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Developing Healthy Sleep Habits for Software Engineers

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  • “Sleep is a highly underrated activity.” – Psychology Today MagazinePoor sleep quality is strongly associated with reduced quality of life (Pilcher 1997)
  • Circadian rhythms regulate melatonin production, which usually happens at night.
  • Two reasons why I was so excited to present at Google: first, it’s a big computer company. Second, it really cares about its employees!
  • Remember back to the CNN article!
  • One of the myths about sleep is that you need eight hours of consecutive sleep every night. Provide “Ability”
  • One of the myths about sleep is that you need eight hours of consecutive sleep every night. Provide “Ability”
  • Transcript

    • 1. Developing Healthy Sleep Habits for Software Engineers
      Jimmy Chen habits.stanford.eduJune 7th, 2010
    • 2.
    • 3. Outline
      I. The Impact of SleepII. Computers and SleepIII. Changing Sleep Habits
      IV. Proposed Solutions
      Jimmy Chen • habits.stanford.edu • June 7th, 2010
    • 4. I. The Impact of SleepII. Computers and SleepIII. Changing Sleep Habits
      IV. Proposed Solutions
      Jimmy Chen • habits.stanford.edu • June 7th, 2010
    • 5.
    • 6. A new miracle drug…
      Be happier!
      Lose weight!
      Be more productive!
      Fight cancer!
    • 7. SLEEP™
      Be happier!
      Lose weight!
      Be more productive!
      Fight cancer!
    • 8. University of Michigan study:"Making $60,000 more in annual income has less of an effect on your daily happiness than getting one extra hour of sleep a night," says study author Norbert Schwarz, Ph.D., a professor of psychology.
      “How to be a happier mom”: http://www.cnn.com/2007/HEALTH/parenting/02/15/par.happier.mom/index.html
    • 9. SLEEP™
      Be happier!
      Lose weight!
      Be more productive!
      Fight cancer!
    • 10. Columbia University 2004 study:Specifically, the study found that subjects who slept four hours or less per night were 73 percent more likely to be obese than those who slept between seven and nine hours each night.
      “Sleep a lot to avoid burn-out from stress and to stay skinny”: http://www.futurepundit.com/archives/002475.html
    • 11. SLEEP™
      Be happier!
      Lose weight!
      Be more productive!
      Fight cancer!
    • 12. National Sleep Foundation:Sleep research has shown that sleeping too little can not only inhibit your productivity and ability to remember and consolidate information, but lack of sleep can also lead to serious health consequences and jeopardize your safety and the safety of individuals around you.
      “How much sleep do we really need?”: http://www.sleepfoundation.org/article/how-sleep-works/how-much-sleep-do-we-really-need
    • 13. SLEEP™
      Be happier!
      Lose weight!
      Be more productive!
      Fight cancer!
    • 14.
    • 15. I. The Impact of SleepII. Computers and SleepIII. Changing Sleep Habits
      IV. Proposed Solutions
      Jimmy Chen • habits.stanford.edu • June 7th, 2010
    • 16. School of Medical Sciences, Capinas, Brazil (2007) :“Nocturnal computer use impairs good sleep…irregular sleep patterns associated with nightly computer use deteriorate good sleep quality.”
      Jimmy Chen • habits.stanford.edu • June 7th, 2010
    • 17. Computer programmers…
      1
      2
      3
      4
      Intense work
      Unpredictable schedules and frequent deadlines
      Work from anywhere
      Artificial light
      Jimmy Chen • habits.stanford.edu • June 7th, 2010
    • 18. Computer programmers…
      1
      2
      3
      4
      Intense work
      Unpredictable schedules and frequent deadlines
      Work from anywhere
      Artificial light
      Jimmy Chen • habits.stanford.edu • June 7th, 2010
    • 19. Melatonin
    • 20. I. The Impact of SleepII. Computers and SleepIII. Changing Sleep Habits
      IV. Proposed Solutions
      Jimmy Chen • habits.stanford.edu • June 7th, 2010
    • 21. Three components to a habit:
      Motivation
      Ability
      Trigger
      1
      2
      3
      Jimmy Chen • habits.stanford.edu • June 7th, 2010
    • 22. What works?
      Attaching to existing habits
      Providing “hot triggers”
      Aiming to change small behaviors
      Jimmy Chen • habits.stanford.edu • June 7th, 2010
    • 23. What doesn’t work?
      Jimmy Chen • habits.stanford.edu • June 7th, 2010
    • 24. I. The Impact of SleepII. Computers and SleepIII. Changing Sleep Habits
      IV. Proposed Solutions
      Jimmy Chen • habits.stanford.edu • June 7th, 2010
    • 25. Promote Napping
      Berkeley study (2010): Hippocampus function improved with a 90-minute nap1
      1
      1http://www.geek.com/articles/news/research-shows-a-nap-can-help-you-study-20100223/
    • 26. Promote Napping
      Dr. Sara Mednick, author of “Take a nap, change your life”THE NANO-NAP: 10 to 20 seconds. Benefits unclear.THE MICRO-NAP: two to five minutes. Shown to be surprisingly effective at shedding sleepiness. THE MINI-NAP: five to 20 minutes. Increases alertness, stamina, motor learning, and motor performance. THE ORIGINAL POWER NAP: 20 minutes. Includes the benefits of the micro and the mini, but additionally improves muscle memory and clears the brain of useless built-up information, which helps with long-term memory (remembering facts, events, and names). THE LAZY MAN’S NAP: 50 to 90 minutes. Includes slow-wave plus REM sleep; good for improving perceptual processing; also when the system is flooded with human growth hormone, great for repairing bones and muscles.
      1
      Jimmy Chen • habits.stanford.edu • June 7th, 2010
    • 27. Natural Light
      Those exposed to more natural sunlight have more consistent Circadian rhythms
      Stanford Medical School: “After 16 weeks in a moderate intensity exercise program, subjects were able to fall asleep 15 minutes earlier and sleep about 45 minutes longer at night.”
      2
      http://www.healthy.net/scr/article.aspx?Id=424
    • 28. f.lux
      3
      Jimmy Chen • habits.stanford.edu • June 7th, 2010
    • 29. Thank You!
      Questions?
      Jimmy Chen • habits.stanford.edu • June 7th, 2010

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