1. { My Year of Sleep Kathryn Snow

2. Chronic insomnia – delayed sleep phaseChronic insomnia – delayed sleep phase Natural sleep time: ~5am Natural sleep time: ~5am Natural wake time: ~2pm Natural wake time: ~2pm Working 9 to 5: hell on wheels Working 9 to 5: hell on wheels Background

3. Started in April 2012 Started in April 2012 ~230 nights ~230 nights Previous nights sleep Previous nights sleep Caffeine (yes or no, early or late) Caffeine (yes or no, early or late) Exercise Exercise Vitamin D supplements Vitamin D supplements Alcohol Alcohol Melatonin Melatonin Modafinil Modafinil Data

4. Bed Times

5. Amount of Sleep

6. Wake Times

7. Hours Sleep vs Bed Time 1 extra hours sleep = fall asleep ~10min later (95% CI: 2.4min,17min. p<0.01)

8. Woke Up vs. Bed Time Wake up 1hr later = fall asleep ~15min later (95% CI: 9min, 21min. P<0.001)

9. Caffeine vs. Bed Time

10. Caffeine (none, early, late)

11. Melatonin vs Bed Time

12. Melatonin (none, 2mg, 5mg)

13. Multivariable Analysis