ENGLISH

CORE ALS
PROJECT
PORTFOLIO
GRADE : 11
2024-25
 INDEX

Nº Topic description Page

1 Title

2 Certificate Of Completion

3 Acknowledgement

4 Objectives And Goals Of The Project

5 Action Plan

6 Material Evidences

7 Survey Report

8 Project Report

9 Group Reflections

10 Photograph Of Positive Learning Experience

11 Bibliography
 ENGLISH ALS
PROJECT PORTFOLIO

Sleep : Habits,
Disorders, And Their
Impact On Health

NAME : AREEBA ABBASI, MANINI DE,

ANUSMITA KHATUA
CLASS : 11C
EXAM NUMBER : G11318, G11304, G11317
 OBJECTIVES
● To understand the importance of sleep and its impact
on mental and physical health.
● To explore common sleep disorders and their causes.
● To promote awareness of healthy sleep habits and
strategies to improve sleep quality

GOALS
● Expand understanding of the integral role of sleep in
enhancing both mental and physical health.
● Systematically analyze and highlight primary
determinants of sleep quality to inform best practices.
● Develop evidence-based recommendations for
managing common sleep disorders through lifestyle
modification and available therapeutic interventions.
 ACTION PLAN

Action Plan

1. Conduct Literature Review and Online Research

○ To gather information from reputable sources on sleep’s benefits,
impacts of sleep deprivation, and common sleep disorders.
○ To create summaries on sleep’s impact on health, factors influencing
sleep quality, and strategies for better sleep.
2. Develop and Distribute a Survey
○ To design a survey targeting classmates to collect data on their sleep
patterns, habits, and challenges.
○ To analyze survey responses to identify any notable trends and common
sleep issues among Senior Section of our school.
3. Interview Experts for Additional Insights
○ To prepare questions that uncover causes of common sleep disorders
and effective methods for improving sleep quality.
4. Analyze Research Findings and Survey Data
○ To organize research findings and survey data into categories such as
sleep habits, common disorders, health impacts, and best practices for
quality sleep.
○ To compare survey results with research findings and highlight relevant
patterns or trends.
5. Reflect on the Project and Summarize Findings
○ To summarize main insights from the research and survey, providing
actionable recommendations.
○ To reflect on learnings from the project and consider how to apply these
sleep strategies personally.
 DRIVING QUESTION
How can teenagers improve their sleep quality and overcome
the lifestyle challenges that interfere with a healthy sleep
routine, particularly given the increasing demands of
academics, technology, and social life?
 ACKNOWLEDGEMENT
I would like to express my sincere and heartfelt gratitude to
Mrs. Azma Khan Ma'am, my English teacher, for her invaluable
guidance, unwavering support, and constant encouragement
throughout this project. Her thoughtful insights and
constructive feedback helped shape my approach to this study,
and her consistent encouragement kept me motivated during
challenging moments. Ma'am’s passion for fostering critical
thinking and research skills inspired me to delve deeper into the
topic and made the entire process not only educational but also
enjoyable. I am incredibly grateful for her mentorship, which
has been instrumental in the successful completion of this
project.

I would also like to extend my deepest thanks to my classmates

for their willingness to participate in the survey and for their
thoughtful responses. Without their active engagement and
cooperation, this project would not have been possible. Their
contributions were invaluable, and I truly appreciate the time
and effort they dedicated to helping me gather the necessary
data. Their support made this research experience even more
enriching, and I am grateful for their involvement.
MATERIAL EVIDENCE
SURVEY
SURVEY
SURVEY
SURVEY
 REPORT
Project Overview

Grade: 11
Team Members: Areeba Abbasi, Manini De, Anusmita Khatua
Project Focus: The study explores the significance of sleep for mental and physical well-being,
identifying common sleep disorders, their causes, and potential solutions for improving sleep quality.

Introduction

Sleep is a fundamental pillar of physical and mental health, serving as a critical period for the brain
and body to restore, process information, and grow. For teenagers, sleep is particularly important, as
they are in a phase of rapid developmental change and face unique challenges, including academic
pressures, extracurricular activities, and the influence of technology and social media. According to
experts, teenagers ideally need between 8 to 10 hours of sleep each night to support these
demands. However, research consistently shows that most teens fall short of this requirement,
leading to sleep deprivation. This project explores the sleep habits and challenges faced by
teenagers, aiming to understand the key factors contributing to their insufficient sleep and
suggesting actionable solutions to promote healthier sleep routines.

The pressures on teenagers are multifaceted. Academically, they face increased workloads,
late-night study sessions, and exams. Socially, they feel the pull of peer interactions, particularly
through social media, where conversations and engagements often continue late into the night.
Technological influences compound these issues, as the prevalence of smartphones and electronic
devices disrupts natural sleep patterns. Studies have shown that the blue light emitted by screens
affects melatonin production—the hormone responsible for sleep regulation—making it harder for
teenagers to wind down at night.

Key Findings from Survey

The survey conducted as part of this project provided insights into common sleep behaviors and
challenges experienced by teenagers. Several noteworthy trends emerged:

● Average Sleep Duration: The majority of respondents reported sleeping only 5 to 7 hours
per night, significantly lower than the recommended 8 to 10 hours. Many teenagers face
challenges such as academic obligations, involvement in extracurricular activities, and an
increase in screen time, all of which contribute to this sleep deficit.
● Electronic Device Usage: Around 80% of participants reported using electronic
devices—such as smartphones, tablets, and laptops—immediately before bed. Scientific
research suggests that the blue light emitted by these devices suppresses melatonin, a
hormone crucial for sleep regulation, leading to delayed sleep onset and shorter sleep
duration.
 REPORT
● Irregular Sleep Patterns: Many teenagers exhibit inconsistent sleep schedules, with
earlier bedtimes during the school week and later bedtimes on weekends. This pattern
creates a “sleep debt” that accumulates over time and impacts students’ alertness,
concentration, and overall well-being during the school week.
● Reported Sleep Issues: Commonly reported issues include difficulty falling asleep,
frequent nighttime awakenings, and daytime fatigue. These symptoms affect students’
daily functioning, cognitive abilities, and emotional stability, often leading to decreased
academic performance and higher stress levels.

Conclusion and Recommendations

This project underscores the pressing need for interventions to help teenagers achieve better
sleep quality. Based on survey data and research findings, the following recommendations can
support teenagers in establishing healthy sleep habits:

● Establish a Consistent Sleep Schedule: Going to bed and waking up at the same time
each day, even on weekends, can help regulate the body’s internal clock, making it easier
to fall asleep and wake up naturally. Consistency in sleep timing helps the body anticipate
rest, which improves overall sleep quality and reduces fatigue during the day.
● Limit Screen Time Before Bed: Reducing exposure to electronic devices at least an hour
before bed can prevent the delay in melatonin production caused by blue light. Instead,
engaging in calming activities such as reading a book, listening to soothing music, or
practicing mindfulness can provide a restful transition to sleep.
● Create a Relaxing Bedtime Routine: A bedtime routine can signal the mind and body
that it is time to wind down. Simple pre-sleep activities, such as gentle stretching,
meditation, or journaling, can help prepare for rest. Developing this habit can enhance the
ability to fall asleep faster and enjoy more restorative sleep.
● Manage Time Effectively: By organizing and prioritizing academic tasks, teenagers can
reduce the need for late-night study sessions. This also helps minimize stress and the
negative impact it has on sleep quality. Time management skills not only improve sleep
but also enhance productivity and emotional well-being.
● Promote Awareness: Parents and educators play a crucial role in emphasizing the
importance of sleep to teenagers. Through awareness programs and open discussions,
adults can help teenagers understand the significance of sleep, enabling them to make
informed lifestyle choices that support long-term health and success.

In conclusion, helping teenagers establish better sleep habits is essential for their well-being and
success. By encouraging consistent routines, reducing screen time, and promoting relaxation
practices, teens can overcome the challenges that interfere with healthy sleep. With a
comprehensive approach involving teenagers, parents, and educators, the goal of better sleep
health can be achieved, empowering teenagers to thrive both academically and personally.
 GROUP REFLECTION
Manini -
This project has been a transformative experience
● It helped me understand how integral sleep is to both
physical health and emotional well-being.
● Conducting the survey provided real insights into the
daily lives of my peers, and analyzing the results
highlighted just how widespread sleep deprivation is
among teenagers.
● It has made me more conscious of my own sleep
habits and the need to make better choices to
maintain a healthy lifestyle.
● Working on this project has also shown me that, while
academic and social commitments are important, they
should not come at the expense of well-being.
● Sleep is not just "downtime"; it is vital for mental
clarity, emotional resilience, and long-term health.
● By prioritizing sleep, teenagers can improve their
quality of life and make more meaningful
contributions to their school and social environments.
 GROUP REFLECTION
Areeba -
Engaging in this project has been an eye-opening journey
● This project helped me gain insight by highlighting the
significant role of sleep in maintaining both mental
and physical well-being, showing me how foundational
good sleep habits are.
● Through research and surveys, I learned about
common sleep disorders and their prevalence among
my peers, making me aware of the broader challenges
surrounding sleep quality in our age group.
● This has encouraged me to reflect on my own sleep
habits. I recognized areas where I could improve,
such as reducing screen time before bed and
establishing a more consistent sleep routine.
● This experience sharpened my skills in researching
scientific topics, designing surveys, and analyzing
data to draw meaningful conclusions.
● Balancing schoolwork, social life, and health can be
challenging, but this project reinforced how crucial it
is to prioritize well-being, especially sleep, for
long-term success and happiness.
 GROUP REFLECTION
Anusmita
● Working on this project has been enlightening and
highlighted the crucial role sleep plays in overall
well-being.
● Researching sleep disorders helped me understand
how sleep impacts both academic performance and
mental and physical health.
● The survey results were impactful, revealing how
common sleep issues are among peers, often due to
stress, screen time, and irregular routines.
● This project encouraged me to improve my own sleep
habits and prioritize sleep, despite schoolwork and
social commitments.
● I learned that small changes, like reducing screen
time before bed and keeping a consistent sleep
schedule, can significantly improve sleep quality.
● Overall, this experience taught me the importance of
balance and self-care, lessons I plan to apply in my
daily life.
 Bibliography
Books

● Walker, A. (2017). Why We Sleep: Unlocking the Power of Sleep and Dreams.
Scribner.
● Espie, C. A., & Dijk, D. J. (2018). The Oxford Handbook of Sleep and Sleep
Disorders. Oxford University Press.

Journal Articles

● Hirshkowitz, M., Whiton, K., Albert, S. M., Alessi, C., Bruni, O., DonCarlos, L., ...
& Bader, G. (2015). National Sleep Foundation's sleep time duration
recommendations: methodology and results summary. Sleep Health, 1(1), 40-43.
https://doi.org/10.1016/j.sleh.2014.12.010
● Chattu, V. K., Manzar, M. D., Kumary, S., Spence, D. W., & Bahammam, A. S.
(2018). The Impact of Sleep Deprivation on the Academic Performance of
Students: A Comprehensive Review. Nature and Science of Sleep, 10, 198.
https://doi.org/10.2147/NSS.S151002

Websites

● National Sleep Foundation. (2020). Sleep Disorders. Retrieved from

https://www.sleepfoundation.org/sleep-disorders
● Centers for Disease Control and Prevention (CDC). (2022). Sleep and Sleep
Disorders. Retrieved from https://www.cdc.gov/sleep/index.html

Reports

● World Health Organization. (2019). Sleep and Health: A Global Perspective.

Retrieved from https://www.who.int/publications/i/item/sleep-and-health

Reviews and Meta-Analyses

● Walker, M. P., & Stickgold, R. (2006). Sleep, memory, and plasticity. Annual
Review of Psychology, 57, 139-166.
https://doi.org/10.1146/annurev.psych.57.102904.190448