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POOR SLEEP - Coggle Diagram
POOR SLEEP
References
Hirshkowitz, M., Whiton, K., Albert, S. M., Alessi, C., Bruni, O., DonCarlos, L., et al. (2015). National Sleep Foundation’s sleep time duration recommendations. Sleep Health, 1(1), 40–43.
Grandner, M. A. (2017). Sleep, health, and society. Sleep Medicine Clinics, 12(1), 1–22.
Ministry of Health Singapore. (2022). Healthy sleep habits.
Department of Mental Health Thailand. (2021). Sleep and mental health guidelines.
Sleep Foundation. (2022). How much sleep do we really need?
World Health Organization. (2020). Guidelines on physical activity and sedentary behaviour.
Long-term health risks include
Cardiovascular disease
Anxiety and depressive disorders
Metabolic conditions such as obesity and diabetes (Grandner, 2017)
Personal Factors
Procrastination and ineffective time management
Stress reduces ability to prioritise sleep
Difficulty balancing academic and personal demands
Education and Academic Culture
High academic pressure and performance expectations
Productivity-focused culture prioritises achievement over wellbeing
Sleep deprivation is normalised within student populations
Technology Environment
Smartphone dependency and constant connectivity
Social media engagement increases cognitive stimulation
Digital exposure delays biological sleep processes
Social and Cultural Influences
Peer behaviours reinforce late-night activity
Late sleeping is socially accepted and normalised
Physical Environment
Noise, lighting, and urban conditions disrupt sleep quality
Environmental factors affect both sleep duration and restfulness
Health Risk Behaviour
Sleep Behaviour Characteristics
Average sleep duration of 5–6 hours per night indicating a chronic sleep deficit
Frequent phone use before bedtime delays sleep onset due to blue light exposure
Irregular sleep patterns influenced by academic workload and time pressure
Night time caffeine consumption disrupts sleep quality and physiological recovery
Clear gap between knowledge of healthy sleep practices and actual behaviour
Behaviour is habitual and reinforced by routine lifestyle patterns
Reflects difficulty in sustaining consistent health-promoting behaviours
Evidence Based Recommendations
7–9 hours of sleep per night for optimal health (Hirshkowitz et al., 2015)
Maintain a consistent sleep wake cycle to regulate circadian rhythm
Avoid screen exposure before bedtime to reduce sleep disruption
Limit caffeine intake, particularly in the evening
Apply stress management strategies and structured routines
Sleep quality depends on both duration and behavioural consistency
Adequate sleep supports cognitive performance, emotional regulation, and physical health
Gap Between Behaviour and Guidelines
Sleep duration consistently below recommended level
Lack of structured and consistent routine
High exposure to digital devices before sleep
Continued stimulant intake despite known negative effects
Behaviour does not align with evidence-based recommendations
Knowledge alone is insufficient to drive behaviour change
Competing priorities (academic demands and digital engagement) override healthy habits
Demonstrates behavioural and environmental barriers to change
Health Impacts
Fatigue and reduced energy levels affecting daily functioning
Impaired concentration, memory, and decision-making ability
Reduced academic performance and productivity
Increased stress, irritability, and emotional instability
Effects are cumulative and progressively worsen over time
Sleep deprivation reduces capacity to engage in other healthy behaviours
Social Determinants of Health
Behaviour is shaped by interconnected social, environmental, and structural influences rather than individual choice alone
Cycle of Poor Sleep
Night-time phone use
Delayed sleep onset
Reduced sleep duration
Daytime fatigue and reduced alertness
Lower productivity and academic efficiency
Increased unfinished tasks and workload pressure
Continued late-night behaviour
Cycle repeats and reinforces itself over time
Behaviour is maintained by its own negative consequences
Represents a self-sustaining feedback loop that is difficult to break
Interaction of Determinants
Academic pressure increases workload and stress levels
Stress contributes to late-night study and increased device use
Technology exposure delays sleep and reduces sleep quality
Fatigue reduces productivity and cognitive performance
Reduced productivity increases workload pressure and time constraints
Determinants interact and amplify each other in a reinforcing cycle
Sleep behaviour is systemic and influenced by multiple interconnected factors
Effective understanding requires consideration of both individual and environmental contexts
Strategies for Behaviour Change
Establish consistent sleep duration of 7–9 hours per night
Maintain fixed sleep and wake times to regulate circadian rhythm
Eliminate screen use at least one hour before bedtime
Reduce or avoid caffeine intake in the evening
Improve time management to reduce last-minute workload
Create a sleep conducive environment (quiet, dark, and comfortable)
Behavioural change must address both personal habits and external influences
Sustainable improvement requires long-term routine adjustment and environmental modification
Final Insight
Sleep behaviour is influenced by interconnected personal, social, and environmental determinants
Effective behaviour change requires both individual action and systemic support
Highlights the complexity of health behaviour and limitations of knowledge-based approaches alone
Demonstrates critical understanding of behavioural patterns and health outcomes