1. Improving my sleep Ben Finn ben@finn.com

2. The problem Too long to get to sleep Waking during night Getting up late Tired during day

3. The plan Find factors that can improve sleep – Medical web sites – Google Scholar Experiment to find which ones work for me

4. Factors I didn’t measure Good mattress & pillow No TV/hi-fi/computer/phone in bedroom Notepad by bed Wind down before bedtime Sleep on back, or right side

5. What I measured 21 factors 6 sleep quality outcomes Daily for 113 days Using: – Sleep Cycle app – Paper & pen (by bed) – Excel

6. Food & drink in evening Dinner time – before 9pm / 9–10pm / after 10pm Alcohol Caffeine Banana Hot milk 5-HTP

7. Light Bright blue light – Philips goLITE – in daytime/early evening Orange light – glasses / f.lux

8. Distractions Dawn light Noise – with/without earplugs Hot Away from home Stressed Ill

9. Exercise & relaxation Gym – in morning/early evening Meditation Relaxation exercises in bed

10. Sleep quality Bed time Time taken to get to sleep No. times & total time awake in night Time I woke up & got up in morning Sleep Cycle’s sleep quality % Combined into: Sleep quality (0–10 scale)

11. Results

14. What I learnt My sleep was harmed by: – Noise, stress, illness, going away, late nights Nothing helped my sleep much

15. But…!

16. Sleepio.com Online sleep improvement course Found the specific solution for me

19. Suggestions Wikihow.com Sleepio.com OR Full statistical exercise – Gut feel unreliable – Lots of data, with & without each factor – Statistical significance