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Developing Healthy Sleep Habits for Software Engineers
1. Developing Healthy Sleep Habits for Software Engineers Jimmy Chen habits.stanford.eduJune 7th, 2010
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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
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6. A new miracle drug… 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
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
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
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
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
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
“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”