FOURTH QUESTION GRAPHIC, FIRST SURVEY ANALYSIS 24

FIFTH QUESTION GRAPHIC, FIRST SURVEY ANALYSIS 25

SIXTH QUESTION GRAPHIC, FIRST SURVEY ANALYSIS 26

SEVENTH QUESTION GRAPHIC, FIRST SURVEY ANALYSIS 27

EIGHTH QUESTION GRAPHIC, FIRST SURVEY ANALYSIS 28

NINTH QUESTION GRAPHIC, FIRST SURVEY ANALYSIS 29

TENTH QUESTION GRAPHIC, FIRST SURVEY ANALYSIS 30

FIRST QUESTION GRAPHIC, SECOND SURVEY ANALYSIS 31

SECOND QUESTION GRAPHIC, SECOND SURVEY ANALYSIS 32

THIRD QUESTION GRAPHIC, SECOND SURVEY ANALYSIS 33

FOURTH QUESTION GRAPHIC, SECOND SURVEY ANALYSIS 34

FIFTH QUESTION GRAPHIC, SECOND SURVEY ANALYSIS 35

FIRST QUESTION ANALYSIS, THIRD SURVEY ANALYSIS 36

SECOND QUESTION ANALYSIS, THIRD SURVEY ANALYSIS 37

THIRD QUESTION ANALYSIS, THIRD SURVEY ANALYSIS 38

FOURTH QUESTION ANALYSIS, THIRD SURVEY ANALYSIS 39

FIFTH QUESTION ANALYSIS, THIRD SURVEY ANALYSIS 40

FIRST QUESTION ANALYSIS, FINAL EVALUATION ANALYSIS 41

SECOND QUESTION ANALYSIS, FINAL EVALUATION ANALYSIS 42

 Sleep habits 5

THIRD QUESTION ANALYSIS, FINAL EVALUATION ANALYSIS 43

FOURTH QUESTION ANALYSIS, FINAL EVALUATION ANALYSIS 44

FIRST SURVEY PART ONE 45

FIRST SURVEY PART TWO 46

SECOND SURVEY 47

FIRST APPLICATION EVIDENCE 47

PAMPHLET FIRST PART 48

PAMPHLET SECOND PART 49

SECOND APPLICATION FIRST EVIDENCE 49

SECOND APPLICATION SECOND EVIDENCE 50

THIRD SURVEY 51

THIRD APPLICATION EVIDENCE 52

FINAL EVALUATION PART ONE 53

FINAL EVALUATION PART TWO 54

FINAL EVALTUATION PART THREE 54

 Sleep habits 6

GREETINGS

I express mi gratitude to the teachers, familiars and executives that believe in me

and always thought that I was capable of bigger goals.
 Sleep habits 7

DEDICATORY

I dedicate this project to my mother. I hope she can sleep peacefully one day.
 Sleep habits 8

ABSTRACT

The objective of the project is to clarify what is sleep hygiene, sleep habits and
sleep disorders bases, and how this information interests students from Colegio Nuevo San
Luis Gonzaga scholar year 2018, research of how students assume sleep habits and sleep
hygiene and if they are able to practice them and transmit what they think is important for
health in relation with the topic. It shows too how important is sleep habits for the students’
parents, legal guardians or person who takes care of them and if they or they not teach the
students about them.
 Sleep habits 9

INTRODUCTION

First it starts with a definition of “sleep habits”, but first it is necessary to define
what sleep hygiene is. Sleep hygiene is a variety of different practices and habits that are
necessary to have good nighttime sleep quality and full daytime alertness. After
understanding this concept, is appropriated to clarify what are sleep habits: they are the
patrons assumed since it is a kid that are transformed into habits for specifically improve
the quality of the sleep, which keeps the body healthy and the mind enough rested.

It is necessary to know about these concepts keeping in mind that this project is
entirely focused to the well-rest of the students.

Sleep problems and sleep disorders are not only a problem from third world
countries. In first world countries are such as a global problem, according to an article from
BBC network.

In 11th grade specifically, this problem is common. Is possible to find students

yawning in the middle of a class and focusing their attention to keep awake and losing
valuable information from the lesson teach in class.

Is demonstrated that sleep problems can affect scholar improvement from students
in general. Sleep is one of the most important activities, not only for scholar field, but for
health. A body well rested will work better that a tired one. The human mind needs to rest
for appropriate working, which will improve concentration, fast-thinking and being awake
in the right time.
 Sleep habits 10

JUSTIFICATION

In all my high school studies, for almost 5 years, I never had worried about sleep
well, because was annoying to me to sleep early when I want to watch a TV program, or
keep playing the game that I was playing, or only I do not want to sleep. I used to have a lot
of reasons for avoid sleep. My teenager facet showed me the reason of sleep at a certain
time instead of watching any TV program, playing any game, doing homework or cleaning,
washing, etc.

My project has a personal approach regarding my personal life. I want to take back
my old sleep habits and get awake with no fatigue or exhaustion and be able to realize my
activities. For that people who has the same problem, I would try to correct their bad sleep
habits. Especially my mom, who has sacrificed too many sleep hours for me and my
brother. Washing our clothes or something else, just for have our stuff ready for the next
day.

Sleep is one of the most neglected things these days, given that work hours, school
hours and more does not allow a good sleep. I want to improve that aspect of myself, for
later teach it to my sons, and they to their sons for beat this sleepy nature for future
generations.

Also, one of the reasons of my project approach, is because this is not a family
problem. At the global level, even in the most developed first world countries, teenagers
suffer problems related to sleep hours. According to WASM, bad sleep mean an epidemic,
affecting, approximately, 45% of global population (1). Although, causes of this are variable,
problem still the same. I will try to change this first at school, giving advice to students to
follow the correct sleep habits, for they to teach them to their family, friends and
acquaintances. Maybe this will bring us a cure for this epidemic.
 Sleep habits 11

OBJECTIVES

General

1. Explore the level of relevance about sleep and its characteristics from
students from Colegio Nuevo San Luis Gonzaga scholar year 2018.
2. Provide students from Colegio Nuevo San Luis Gonzaga scholar year
2018 different definitions and basic concepts about sleep, sleep habits, sleep
hygiene and sleep disorders.

Specific

1. Explore retention of information in the short run from students from

Colegio Nuevo San Luis Gonzaga scholar year 2018 about basic concepts from
sleep habits.
2. Analyze level of attention and interest from students from Colegio
Nuevo San Luis Gonzaga scholar year 2018 in matter of apprehension of the
concept of sleep hygiene.
3. Explain to the students from Colegio Nuevo San Luis Gonzaga 2018
scholar schedule causes, consequences and prevention of the principal sleep
disorders.
4. Corroborate that the paradigm of the importance of sleep, sleep
habits, sleep hygiene and sleep disorders and willing of transmit this knowledge is
present among the students of Colegio Nuevo San Luis Gonzaga.
 Sleep habits 12

THEORETICAL FRAMEWORK

Sleep hygiene and sleep habits

This research, made for students, has one key concept called “sleep hygiene”, which
definition was summarized previously but in this part goes deeper into this concept. “Sleep
hygiene is a variety of different practices and habits that are necessary to have good
nighttime sleep quality and full daytime alertness.” But the main questions of this section
should be: what is the importance of sleep hygiene? And why it is important to practice it in
our lives?

Is right to assimilate “sleep hygiene” as sleep well, and with assimilation means that
sleep hygiene will keep the body and the mind healthy, besides of increasing the
improvement and the body efficiency developing any kind of activities, such as study and
work. Both child and adults can benefit of a good sleep hygiene.

From sleep hygiene it goes to search the definition of main concept: sleep habits.

Sleep habits are every behavioral or environmental factor that could affect sleep
quality, causing malfunctions in body and mind. Habits are learned since childhood; first as
patrons which turn into habits as time advances. Sleep habits are forgotten by the parents
during the learning process of early childhood from their sons, and this have a future effect
in the life of children as a probable sleep problem, even a sleep disorder as insomnia or
somnambulism.

Sleep hygiene and sleep habits are totally connected, which means they are directly
proportional in improvement and deterioration. Sleep hygiene is based on establish correct
sleep habits and try to follow them as possible.

Sleep problems

About the problem itself, sleep is an important activity to be realized by the correct
way. Maybe the principal cause of sleep problems depends of persons activities like
homework, unfinished job, sport activities, even family matters when it talks about sleep.
Stress is, if not the main cause, one of the principal threats to sleep well. The constant
 Sleep habits 13

thinking of overcoming problems cause anxiety. Anxiety is opposite to calm. Problems are
just a burden when the action of sleep is about to be realized.

Bullying in sleep

Bullying has a negative effect on people as a trauma when it is time to sleep.

Experiments realized in rats exemplify it

Physical and emotional aspects related to chronic stress and a social defeat increases
cortisol’s levels in the body: Little rats defending their territory from bigger rats put in the
same pet carrier was the first experiment. Bigger rat had a commanding presence between
him and little rat. Therefore, they were put in different pet carriers, one close to the other
one. In this environment the bigger rat was always predominant because little rat was
intimidated by the bigger rat. After this, little rat showed sleep disorders similar to people
with depression. The rat still keep sleep disorders, even put them away from the
environmental harassment. This could be an advance on the field of sleep medicine,
preventing mental sickness.

Bullying it is common in the current era, and is more usual in schools. These issues
can deteriorate good sleep and the follow-up of the sleep habits, getting worse a good
development of daily activities such as studying.

Biological and chemical aspects of sleep

Chemistry is included too in sleep. Primary hormone related to sleep is called

melatonin. Created by the pineal gland, works regulating inner biological clock by eyes
through photoreceptive sensors, which detects light fall, therefore relaxes body for sleep
time.

In children sleep is important for their growing, because growing hormone is

produced on the deepest sleep phase called Delta. Growing hormone keeps stable mass and
muscular force appropriated for physical exercise, and controls corporal grease quantity.
Important in children development and adulthood for an appropriate health.
 Sleep habits 14

Regarding stress, due to every activity realized during the day, cortisol hormone
gets produced affecting negatively immune system. Sleep downgrades cortisol levels for
reactivate immune system at its maximum capacity.

The bases of sleep chemistry are simply contained in three hormones in the charge
of health, calm and preparation for sleep time. But chemistry is not everything, nor is sleep
hygiene or sleep habits, they are just necessary concepts for understand appropriately the
action of sleep.

In biological aspects, body realizes a great amount of cleaning, memorizing and

growing functions.

Glymphatic system is in charge of cast aside any residues remaining in the brain, as
lymphatic system do with the rest of the body. Glymphatic system is ten times more active
during sleep. Brain cells contracts it selves allowing the easier entrance and circulation of
cerebrospinal fluid which takes all residues outside the brain.

Sleep cycles

Sleep cycles are the stages of sleep, which occurs when we are asleep. Body and
mind goes through five phases:

I. The first phase is when the body is between be asleep and be awake.
In this one, the body feels the called “Falling sensations”. The eyes are in movement
and the muscular activity is periodically reduced. Is possible to feel, listen and know
what is happening at the surroundings.
II. The second phase is when the eyes movement stops and muscular
and brain activity is low.
III. The third phase is when body really rest, and if it is awaken, mind
will feel confused. In this phase, usually happens the sleep disorders like the
somnambulism, or wet the bed.
IV. The fourth phase is when the body rest muscular and physically, and
is possible to see images, but the dreams come next
V. The fifth and last phase is called REM, rapid eye movement, and here
is when the dreams happen like histories. In this phase, the cerebral waves are like
 Sleep habits 15

when the body and mind are awake. The cardiac rhythm and the arterial pressure get
higher, the movement of the eyes makes faster too, and at the same time the muscles
paralyze. In this phase dreams happen, and if someone awakes the person dreaming,
is possible to remember the dream

Every cycle has to have a length from 90 to 110 minutes for being effective and it
should be from 5 to 6 cycles at a sleep night for be considerate effective.

These phases are vital on a good sleeping, because an appropriate number of them
can improve teenagers’ performance in school and in other aspects of their lives. The
schools never address this matter because the scholar schedules are always at early hours,
for that reason, the schools should keep in mind to implement alternatives that facilitate
teenagers sleep routine, because their melatonin levels don’t increase until 10:30pm or
11:00pm, which is why teenagers use to go to bed very late. As a countermeasure it could
be developed a new schedule that start school hours little bit later, this could help too to
avoid being late on school by students.

Sleep disorders

Exist 6 types of principal sleep disorders:

1. Insomnias: There are a variety of sleep disorders that are classified as a form of
insomnia. This type of sleep disorder involves the inability to fall asleep or stay
asleep.
2. Hypersomnias: They are a group of sleep disorders that causes a person to be
excessively sleepy. The people that suffer from this may fall asleep at times that
are inconvenient or even dangerous, such as at work or while driving.
3. Sleep related breathing disorders: Obstructive sleep apnea is the most common
disorder of this type, however there are a number of variations of sleep apnea.
4. Circadian Rhythm Sleep-Wake Disorders: Conditions in which the sleep times
are out of alignment. A patient with one of these disorders does not follow the
normal sleep times at night.
5. Parasomnias: They are a group of sleep disorders that involve unwanted events
or experiences that occur while you are falling asleep, sleeping or waking up.
 Sleep habits 16

6. Sleep movement disorders: This classification of sleep disorders includes

conditions that cause movement during or prior to sleep. These disorders can
make it difficult to fall asleep or stay asleep, or to get restful sleep.
 Sleep habits 17

REFERENTIAL FRAMEWORK

Tittle: Hábitos para un buen dormir/ Habits for a good sleep

Author: Lucía Di Cioco

This article speaks of the sleep as a kind of ritual that has to be well developed for
avoid behavior such as constant yawns, large blinking and attention shortage, known as day
somnolence or hard wakefulness.

Cecilia Orellana, neurologist specialized in sleep disorders and Asociación del

Sueño de Uruguay’s CEO said in this article: "Es un problema de salud muy importante,
sobre todo en una sociedad como la nuestra en la cual necesitamos una atención cognitiva
continua, ya sea que estemos trabajando o conduciendo, uno necesita estar alerta durante el
día y la somnolencia puede provocar múltiples consecuencias"/”It is a health problem to
take care of, especially in a society as ours where we need a continuous cognitive attention,
independently of the activity such as work or drive, we need to be on our five sense every
time, every day and somnolence could cause multiple consequences”

Exist a lot of people who usually kept asleep because they have a night life, like
night owls, this people needs different sleep habits for their health.

Tittle: Dormir profundo, el mejor aliado para la memoria/ Sleep deep, the best ally
for memory

Author: Universia España

This article address the topic of the memory in sleep.

Is well-known that when people doesn’t sleep enough time according to their
necessities they use to be anxious and is hard for be concentrated in their activities, but
another harmful effect has the interruption of sleep: memory fail.

According to the article and the experiments mentioned in this, interruption of sleep,
specifically during REM phase, is related to lose of the memory, even they relate bad sleep
with diseases as Alzheimer.
 Sleep habits 18

The retention of the information is a key part of the teenager’s life, because they
learn the most in this time of their life due to school studies or personal experiences, but if
they are not able to retain the information acquired during the day, their learning process
could be seriously damaged at the long term, and at the short term they would be branded
of forgetful.

Tittle: Trastornos del sueño pueden influir en pensamientos suicidas/ Sleep

disorders can influence in suicidal thoughts.

Author: Redacción salud

This author address a critical topic in order to preserve the people’s live.

Due to bad sleep, it shows that young adults, besides of suffering sleep disorders
increase their thoughts about commit suicide, probably due to accumulated stress.
According to Rebecca Bernert, teacher, assistant of psychiatry in Stanford and one of the
authors: “los trastornos del sueño se distinguen de otros factores de riesgo ya que son vistos
como una señal de advertencia. Sin embargo, es altamente tratable. Es por esto que creemos
que el buen dormir puede representar un tratamiento importante en la prevención del
suicidio/ sleep disorders stands out from other risk factors because they are seem like a
warning signal. However, is sufficiently treatable. That is why we believe that good sleep
can represent an important treating in suicide prevention”.

The sleep is constantly related to stress and some people are capable of live stressed,
or they are pushed by themselves to live stressed-out reducing the importance of a good
sleep in their lives, but is an action that it needs to be correctly realized in order to increase
life expectancy, especially in young people
 Sleep habits 19

CONCEPTUAL FRAMEWORK

Sleep: Be in repose state that consist in inactivity and suspension of senses and
every volunteer movement. A biological necessity for reestablish essential physical and
psychological functions for full performance

Sleep hygiene: Control of every behavioral and ambient elements that precede sleep
and could interfere with it

Sleep habits: Every habit that could improve or degrade sleep quality

Sleep cycles: Five phases that body goes throughout sleep

REM: A period of sleep which dreaming takes place, characterized by rapid

periodic twitching movements of the eye muscles and other physiological changes, such as
accelerated respiration and heart rate, increased brain activity, and muscle relaxation. REM
is the fifth and last stage of sleep that occurs in the sleep cycle, preceded by four stages of
non-REM sleep.

Sleep disorder: Is a medical disorder of the sleep patterns of a person or animal.

Insomnia: Is the most common sleep complaint. It occurs when persons has trouble
falling asleep or staying asleep even though persons had the opportunity to get a full night
of sleep.

Somnambulism: Is a behavior disorder that originates during deep sleep and results
in walking or performing other complex behaviors while asleep.

Epidemic: Harm or damage that expands intensely and indiscriminately.

Hormone: A chemical substance produced in the body that controls and regulates
the activity of certain cells or organs

Pineal gland: Is a small endocrine gland in the vertebrate brain. The pineal gland
produces melatonin, a serotonin-derived hormone which modulates sleep patterns in both
circadian and seasonal cycles.

Biological clock: An innate mechanism that controls the physiological activities of

an organism which change on a daily, seasonal, yearly, or other regular cycle.
 Sleep habits 20

Melatonin: A hormone secreted by the pineal gland in inverse proportion to the

amount of light received by the retina, important in the regulation of biorhythms.

Cortisol: One of several steroid hormones produced by the adrenal cortex and
resembling cortisone in its action.

Cortisone: A steroid hormone of the adrenal cortex, active in carbohydrate and

protein metabolism.

Steroid hormone: Is a steroid that acts as a hormone. Steroid hormones help control
metabolism, inflammation, immune functions, salt and water balance, development of
sexual characteristics, and the ability to withstand illness and injury.

Growing hormone: Is a peptide hormone that stimulates growth, cell reproduction,

and cell regeneration in humans and other animals

Glymphatic system: Is a recently discovered macroscopic waste clearance system

that utilizes a unique system of perivascular tunnels, formed by astroglial (astrocyte) cells,
to promote efficient elimination of soluble proteins and metabolites from the central
nervous system.
 Sleep habits 21

WORK’S MODULE

First survey analysis

A first survey was applied among 20 random students with the objective of and
generate the following results:

1. Do you know what is required for a good nighttime sleep?

Options: a) Yes; b) No

No
45%

Si
55%

Si No

55% of the population answered yes, and 45% of the population answered no

Analysis: If the students don’t know how to have a good sleep hygiene, it would be
better to address this topic first. When requirements were asked, it refers to bases like a
good environment, slight dinner and no stimulating drinks or food before sleep. Unknown
from students about bases reveals that sleep is not an important action in their lives.
 Sleep habits 22

2. When you wake up, you still tired or not?

Options: 1) rested 2) slightly tired 3) tired 4) really tired 5) totally tired

5. 1.
5% 5%

4. 2.
25% 25%

3.
40%
1. 2. 3. 4. 5.

5% of the students hint at have a perfect sleep, 25% answered by a more realistic
way by saying that they were slightly tired, 40% answered tired, 25% answered really tired,
and 5% answered totally tired

Analysis: Only one student mentioned that he has a perfect sleep, because he hints
at never be tired when he/she wakes up. Tendency goes from slightly tired to really tired,
these are common answers considering that exist a lot of factors that complicate a good
sleep. About the one that answered totally tired shows that it has a very bad sleep, which is
a worrying situation.
 Sleep habits 23

3. ¿Do you have an established schedule for go to sleep?

Options: a) Yes b) No

Yes
25%

No
75%

Yes No

Is unsatisfying to know that having a schedule it’s such as irrelevant or difficult for
the students, the bad management of time or heavy daily routine of 75% of the students
prove it, as oppose of the 25% remaining.

Analysis: Majority of the answers were negative, which throw away two different
possibilities: on one hand, students are unconcerned about having a schedule, and at the
other hand shows how difficult is to manage a routine because of a big amount of activities
to realize in a day.
 Sleep habits 24

4. ¿Are you satisfied with your sleep routine?

Options: a) Yes b) No

Yes
40%

No
60%

Yes No

In comparison with previous question answers, 75% of the students doesn’t have a
routine, but only 60% of the students are uncomfortable with their sleep rhythm, which it
means that have a routine is relative to satisfaction

Analysis: It is not a concluding result, however the fact that a routine is not totally
necessary to be comfortable with their sleep cycle means that a routine is not for everyone.
Maybe a routine would work for a really tired mind, but that would need additional
research.
 Sleep habits 25

5. ¿Have you heard something about sleep hygiene?

Options: a) Yes b) No

Yes
30%

No
70%

Yes No

Only 30% of the students know something about sleep hygiene, as opposed to 70%
remaining

Analysis: The fact that only 30% of the students know about sleep hygiene means
that sleep hygiene is a concept far to be important in the learning process of the teenager,
although previous affirmation would require an explanation of the students’ knowledge
about sleep hygiene.
 Sleep habits 26

6. ¿Do you think that your room’s condition is appropriated for a good
sleep?

Options: a) Yes b) No)

No
5%

Yes
95%
Yes No

95% of the students answered that their rooms are appropriated for sleep, which
means that only one student considerate that his/her room is detrimental for his/her good
sleep

Analysis: It seems like the room’s condition is an easy controllable factor assuming
that every condition is covered, like light, electronic gadgets, temperature, sound, etc.
Assuming that the answers were honest, almost everyone has the appropriated room’s
condition for a good sleep, which would mean that their problems at sleep time are cause
by a behavioral factor, with the exception of the student whose answer was no.
 Sleep habits 27

7. ¿How many hours do you think that a teenager must sleep?

Options: a) From ten to twelve hours b) From eight to ten hours c) From seven to
nine hours d) Less than seven hours

a.
10%

c.
40%

b.
50%

a. b. c. d.

There was no less than seven hours answers, so students recognize that they need
more than 7 hours to sleep. Although the normal average should be from eight to ten hours,
only the half of the answers were.

Analysis: The sleep time recommended average according to the news network El
Universal and Suresh Kotagal, M.D. from Sleep Medicine Center from Mayo Clinic is
between nine and nine and a half hours, so the most approximated answer is from eight to
ten hours, which means that the students know approximately how many time they must
sleep, with the exception of the student whose answer was from ten to twelve hours. The
situation of bad sleep presented and evinced in this research shows that students have the
room conditions and a decent knowledge about how to sleep well. This lower the causes list
for sleep problems.
 Sleep habits 28

8. ¿Do you go to bed very late? ¿How often?

Options: a) Never b) Sometimes c) Often d) Usually e) Always

Always
Never Sometimes
0% 15%
Usually
25%

Often
60%
Never Sometimes Often Usually Always

There is no students that enjoy sleep nights without go to bed very late, nor students
that never go to bed early.

Analysis: Never go to bed very late is such as impossible as always go to bed very
late, so the answers provided by this question are coherent.

Majority of the students answered that is often to get late to bed, although is not an
extremely worrying problem, needs attention and maybe an intervention in the shape of a
meeting or discussion.

A few students answered that is not usual to them to get to bed very late, which
could mean that their daily routine should not as heavy as the students that answered
usually, which they need a bigger focus.
 Sleep habits 29

9. ¿Do you have knowledge about sleep cycles?

Options: a) Yes b) No

Yes
15%

No
85%

Yes No

Is good for the students to know what sleep cycles are, and as a majority situation it
should be hard to cover.

Analysis: Although sleep cycles is a concept such not as important as sleep habits or
sleep hygiene, it is important for the students to know what kind of changes happen when
they are asleep. Sleep cycles are another reason for acquiring good sleep habits and
practicing a good sleep hygiene.
 Sleep habits 30

10. ¿In your home they have teach you about good sleep habits?

Options: a) Yes b) No

No Yes
50% 50%

Yes No

This are problematic answers, because is difficult to make a comparison with the
same number of answers for every option.

Analysis: Not the answers expected. Exactly the same number for both of them
throws the doubt about if it is a topic that parents care about. It would be necessary a bigger
population to analyze for make a deeper analysis.

This data is not entirely useless. Is possible to interpret this data by the way of
common knowledge; is not an unknown topic, and is not a much known topic, so for cover
it, it would be better to make a general meeting.
 Sleep habits 31

Second survey analysis

The population was reduced due to interest of every student. This survey was
applied to twelve students that showed a high level of relevance for the topic, after an
introduction meeting about sleep habits and provided the following results:

1. ¿Do you had any knowledge about sleep habits?

Options: a) Yes b) No

No
25%

Yes
75%

Yes No

As a shorter sample of students, is good to know that the students chosen were the
ones who already know something about sleep habits before the application.

Analysis: Sleep habits is the main concept in this research. Keeping in mind that, if
this answers are honest, students have previous knowledge about sleep habits, which means
that it would be easier to guide the students throughout the applications.

About the 25% remaining of the students they were informed at the first application
so this aspect was already covered
 Sleep habits 32

2. ¿Your parents, legal guardian or person who takes care of you had
teach you anything about good sleep habits?

Options: a) Yes b) No

No
25%

Yes
75%

Yes No

The same results from last question, but it would be necessary to ask every student
surveyed for test if both answers coincide.

Analysis: Backwards we will find the same question applied in the first survey, and
is not a mistake made it twice. Is necessary to know that the students that were compiled
from first sample were the ones whose answer was negative or positive.

As an advance for the project after main research, it could be a possibility to gather
together the students whose parents, legal guardians or persons who take care of them
didn’t told them anything about sleep habits. This would require new objectives.
 Sleep habits 33

3. ¿In your scholar process you have been teach for have a good sleep,
or have good sleep habits?

Options: a) Yes b) No

No
42%

Yes
58%

Yes No

This is a relative result, because is necessary to keep in mind that the scholar
process of every student is different.

Analysis: A deeper analysis in every student would be necessary for know how his
/her scholar process was. This would make another hole in this project, because there are
students that their scholar process started in another schools, so it would be necessary to
extend the analysis and research field.
 Sleep habits 34

4. ¿Would you be able to acquire good sleep habits?

Options: a) Yes b) No

No
8%

Yes
92%
Yes No

Capability of acquiring good sleep habits doesn’t seem like a majority problem.
Only a few answered negatively.

Analysis: Is good to know that acquisition of good sleep habits is something that the
students are able to do. Nevertheless, those two who are not able to acquire sleep habits are
subject to an interview for analyze how bad is their management of time, their daily routine
or simply their quantity of homework for not be able to acquire good sleep habits.
 Sleep habits 35

5. If the previous answer was negative, please indicate which factor you
believe that could affect following-up of good sleep habits.

Options: a) Sports b) Homework c) Job d) Bad time management

Sports
0%

Bad time
Homework
management
50%
50%

Job
0%
Sports Homework Job Bad time management

Only two students answered, that is why there it is variety scarcity.

Analysis: No one of the two students who answered this question has to work after
or before school, neither they practice any sport.

About the student whose answer was bad time management is more a personal issue
that any other factor, so it only needs guiding for make a correct management of time.

And about the student whose answer was homework, a supposition would be that he
is not so effective as other students doing his/her homework, that is why he needs to get to
bed very late for finish his/her homework.
 Sleep habits 36

Third survey analysis

An application with the same twelve students was applied for address sleep
disorders topic, afterwards a survey was applied for check their retention of the
information. This were the results:

1. ¿What is a sleep disorder?

Options: a) Changes on sleep patrons or habits that affect health b) Increase in sleep
quality c) A trauma caused by a terrible experience

b.
c.
0%

a.
100%
a. b. c.

Every student answered correctly.

Analysis: The application realized was totally effective, which it means that the
students retain the information provided.

Is important to the students know what sleep disorders are for take care of their
health and avoid behaviors that could cause contracting a sleep disorder.
 Sleep habits 37

2. ¿What cause sleep apnea?

Options: a) Get to bed very late b) Respiratory track gets blocked, reduce in size or
gets flexible c) Eat stimulating foods before sleep

a.
c.
0%

b.
100%
a. b. c.

Again the students show optimal answers.

Analysis: Sleep apnea is caused by one of the most detrimental habits: smoke, and is
one of the most addictive in the current era. Teenagers are susceptible to acquire the habit
of smoke, even when they know that smoking can cause lung cancer and other respiratory
diseases. Another reason for avoid smoking.
 Sleep habits 38

3. ¿Which are the symptoms of somnambulism, besides sleep-walking?

Options: a) Cannot sleep b) Get awake bumpy and sweated c) Get awake with an
aggressive attitude

a. b.
0% 8%

c.
92%
a. b. c.

A bad answer was expected since the beginning, although is not a bad thing.

Analysis: Is common knowledge that a somnambulist walk sleep, but other

symptoms use to be unknown. If there is a somnambulist person in house, the students have
to be prepared to face the situation. Awake a somnambulist person could have harmful
consequences so the fact that the students know how to deal with a somnambulist person
can prevent injuries.

About the student whose answer was incorrect, it only needs a clarification of the
topic.
 Sleep habits 39

4. ¿How the insomnia can be prevented?

Options: a) Being more active during the day b) Eating nothing before sleep c)
Avoiding stressful behaviors

b.
c.
0%

a.
100%
a. b. c.

The people retain appropriately the information from the application.

Analysis: The insomnia, as the apnea, is one of the most common sleep disorders in
people, but this one is not caused by external factors. As the correct answer says, stress is
the main cause of this sleep disorder, and stressful behaviors are common for family
troubles, school problems, etc. Avoid stress is really difficult, but not impossible, with a
little patience and tolerance is possible to stress less.
 Sleep habits 40

5. ¿Which of the following diseases are sleep disorders too?

Options: a) Narcolepsy and hypersomnia b) Vrolik’s syndrome and Sjörgen’s

syndrome c) Ptosis epicanthus and azoospermia

b.
c.
0%

a.
100%
a. b. c.

And the final answer was predictable, because are very particular names to
remember.

Analysis: Even if it is an obvious answer, the failure probability exists, and cannot
be ignored, so was claimed that the students retain the name of other sleep disorders apart
from the three showed in the application.
 Sleep habits 41

Final evaluation analysis

A final evaluation was realized among sample students to verify if the information
provided along every application was retained and memorized successfully. This were the
results:

1. ¿What is sleep hygiene?

Options: a) Is control of every environmental and behavioral factor that precede

sleep and could interfere with it b) Is good cleaning before sleep c) Is watch out for ghosts,
spirits or any other being before sleep

ba
0%

c
100%
a b c

An obvious question but important in every aspect of the final results.

Analysis: The second main concept. Was vital for the project that students
understand this concept, analyze it and memorize it. During the entire project and
applications was necessary to confirm that sleep hygiene was a concept that stayed in
students’ head, which confirms that the topic was important for the students.
 Sleep habits 42

2. ¿What are sleep habits?

Options: a) Get used to sleep in a specific place b) Patrons transformed into habits
with the passage of the time c) Be used to sleep with light or a plush toy

ba
0%

c
100%
a b c

Three types of habits. Another obvious answer, but necessary.

Analysis: Is sure that students are conscious that, apart from b answer, a and c
answers wrong. Maybe sleep in a specific place could improve sleep quality, but is only
one habit. Light stimulates brain, so is the opposite of sleep well. Although a plush toy can
be an object used to try to avoid nightmares, is only one habit too. There was no way that
students didn’t be right at their answer, with the exception of the probability of
insignificance from the students about the topic.
 Sleep habits 43

3. ¿Do you believe that sleep habits and sleep hygiene must be teach in
schools?

Options: a) Yes b) No

No
0%

Yes
100%
Yes No

Is a common interest topic and opinion. Results prove it.

Analysis: A common opinion makes this a fact. Third question from second survey
ask for their experience about sleep habits and sleep hygiene in scholar process. Majority of
the students answered that their scholar process included something about sleep habits and
sleep hygiene, and with this answers it proves the relevance of the students in matter of
make sleep hygiene and sleep habits common knowledge.
 Sleep habits 44

4. ¿What is a sleep disorder?

Options: a) Are traumas caused by nightmares which repeat every night b) Are
several injuries that could interfere with sleep c) Are changes in sleep patrons or habits that
affect health

ba
0%

c
100%
a b c

It would be correct to affirm that the students pay attention during the applications
and the fact of having a perfect grade proves it.

Analysis: This question was not so obvious. Every option available was
considerable because nightmares use to awake people during sleep, and injuries can
difficult sleep, as an example any arm or leg injury, when we are sleep we usually move,
and a wrong movement can cause pain from the injury and wake us up.

Satisfactorily, information was appropriately retained by the students.

 Sleep habits 45

METHODOLOGY

As the first step of the project, a survey was applies for checking students’
knowledge about the topic. This was realized between 20 random students. This first
population was reduced to a twelve person sample for work with the ones that had more
interest in the topic.
 Sleep habits 46

For the project’s development when it comes to students’ interaction with the
theory, as second step a short explanation of sleep habits, sleep hygiene was showed among
the twelve students and three simple habits as an option for performing were proposed.
From this application an impact survey was made for test the attention and interest of the
students about the topic.
Sleep habits 47
 Sleep habits 48

Later, I printed about 12 pamphlets, which contain tips for a better sleep, then there
were distributed between the twelve sample students and after that a meeting between
students who they received a pamphlet in a way of an educational workshop was realized.
The impact of the information given in the pamphlets and the workshop was measured with
another survey
Sleep habits 49
 Sleep habits 50

Another meeting was realized with the purpose of explain sleep disorders, a disease
that students can as cannot have, and instructions were proportionated for avoid contract of
any sleep disorder. After another survey was realized for check the impact.
Sleep habits 51
 Sleep habits 52

After all this applications and surveys, a final evaluation was made for check if the
important information from every application was successfully retained by the students.
This was realized by Google forums.
Sleep habits 53
Sleep habits 54
 Sleep habits 55

RESULTS

From the first survey, people was very participative. The 20 students answer
entirely and there was no joke answers. This first survey was realized for testing every
aspect of sleep and knowledge about sleep. Every aspect was covered by a question and
throws the possibility of a hypothesis: this aspects are relative. It would be necessary to
check deeper every answer. The answers throws another formulate a hypothesis: Is not a
common knowledge topic, neither is unknown topic. So the answer provided from this first
survey is uncertain.

About the second application, the obtained results are positive, because the
objective was to test if the topic was relevant for the students from the sample, and they
were able to acquire sleep habits, except from two students that require an interview for
analyze the causes of their incapacity of acquire sleep habits due to homework and bad
management of time.

The third survey proved that the application about sleep disorders was clear and
concise. Almost every student answered correctly, with the exception of two students that
would need an analysis of their answer; is the topic is relevant or irrelevant for them and
explain the reason of that.

The final evaluation, besides that the fact that every students answered correctly,
confirms and accomplish fourth objective.
 Sleep habits 56

CONCLUSSIONS

The final evaluation prove that the objectives were accomplished.

The first general objective was accomplished because students’ knowledge about
sleep habits differ in matter of common knowledge and made sure that students had a
minimum knowledge.

The second general objective was accomplished because in the second application,
third survey and the final evaluation almost everybody had a perfect score, with little
exceptions, but the wrong answers were only in one or two questions, the remaining
questions were answered correctly, what means that the information provided in every
application was retained.

The first specific objective was accomplished, because with the second survey they
showed an interest for the matter and the capacity of acquire good sleep habits, with the
exception of two students at the capacity of acquiring good sleep habits. Also, with the first
survey, the results provided show that every student had a minimum knowledge, which it
means that their parents, legal guardian, person who takes care of them, teachers and tutors
teach them something about sleep habits and sleep hygiene.

The second specific objective was accomplished, because every student in the
second application’s workshop answered correctly, so, students recognize sleep habits and
sleep hygiene as something influential in their lives, as a good way or, at the opposite, as a
bad way, depending on their following-up of good sleep habits and the practice of a good
sleep hygiene.

Third specific objective was accomplished, because the third survey provided
almost perfect results in the questions, which it means that students already know what a
sleep disorder is, what the symptoms of sleep apnea, insomnia and somnambulism are,
what the causes of sleep apnea, insomnia and somnambulism are and how to prevent them.

The fourth and last objective was accomplished because the final evaluation was
answered correctly and, therefore, the information was retained, and was of their interest,
because they take the trouble of pay attention in every application.
 Sleep habits 57

REFERENCES

1. BBC WORLD (2016, April 5). 5 consecuencias de la falta de sueño. British

Broadcasting Corporation. Retrieved from:
https://www.bbc.com/mundo/noticias/2016/04/160404_salud_falta_sueno_no_dor
mir_consecuencias_lb
2. Di Cioco, L. (2017, August 15). Hábitos para un buen sueño. El observador.
Retrieved from: https://www.elobservador.com.uy/nota/habitos-para-un-buen-
dormir-2017815500
3. No author (2016, January 15) ¿Cuánto debe dormir un adolescente y por qué? El
Universal. Retrieved from: http://www.eluniversal.com.co/salud/cuanto-debe-
dormir-un-adolescente-y-por-que-216426
4. No author (2018). Sleep disorders by category (Doctoral thesis, American
Academy of Sleep Medicine, United States). Retrieved from:
http://sleepeducation.org/sleep-disorders-by-category
5. Real academia española. (2001). Epidemia. In Diccionario de la lengua española
(23.a ed.). Retrieved from: http://dle.rae.es/?id=Fw3BQCP
6. Real academia española. (2001). Dormir. In Diccionario de la lengua española
(23.a ed.). Retrieved from: http://dle.rae.es/?id=E9e9ZKl
7. Lorza, J. J. (2008, April 22). Tabaquismo y apnea del sueño. La Rioja. Retrieved
from: https://www.larioja.com/20080422/sociedad/tabaquismo-apnea-sueno-
20080422.html
8. No author (2018). ¿QUÉ ES EL SUEÑO? (Doctoral dissertation, Madrid, Institute
of sleep) Retrieved from: https://www.iis.es/que-es-como-se-produce-el-sueno-
fases-cuantas-horas-dormir/
9. No author. (2017, August 10). El bullying afecta dramáticamente los ciclos de
sueño. RPP noticias. Retrieved from: https://rpp.pe/ciencia/mas-ciencia/el-
bullying-afecta-dramaticamente-los-ciclos-de-sueno-noticia-1069724
10. Suresh Kotagal, M.D. (2018). Retrieved from
https://www.mayoclinic.org/biographies/kotagal-suresh-m-d/bio-20054288