Sleep Well, Die Easy

1. Sleep Well, Live Well
DONE BY:
SHAWN YIP (4O1)
CHIA ZI XUAN (4O1)
ETHAN LEUNG (4O1)
CYRIL TEO (4O1)
Group 4-073

2. Agenda
● Objective
● Target Audience
● Rationale
● Literature Review
● Straw Poll
● Methodology
● Pilot Test
● Usefulness
● Liaison
● Group Reflection
● Timeline
● Job Scope
● Bibliography

3. Objectives
● Promote good sleeping habits to develop a healthy sleeping lifestyle
● Eventually, to contribute to overall well being of Hwa Chong Students,
especially those with erratic sleeping habits
● To inculcate a deep-rooted understanding of the benefits of healthy
sleeping habits as well as methods to sustain these habits.

4. Target Audience
Hwa Chong Students

5. Rationale
● Research done by the National Heart, Lung and Blood Institute
acknowledge that sleep is vital to a healthy life
(http://www.nhlbi.nih.gov/health/health-topics/topics/sdd/why)
● Many youths at this age are sleeping late due to commitments such as
school, gaming or social media
● Long-term continuation of this routine is detrimental to the mental and
emotional wellbeing of students

6. Literature Review 1
Central Nervous system
● Sleep is necessary to keep the central nervous system functioning properly. Sleep rests busy
neurons and forms new pathways in the brain as well as produce proteins that help cells repair
damage. Furthermore, for children and young adults, the brain releases growth hormones during
sleep. Sleep deprivation leaves the brain exhausted, so it can’t perform its duties well. The most
obvious effect is sleepiness. You may find yourself yawning a lot and feeling sluggish. Lack of sleep
interferes with your ability to concentrate and learn new things. It can negatively impact both short-
term and long-term memory. “Tiredness and fatigue both slow reaction times, mental fatigue is
worse and this includes sleep deprivation both greatly increasing reaction times (and why it is
advisable not to drive whilst tired).”
Mental Health
● If sleep deprivation continues long enough, you’re at increased risk of hallucinations. Other risks
include impulsive behavior, depression, paranoia, and suicidal thoughts. It gets in the way of your
decision-making process and stifles creativity. Your emotions are also affected, making you more
likely to have a short temper and mood swings. Overall cognitive function is impaired.

7. Literature Review 2
Immune System
● Cytokines and other protective substances also help you sleep, giving the immune system more
energy to defend against illness. Sleep deprivation means your immune system doesn’t have a
chance to build up protective cytokines and infection-fighting antibodies and cells which fights off
foreign substances like bacteria and viruses. According to the Mayo Clinic, studies show that if you
don’t get enough sleep, it’s more likely that your body won’t be able to fend off invaders. It may also
take you longer to recover from illness. Long-term sleep deprivation raises your risk of developing
chronic illnesses like diabetes and cardiovascular diseases.
Weight Gain
● According to Harvard Medical School, sleep deprivation increases production of the stress hormone
cortisol. Lack of sleep lowers your levels of a hormone called leptin, which tells your brain that you’ve
had enough to eat. In addition, it raises levels of a biochemical called ghrelin, which is an appetite
stimulant. Sleep deprivation prompts your body to release higher levels of insulin after you eat,
promoting fat storage and increasing your risk of developing type 2 diabetes.

8. Literature Review 3
A recent article published on the Straits Times:
A new study by the Duke-NUS Medical School found that teens
who had insufficient sleep did worse cognitively than teens on the
recommended full amount of sleep for their age group, even after
just a week. The researchers found that seven nights of
shortened sleep resulted in "prominent deterioration" of
sustained attention, working memory, alertness and foul mood.
Lack of sleep limits a person's ability to learn new things and
impacts negatively on short- and long-term memory. Chronic
sleep deprivation can interfere with decision-making abilities.

9. Literature Review 4
Music:
● A continuous rhythm of 60 BPM causes the brainwaves and heart rate
to synchronise with the rhythm:
● a process known as Entrainment, low underlying bass tones relax the
listener
● a low whooshing sound with a trance-like quality takes the listener into
an even deeper state of calm
● This may help the listener to be able to fall asleep better or even fall
asleep faster

10. Straw Poll

11. Survey Q1

12. Survey Q2

13. Survey Q3

14. Survey Q4

15. Survey Q5

16. Methodology
We have adopted various procedures to achieve our objective
● Website
● Posters
● Survey
● Pilot test
● Phone Application
●Social Media

17. Methodology
Website
● The website features all information that is relevant to our project
● It features a music playlist of specifically selected songs which may
enhance sleep quality or help listeners fall asleep quicker. This music
playlist caters to most people and has a wide array of music
Posters
● Pasted in classrooms
● Inform people of the dangers of poor sleeping habits
● Includes tips to sleeping well, as well as the benefits of sleeping well

18. Methodology
Survey
● We surveyed a total of 100 students from Hwa Chong through Survey
Monkey
● We included a total of 4 MCQs and 1 open-ended question for Prelims
● Survey questions will vary throughout the course of our project as it
would be able to help us gather the needs and opinions of our target
audience
Pilot Test
● We conducted a pilot test to measure the effectiveness of our project
● We will gather a group of students to try out the provided tips and
gather results and feedback

19. Methodology
Application
● Android application
● Features tips and notifies the user when it is time to sleep through the
notification panel
● Will also feature the music playlist which helps to enhance sleep quality
Social Media
●Using platforms such as Instagram, we can increase the outreach of
our project
●These platforms will include bite-size tips on how to improve sleeping
habits, and to update our progress

20. Posters

21. Website (http://shawnyip2000.wix.com/sleepwelllivewell)

22. Android Application

23. Pilot Test
● Gathered a group of 20 students and split them up into two groups
● Both groups had at least 8 hours of sleep, but one group followed our tips while the other
group did not
● We made each group do a simple reaction
test(https://faculty.washington.edu/chudler/java/redgreen.html)
● We found that the group that followed our tips had a faster reaction time on average
compared to those who did not

24. Pilot Test Feedback Q1

25. Pilot Test Feedback Q2

26. Pilot Test Feedback Q3

27. Pilot Test Feedback Q4

30. Liaison
Dr Joshua Gooley, professor at Duke NUS Medical School
Research Interests
Focuses on understanding the interaction of circadian rhythms and sleep in regulating human physiology and performance.
Acute sleep loss impairs alertness, cognitive performance, and judgment, whereas chronic sleep loss and circadian misalignment
adversely affect human health. Defining the neural pathways and mechanisms that regulate sleep and circadian rhythms is
important for the development of better therapies (e.g., light therapy or drug interventions) to treat or prevent the adverse
consequences of sleep loss and circadian disruption.

31. Liaison
Dear Dr Gooley,
I am Shawn Yip from Hwa Chong Institution. Last Friday during our meeting, we showcased
to you our resources such as our website, posters and phone app. As our Projects' Competition judging
begins tomorrow, would you be able to provide us with some appraisals on our resources as well as how
we can improve on them? Thank you very much!
Regards,
Shawn Yip
Project Sleep Well, Live Well
Hwa Chong Institution

32. Liaison
Hi Shawn,
Here is some feedback/quotations for your project:
1) The students of the Sleep Well, Live Well project have identified an important area of concern that has implications
for adolescent health and well-being. Growing evidence suggests that students in Singapore are not getting enough
sleep, and many are unaware of the negative consequences for attention, long-term memory, and mood. This project
will raise awareness about the importance of sleep, and provide advice for students on how to achieve better sleep.
2) The students generated resources that are easy for their peers to access, and that provide concise information on
good sleep habits. The graphic design of the posters looks sharp and professional, and the phone app that reminds
students when their target bedtime is approaching is a good way to maintain awareness about one’s decisions about
when to go to bed.
3) Although the idea of selecting musical pieces that entrain the heart rhythm near bedtime is speculative and is in need
of scientific validation, it is nonetheless a fun and engaging approach to get students interested in their sleep patterns.
Best,
Joshua

33. Usefulness of our products
Our Products
1)Included information is
specially selected based on
our target audience
1)All information specifically
targeted at students
1) Our products such as the
website and application are
interactive
Existing Products
1) Information is very
diverse
1) Information may not
be relatable to
students
1) Information is a mere
listing of points

34. Group Reflection
As a group, through embarking on this journey in the pursuit of information as
well as creating resources that cater to Hwa Chong students, not only have we
generally attained a better sleep hygiene as well as learnt a lot about sleep and
its positive and negative effect on us if used well or mistreated. This project has
indeed been a fruitful project as it fostered a two-way learning process as well
as shifting and morphing our lifestyles to become something more conducive
and efficient that also caters to our school life, work productivity and studying
efficiency. Despite facing some struggles throughout this project such as poor
time management as well as some failures in the coding of our application and
design of the website, we managed to make things work. We developed not
only the things correlated to our project but also teamwork, efficiency as well
time management. We as a group matured and developed a better sleep
hygiene.

35. Timeline
Come out with a list
of potential ideas and
finalise on one
-October to
December 2015-
Search for a mentor,
introduce idea and
project registration
-January 2016-
Editing from Judge’s
comments,
completion of
website, Finals
-August 2016-
Initiate a liaison with
Dr Joshua Gooley
-February 2016-
Begin on website,
Semi Finals slides
and script
-June to July 2016-
Editing from judge’s
comments, Pilot test
-May 2016-
Slides, script, final
editing before Prelims
-April 2016-
Begin on research,
gathering survey and
begin on posters
-March 2016-

36. Job Scope
Shawn Yip - Collating survey results, Slides, Website
Ethan Leung - Research, Slides, Posters
Zi Xuan - Collating survey results, Slides, Application
Cyril Teo - Research, Slides, Application

37. Bibliography
● Foundation, W. E. (2008). Adopt good sleep habits. Retrieved April 4, 2016, from
http://healthysleep.med.harvard.edu/need-sleep/what-can-you-do/good-sleep-habits
● Effects of sleep deprivation on the body. (2014, August 19). Retrieved April 4, 2016, from
http://www.healthline.com/health/sleep-deprivation/effects-on-body
● Duke-NUS. Duke-NUS medical school. Retrieved April 4, 2016, from https://www.duke-nus.edu.sg/content/gooley-
joshua-j
● Gibbons, G. H. (2014, August 19). Related director’s message. Retrieved April 4, 2016, from
http://www.nhlbi.nih.gov/health/health-topics/topics/sdd/why
● Sparacino, A. (2016). 11 surprising health benefits of sleep. Retrieved April 4, 2016, from
http://www.health.com/health/gallery/0,,20459221,00.html
● Association, A. P. (2016). Why sleep is important and what happens when you don’t get enough. Retrieved April 4,
2016, from http://www.apa.org/topics/sleep/why.aspx
● Griffin, M. R. (2005). 9 surprising reasons to get more sleep. Retrieved April 4, 2016, from WebMD,
http://www.webmd.com/sleep-disorders/features/9-reasons-to-sleep-more
● Sleep for Kids - Teaching Kids the Importance of Sleep. (n.d.). Retrieved April 11, 2016, from http://www.sleepforkids.org/
● https://faculty.washington.edu/chudler/java/redgreen.html
● http://www.actforlibraries.org/factors-that-affect-human-reaction-time/

38. Thank You!