{{My Year of SleepMy Year of Sleep

Kathryn SnowKathryn Snow

““Chronic insomnia” – delayed sleep Chronic insomnia” – delayed sleep phasephase

Natural sleep time: ~5amNatural sleep time: ~5am

Natural wake time: ~2pmNatural wake time: ~2pm

Working 9 to 5: hell on wheelsWorking 9 to 5: hell on wheels

BackgroundBackground

Started in April 2012 Started in April 2012

~230 nights~230 nights Previous nights’ sleepPrevious nights’ sleep Caffeine (yes or no, early or late)Caffeine (yes or no, early or late) Exercise Exercise Vitamin D supplementsVitamin D supplements AlcoholAlcohol MelatoninMelatonin ModafinilModafinil

DataData

Bed TimesBed Times

Amount of SleepAmount of Sleep

Wake TimesWake Times

Hours Sleep vs Bed Hours Sleep vs Bed TimeTime

1 extra hour’s sleep = fall asleep ~10min later(95% CI: 2.4min,17min. p<0.01)

Woke Up vs. Bed TimeWoke Up vs. Bed Time

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

Caffeine vs. Bed TimeCaffeine vs. Bed Time

Caffeine (none, early, Caffeine (none, early, late)late)

Melatonin vs Bed TimeMelatonin vs Bed Time

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

Multivariable AnalysisMultivariable Analysis