csumb sleep presentation
TRANSCRIPT
SLEEP: You Need It
NPS Summer InternsOperations Research Department
Presented byJoshua Strubel, NREIPAmanda Vanecko, NREIP
Overview
Sleep 101Sleep and the Military
Our Research
2
Sleep 101: The Circadian Rhythm
3
Sleep 101: The Circadian Rhythm
4
Circa – “about”, diem – “day”
Circadian – a cycle the occurs within about a day or a 24 hour period
Most systems in the human body follow a circadian rhythm.
This rhythm can be affected by sleep deprivation
Changes in this rhythm can affect an individual’s performance
Sleep and Performance
• Behavior• Mood• Alertness
Losing sleep creates “sleep debt”
How much sleep should you get?Adults: 7-8 hoursYoung Adults: 8-9 hoursTeenagers: 9-10 hours
Effects of sleep deprivation• Performance• Cognitive
function5
Sleep Data Actigram
6
Our Research
7
Psychomotor Vigilance Tests (PVTs) assess performance and reaction time
Watch A Watch B
Tablet
Data Analysis
Metrics for Sleep Quality:• Pittsburg Sleep Quality Index • Epworth Sleepiness Scale • Sleep watch actigrams
8
• % of False Starts (FS)• % of 355ms Lapses + FS• % of 500ms Lapses + FS
Metrics for PVT Results:• Reaction Time (RT)• Response Speed (1/RT)• Fastest 10% of RT• Slowest 10% of 1/RT
Data evaluated in matched pairs (by participant and day)Wilcoxon Rank Sum Test
Our Results
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<150 150-200 200-250 250-300 300-350 >3500.00%
10.00%
20.00%
30.00%
40.00%
50.00%
60.00%
70.00%
Mean Reaction Time by Device
Actiwatch Off
Actiwatch On
Laptop
Tablet
Mean Reaction Time [ms]
Perc
ent o
f Res
pons
es [%
]
10
Laptop Watch Off Watch On Laptop Tablet
Day 1 Day 2
Ave
rage
Res
pons
e S
peed
7 6 5
4
3
2
Average Response Speed by Device
Conclusions and Next Steps
Actiwatch On is comparable to laptop-based PVT
Tablet PVT needs further evaluation
Potential area for future research
Actiwatch Off is not comparable
Acknowledgments
For their encouragement and oversight, we would like to give a special thanks to:
Dr. Nita ShattuckDr. Panagiotis MatsangasHeather Temple
Thanks also to our fellow interns for their hard work:
Raymond Garcia, North Salinas High SchoolCynthia Jones, Marina High SchoolIsaac Yoon, Doughtery Valley High SchoolJenny Lafayette, Santa Catalina School
Questions?
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Top 10 Sleep Tips:
1. Own comfortable bedding• Mattress, Pillow, Sheets, Comforter/Blanket(s)
2. Manage light exposure to control circadian rhythm
3. Avoid late alcohol, cigarettes, and heavy meals
4. Practice calming techniques to wind down• Yoga, Meditation, Warm bath or shower
5. If not sleepy, go to another room and relax
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Top 10 Sleep Tips:
6. Keep a consistent to a sleep schedule
7. Bedtime Ritual• Eg. Wash up, yoga, lights out, silence phone, bed
8. If you have trouble sleeping avoid naps
9. Exercise daily
10. Make room appropriate for sleep• Manage noise, light exposure, distractions, etc
15
Actigram
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