SLEEP: You Need It

NPS Summer InternsOperations Research Department

Presented byJoshua Strubel, NREIPAmanda Vanecko, NREIP

Overview

Sleep 101Sleep and the Military

Our Research

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Sleep 101: The Circadian Rhythm

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Sleep 101: The Circadian Rhythm

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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

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Our Research

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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

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• % 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 [%

]

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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

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Actigram

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