Impact+of+Exercise+on+Sleep

=REVISION DATE: 6/14/10=

=ABSTRACT= The purpose of this experiment is to see if exercise effects your sleep. If it allows you to rest better. We will use a quiz as a standard for the week to see if our alertness during the day is improved when we exercise during the week.

=PROCEDURES= I will be testing two girls of the age of 18. They are of average body weight and in good physical condition. For three weeks they will sleep in the range of 6 to 10 hours each night and document how much sleep they get each night. The first week they will not exercise at all and sleep a minimum of 6 hours with an maximum of 10 hours each night. The second week they will exercise three times a week for 30 minutes at an aerobic state (twenty minutes in your target heart range) and sleep a minimum of 6 hours with an maximum of 10 hours each night. The last week they will exercise five times a week for 30 minutes at an aerobic state (twenty minutes in your target heart range) and sleep a minimum of 6 hours with an maximum of 10 hours each night. After each day they will take the sleep deprived quiz and record how many questions they answer yes. Over the whole testing period, I will compare the data to see if exercise effects your sleep in a way that improves how much rest you get.

//** Are you sleep deprived? **// Take this mini-quiz*—eyes wide open—to see how you fare in the sleep department. Just two “yes” answers may signal a sleep problem.
 * 1) Do you need an alarm in order to wake?
 * 2) Is it usually a struggle to get out of bed?
 * 3) Do you hit the snooze button several times?
 * 4) Do you feel tired, irritable and stressed out during the week?
 * 5) Do you have trouble concentrating and remembering?
 * 6) Does your critical thinking, problem-solving and creativity seem slowed?
 * 7) Do you often fall asleep watching TV?
 * 8) Do you often fall asleep after dinner?
 * 9) Do you usually fall asleep within a couple of minutes of getting into bed?
 * 10) Do you feel drowsy while driving?
 * 11) Do you often sleep in on weekends?
 * 12) Do you need a nap to get through most days?
 * 13) Do you have dark circles under your eyes?
 * 14) Have you ever had an accident or near accident at work or while driving?
 * 15) Are you a restless sleeper?
 * 16) Do you have trouble falling asleep?
 * 17) Do you have trouble staying asleep?
 * 18) Do you wake too early or wake, still feeling tired?
 * 19) Do you feel unpleasant tingling, creeping feelings or nervousness in your legs when trying to fall asleep?
 * 20) Do you snore?

code //Sleep quizzes and Facts//. N.p., n.d. Web. 10 June 2010. . code

=MEASUREMENTS=
 * __week of no exercise__**


 * Natasha || Hours of sleep || Number of answers yes ||
 * Monday || 7 hours || 8 yeses ||
 * Tuesday || 8 hours || 7 yeses ||
 * Wednesday || 7 hours || 6 yeses ||
 * Thursday || 7 hours || 6 yeses ||
 * Friday || 7 hours || 6 yeses ||
 * Average || 7.2 hours || 6.6 yeses ||


 * Tracy || Hours of sleep || Number of answers yes ||
 * Monday || 6 hours || 8 yeses ||
 * Tuesday || 6 hours || 7 yeses ||
 * Wednesday || 6 hours || 8 yeses ||
 * Thursday || 6 hours || 7 yeses ||
 * Friday || 6 hours || 7 yeses ||
 * Average || 6 hours || 7.4 yeses ||


 * __week of 3 days of exercise__**

Type of exercise: 1) sprints, situps, pushups 2) run, situps, plank 3) swimming
 * Natasha || Hours of sleep || Number of answers yes ||
 * Monday || 7 hours || 6 yeses ||
 * Tuesday || 6 hours || 8 yeses ||
 * Wednesday || 7 hours || 7 yeses ||
 * Thursday || 7 hours || 5 yeses ||
 * Friday || 7 hours || 6 yeses ||
 * Average || 6.8 hours || 6.4 yeses ||

type of exercise: 1) cardio workout 2) situps, pushups, sprints 3)cardio workout
 * Tracy || Hours of sleep || Number of answers yes ||
 * Monday || 6 hours || 8 yeses ||
 * Tuesday || 6 hours || 6 yeses ||
 * Wednesday || 6 hours || 7 yeses ||
 * Thursday || 6 hours || 7 yeses ||
 * Friday || 7 hours || 7 yeses ||
 * Average || 6.2 hours || 7 yeses ||


 * __week of 5 days of exercise__**

Type of exercise:cardio, running, jump rope.
 * Natasha || Hours of sleep || Number of answers yes ||
 * Monday || 7 hours || 4 yeses ||
 * Tuesday || 7 hours || 4 yeses ||
 * Wednesday || 6 hours || 3 yeses ||
 * Thursday || 6 hours || 4 yeses ||
 * Friday || 7 hours || 5 yeses ||
 * Average || 6.6 hours || 4 yeses ||

Type of exercise: ab workout, exercise videos, running, crunches, weight training, various ab, back, arm and leg machines at the gym.
 * Tracy || Hours of sleep || Number of answers yes ||
 * Monday || 6 hours || 6 yeses ||
 * Tuesday || 6 hours || 6 yeses ||
 * Wednesday || 6 hours || 6 yeses ||
 * Thursday || 6 hours || 4 yeses ||
 * Friday || 6 hours || 7 yeses ||
 * Average || 6 hours || 5.8 yeses ||

Table of data
 * week || average hours || average yeses ||
 * no exercise || 6.6 hours || 7 ||
 * 3 days of exercise || 6.5 hours || 6.7 ||
 * 5 days of exercise || 6.3 hours || 4.9 ||
 * difference || .3 hours || 2.1 yeses ||

=FINDINGS=

For weeks of no exercise with an average of 6.6 hours of sleep and an average of 7 yeses. For the week with three days of exercise you got and average of 6.5 hours of sleep and an average of 6.7 yeses. The week with five days of exercise you got an average of 6.3 hours of sleep and an average of 4.9 yeses. Yes, there is a difference in how rested you feel to how much exercise you do that week. The more exercise the more rested you will feel. The more the girls exercise the more rested they felt. There was a slight variation in sleep and only a little difference in the amount of rest. Yet there was a difference. If I could do it again I would have given the experiment more time and less variables. It was not very controlled.It was not as big a difference as I thought it was going to be.

Link to the sight for the quiz- []