Calm Environment Keeping Good Sleep Hygiene Clean air quality Minimize sound Eliminate blue light Moderate temperature Set regular sleep times Avoid caffeine, alcohol, sugar, etc. Clear mind of distractions Prescription Over-the-counter Nutritional supplements, such as melatonin
bed thinking abut work, making mental to-do lists and picking up on any small noises • “I cannot sleep in clutter. I also cannot sleep when I feel like I’m not meeting certain personal goals I had planned on for the day.” The Play-By-The-Rules Sleeper • Follows best practice sleep hygiene, like setting regular sleep time, dimming lights and watching food/drink intake • “I recently learned that I can’t let myself stress about not getting sleep. It just makes things worse. I say to myself that just lying with my eyes closed is useful.” The Erratic Sleeper • The opposite of PBTR sleeper, sometimes goes to bed at 5am for 2 hours, sometimes gets 10 hours of sleep. No intentional patterns • “I am more focused on getting what I need to done rather than sleep – I get caught up in work or hanging out with friends frequently.” insights from users: 1. Focusing too much on getting sleep can be detrimental to act of actually sleeping and can cause stress and preoccupation with an elusive goal. 2. Focusing too little on sleep can compromise sleep hygiene. 3. Mental commitment matters. When sleepers are committed to resolving some activity rather than resolving to get sleep, they will likely not sleep. 4. Routines are helpful. Calm was easier to find when a routine process was followed that set the expectation of sleep.
different types of sleep hygiene are more prevalent technologies. Addressing mental intention is not highly prevalent. • What mental practices are more and less useful in creating calm before bed? • How long before bed do these mental practices need to be happening? • What types of technology are more useful at influencing intentional mental practice? • How much does an individual generally know and care about creating good sleep hygiene?