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My Year of Sleep

My Year of Sleep. Kathryn Snow. “ Chronic insomnia ” – delayed sleep phase Natural sleep time: ~5am Natural wake time: ~2pm Working 9 to 5: hell on wheels. Background. Started in April 2012 ~230 nights Previous nights ’ sleep Caffeine (yes or no, early or late) Exercise

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My Year of Sleep

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  1. My Year of Sleep Kathryn Snow

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

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

  4. Bed Times

  5. Amount of Sleep

  6. Wake Times

  7. Hours Sleep vs Bed Time 1 extra hour’s 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

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