Improving my sleep Ben Finn The problem Too long to get to sleep Waking during night Getting up late Tired during day.

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Presentation transcript:

Improving my sleep Ben Finn

The problem Too long to get to sleep Waking during night Getting up late Tired during day

The plan Find factors that can improve sleep – Medical web sites – Google Scholar Experiment to find which ones work for me

Factors I didn’t measure Good mattress & pillow No TV/hi-fi/computer/phone in bedroom Notepad by bed Wind down before bedtime Sleep on back, or right side

What I measured 21 factors 6 sleep quality outcomes Daily for 113 days Using: – Sleep Cycle app – Paper & pen (by bed) – Excel

Food & drink in evening Dinner time – before 9pm / 9–10pm / after 10pm Alcohol Caffeine Banana Hot milk 5-HTP

Light Bright blue light – Philips goLITE – in daytime/early evening Orange light – glasses / f.lux

Distractions Dawn light Noise – with/without earplugs Hot Away from home Stressed Ill

Exercise & relaxation Gym – in morning/early evening Meditation Relaxation exercises in bed

Sleep quality Bed time Time taken to get to sleep No. times & total time awake in night Time I woke up & got up in morning Sleep Cycle’s sleep quality % Combined into: Sleep quality (0–10 scale)

Results

What I learnt My sleep was harmed by: – Noise, stress, illness, going away, late nights Nothing helped my sleep much

But…!

Sleepio.com Online sleep improvement course Found the specific solution for me

Suggestions Wikihow.com Sleepio.com OR Full statistical exercise – Gut feel unreliable – Lots of data, with & without each factor – Statistical significance