Lecture Notes on Sleep and Technology Use

Introduction

• Speaker discusses chronic tiredness throughout daily activities
• Plans to eliminate phone usage and consult a sleep scientist
• Acknowledges sponsorship from Hostinger and support from patrons.

Personal Reflections on Sleep

• Has been tired for as long as they can remember.
• Routine: Goes to bed at 11 PM, uses phone until 2 AM, wakes at 7 AM.
• Questions if this is a problem or if chronic tiredness is a norm.

Research on Sleep and Phone Use

• Studies show a negative relationship between phone usage and quality of sleep.
• Popular science book links poor sleep to serious health issues (e.g., dementia, diabetes, heart failure).
• Author feels pressured by the extreme framing of sleep importance in literature.

Implementing Changes

• Decides to put phone in a different room while sleeping.
• Explores alternative alarm clocks:
  • Lexon Flip Plus: simple time and alarm, flips to turn off.
  • Philips Sunrise Simulator: simulates a sunrise.
  • Bed shaker alarm: vibrates to wake.
  • Target practice alarm: requires shooting to turn off.
  • Alarm that runs away, requiring the user to physically get out of bed.

Experimentation with Alarms

• Initial attempts with different alarm clocks are unsuccessful.
• Transition from phone use leads to increased feelings of anxiety.

Insights from Sleep Research

• Meet sleep scientist Vanessa Hill:
  • Discusses common misconceptions about sleep expectations.
  • Emphasizes that "normal" sleep varies and one should not label themselves as a bad sleeper.
• Explains concepts of sleep pressure and circadian rhythm:
  • Sleep pressure builds throughout the day until sleep is necessary.
  • Circadian rhythm regulates alertness and appetite.

The Role of External Factors

• Factors impacting sleep quality:
  • Environment, movement, sunlight, diet, and social obligations.
• Realization that tiredness might stem from lack of movement and sunlight, not just sleep issues.

Revised Approach

• After gaining insights, revise strategy:
  • Keep phone in airplane mode at night for podcasts but avoid social media.
  • Associate bed with sleep by getting up immediately when waking.
  • Incorporate morning walks for sunlight exposure and exercise.
  • Maintain hydration and stretching throughout the day.

Conclusion

• One week later, small changes resulted in improved energy levels.
• Realization of guilt surrounding sleep habits affects overall perception of energy.
• Emphasis on the importance of routine and recognizing when to take a break.