Sleep Well, Live WellDONE BY: SHAWN YIP (4O1)CHIA ZI XUAN (4O1)ETHAN LEUNG (4O1)CYRIL TEO (4O1)

Group 4-073

Agenda● Objective

● Target Audience

● Rationale

● Literature Review

● Straw Poll

● Methodology● Pilot Test

● Usefulness

● Liaison● Group Reflection

● Timeline

● Job Scope

● Bibliography

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.

Target Audience

Hwa Chong Students

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

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.

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.

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.

Literature Review 4Music:●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

Straw Poll

Survey Q1

Survey Q2

Survey Q3

Survey Q4

Survey Q5

Methodology

We have adopted various procedures to achieve our objective●Website●Posters●Survey●Pilot test●Phone Application

●Social Media

 

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

MethodologySurvey●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

MethodologyApplication●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 qualitySocial 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

Posters

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

Android Application

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

Pilot Test Feedback Q1

Pilot Test Feedback Q2

Pilot Test Feedback Q3

Pilot Test Feedback Q4

LiaisonDr Joshua Gooley, professor at Duke NUS Medical School

Research InterestsFocuses 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.

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 YipProject Sleep Well, Live WellHwa Chong Institution

LiaisonHi 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

Usefulness of our products

Our Products

1)Included information is specially selected based on our target audience

2)All information specifically targeted at students

3) Our products such as the website and application are interactive

Existing Products

1) Information is very diverse

2) Information may not be relatable to students

3) Information is a mere listing of points

Group ReflectionAs 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.

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-

Job Scope

Shawn Yip - Collating survey results, Slides, WebsiteEthan Leung - Research, Slides, PostersZi Xuan - Collating survey results, Slides, ApplicationCyril Teo - Research, Slides, Application

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/

Thank You!