Hello, readers!
After a brief period of stagnation in my research, I decided to focus on a broader aspect of my topic. Mostly driven by my own distorted sleep habits, I began to research how teens cope with sleep deprivation, or poor-quality sleep. I have been a night-owl for as long as I remember, and no longer being required to wake up early for school, I have seen myself sleep as late as I ever have, but with no significant consequence, since I usually work night-shifts at my job. However, being shifted into the morning routine, my sleep pattern has taken a toll on my productivity, as was be expected. I continued intentionally sleeping less than suggested for my age group (with the suggestions coming from medical sources, such as the NIH and APA), with the intention of exploring first-hand the different methods that are often used by sleep-deprived teens to get through their days--more specifically, caffeine. For the the past few days, I have relied on coffee to energize my day at work. Given that I have never been fond of coffee or highly-caffeinated drinks, the increase in intake has been mostly gradual.
As a result, my days have felt more exhausting than most. The days followed a similar pattern, with an energy crash around 2 pm, and another soon after work ended, at around 5 pm. Thus, my sleep schedule was only reinforced by the high caffeine intake; after not consuming more caffeine, I almost involuntarily fell asleep until around 9 pm, meaning I was wide awake for the duration of the night. Doing so, returning to a regular sleep cycle was relatively difficult. Consequently, my productivity dropped as a result. This shows the dangers of high-volume caffeine consumption, which according to the U.S. Centers for Disease Control, is a common feat among around 60% of teenagers.
With the negative effects of high coffee consumption, this shows the direct and indirect effects of sleep deprivation. Although there are already more healthy alternatives already available, such as other types of foods, and exercise, those may require lifestyle changes, and are therefore less appealing to certain types of people. This is where I believe that pet influence can positively impact sleep quality. Although the amount of sleep is not affected by the pets, the period of sleep may be more refreshing. For instance, Dr. Krahn's research points that the presence of the pets can decrease the amount of time for the owner to fall asleep, and contrary to popular belief, have less significant interruptions during their sleep. Also, dog ownership specifically leads to exercise in the morning. Walking the dog in the morning can serve as a replacement to coffee, or at least lead to a decrease in the dose of coffee.
With the effects of sleep deprivation in mind, next week I will return to analyzing data-points to determine the impact of a pet on an individual's sleep quality.
Until next week!
Friday, March 18, 2016
Wednesday, February 24, 2016
Welcome back, readers!
This week has been paradoxically quiet yet incredibly busy. In terms of my job, several coworkers went out of town, meaning my hours nearly doubled. As a result, I spent most of my week working early mornings and late nights, leading me to a pretty exhausted state. Coincidentally, Dr. Krahn also had a busy week, and we unfortunately did not have an opportunity to meet. Thus, I took this week to catch up on recent literature regarding actigraphy and its validity as a tool for measuring sleep quality. Most of my sources came from articles, journals, and books within the medical field; a majority of the sources compared actigraphy to other current means of tracking sleep patters, such as sleep logs, sleep labs, and polysomnography (PSG).
With actigraphy being a relatively new piece of technology, the main research focus has been on finding the extent to which it can provide reliable and significant data that can advance sleep studies as a whole. This research has been mostly driven by comparative means; since PSG has been considered the "gold standard" of sleep studies, consistently giving accurate and significant data in multiple areas of sleep, analyzing data points from the two methods side by side has been the primary way to categorize the actigraphy points as accurate or not. This method takes on the assumption that PSG's data is for the most part, completely accurate, and thus is used to account for any underestimates or overestimates in the actigraphy data.
The research has pointed to actigraphy as a solid means of data-gathering. One of the most beneficial features of actigraphy is its accessibility. Collecting data through actigraphy is as simple as wearing a wristwatch, whereas PSG involves wires and monitors, therefore only available in hospitals and clinics. Additionally, PSG has been criticized for not simulating natural sleep, given the wires and controlled clinic environment. Actigraph-based devices can remove this restraint, as the subject can wear at his disposal and in his own sleeping environment. The data is collected in epochs, which are often spaced in 1-minute time-frames. Given the non-intrusive nature of actigraphs, data can be collected in a multitude of environments, uncontrolled and controlled, allowing for an enormous amount of data points to be studied. This allows for the researcher to take into account any possible day-time sleepiness, as well as any inconsistencies within a given time frame (being a week, month, or even year). However, most of the studies agree that, at least as of now, the most optimal use of actigraphy is alongside other methods. Currently, this is due to a technological shortcoming which often does not account for specific areas of sleep, which is to be expected given the relative simplicity of actigraphs compared to PSG. Specifically, the main criticism of actigraphy is the inability to account for interruptions in sleep in subjects who have a below average sleep efficiency rating.
The most optimal use of actigraphy on its own is currently in aiding with sleep apnea and restless leg syndrome (RSL), though research is still in its primary stages, as is the technology being studied.
Thank you for the time, and I will keep updating on my findings and how they may come in use when aiding Dr. Krahn.
Until next post!
This week has been paradoxically quiet yet incredibly busy. In terms of my job, several coworkers went out of town, meaning my hours nearly doubled. As a result, I spent most of my week working early mornings and late nights, leading me to a pretty exhausted state. Coincidentally, Dr. Krahn also had a busy week, and we unfortunately did not have an opportunity to meet. Thus, I took this week to catch up on recent literature regarding actigraphy and its validity as a tool for measuring sleep quality. Most of my sources came from articles, journals, and books within the medical field; a majority of the sources compared actigraphy to other current means of tracking sleep patters, such as sleep logs, sleep labs, and polysomnography (PSG).
With actigraphy being a relatively new piece of technology, the main research focus has been on finding the extent to which it can provide reliable and significant data that can advance sleep studies as a whole. This research has been mostly driven by comparative means; since PSG has been considered the "gold standard" of sleep studies, consistently giving accurate and significant data in multiple areas of sleep, analyzing data points from the two methods side by side has been the primary way to categorize the actigraphy points as accurate or not. This method takes on the assumption that PSG's data is for the most part, completely accurate, and thus is used to account for any underestimates or overestimates in the actigraphy data.
The research has pointed to actigraphy as a solid means of data-gathering. One of the most beneficial features of actigraphy is its accessibility. Collecting data through actigraphy is as simple as wearing a wristwatch, whereas PSG involves wires and monitors, therefore only available in hospitals and clinics. Additionally, PSG has been criticized for not simulating natural sleep, given the wires and controlled clinic environment. Actigraph-based devices can remove this restraint, as the subject can wear at his disposal and in his own sleeping environment. The data is collected in epochs, which are often spaced in 1-minute time-frames. Given the non-intrusive nature of actigraphs, data can be collected in a multitude of environments, uncontrolled and controlled, allowing for an enormous amount of data points to be studied. This allows for the researcher to take into account any possible day-time sleepiness, as well as any inconsistencies within a given time frame (being a week, month, or even year). However, most of the studies agree that, at least as of now, the most optimal use of actigraphy is alongside other methods. Currently, this is due to a technological shortcoming which often does not account for specific areas of sleep, which is to be expected given the relative simplicity of actigraphs compared to PSG. Specifically, the main criticism of actigraphy is the inability to account for interruptions in sleep in subjects who have a below average sleep efficiency rating.
The most optimal use of actigraphy on its own is currently in aiding with sleep apnea and restless leg syndrome (RSL), though research is still in its primary stages, as is the technology being studied.
Thank you for the time, and I will keep updating on my findings and how they may come in use when aiding Dr. Krahn.
Until next post!
Saturday, February 13, 2016
First Week at Mayo
Hey, All!
Some say the best way to learn is by doing, and that's exactly what I did this week. For four days, I wore an Actiwatch--the device we used to measure sleep quality--and had my own sleep log for three nights. The database was created by analyzing any movement from my non-dominant arm through a built in accelerometer on a minute by minute basis. The Actiwatch also had few other measures, such as a light detector (measured in lux), and skin temperature indicator, but for this research, we focused primarily on the movement index as the key component. By analyzing the data points through my night schedule, I could see how much I moved around each minute for three nights; however, moving during sleep is completely natural, thus posing the question of what movement is actually significant movement. To determine which points signified an actual awakening, I compared each specific movement to a certain awakening, which included 4 consecutive minutes with movement indexes ranging from 100-950. The experiment did not go flawlessly, as in my first night with the Actiwatch, I took it off in my sleep, as I was not used to wearing it, and on the fourth night, the battery of the device died, thus only giving us two nights worth of concrete data. I was not able to find a guaranteed minimum threshold that was an awakening yet, but in future weeks I should be able to, and then compare that data with the dog's movement data and see if there is any correlation.
To prepare for the data analysis, I've been reading up on the features of actigraphy compared to known methods of measuring sleep quality, such as an electroencephalogram (EEG). I will keep you all posted in case any movement towards finding the smallest significant data point is made!
Thank you!
Gustavo
Some say the best way to learn is by doing, and that's exactly what I did this week. For four days, I wore an Actiwatch--the device we used to measure sleep quality--and had my own sleep log for three nights. The database was created by analyzing any movement from my non-dominant arm through a built in accelerometer on a minute by minute basis. The Actiwatch also had few other measures, such as a light detector (measured in lux), and skin temperature indicator, but for this research, we focused primarily on the movement index as the key component. By analyzing the data points through my night schedule, I could see how much I moved around each minute for three nights; however, moving during sleep is completely natural, thus posing the question of what movement is actually significant movement. To determine which points signified an actual awakening, I compared each specific movement to a certain awakening, which included 4 consecutive minutes with movement indexes ranging from 100-950. The experiment did not go flawlessly, as in my first night with the Actiwatch, I took it off in my sleep, as I was not used to wearing it, and on the fourth night, the battery of the device died, thus only giving us two nights worth of concrete data. I was not able to find a guaranteed minimum threshold that was an awakening yet, but in future weeks I should be able to, and then compare that data with the dog's movement data and see if there is any correlation.
To prepare for the data analysis, I've been reading up on the features of actigraphy compared to known methods of measuring sleep quality, such as an electroencephalogram (EEG). I will keep you all posted in case any movement towards finding the smallest significant data point is made!
Thank you!
Gustavo
Friday, January 22, 2016
Hello, everyone! Welcome to my blog.
My name is Gustavo Alves, and I am a senior at BASIS Scottsdale. Here at BASIS Scottsdale, seniors are given the opportunity to take the third semester to focus on a research project which is of personal interest to us. My project will be centered about sleep, specifically among high school students. I will be studying sleep at the Mayo Clinic Hospital, under the expertise of sleep specialist Dr. Krahn, and supervision by faculty member Dr. Scaling.
But why sleep? Beyond my personal passion for naps, I became fascinated by how sleep quality affects an individual. Throughout my high school career, I, along with the majority of my peers, sacrificed numerous hours of our precious sleep for additional studying and essay-writing. It always seemed like a good idea, and occasionally yielded positive results. But, short-term results aside, what were the actual effects of naturally stressed 15-18 year old students sleeping significantly less? Given our average stress levels, our brains were processing a thousand ideas per minute--thinking about our upcoming tests, what tasks we had to do, and how we would manage our personal lives with our imposing academic career. Consequently, not only did we not get enough sleep, but the sleep that we got was of considerably poor quality.
On my trip to the Mayo Clinic, Dr. Krahn invited me to be a part of her ongoing research on how pets may actually improve sleep quality. Specifically, I will be analyzing if such holds true to high-school students. The research challenges the popular notion that dogs and cats in the bedroom are disruptive and will wake the owner. With over one half of the American population already pet owners, the solution to poor sleep quality may actually be simpler than most expected while also offering a rather natural approach, rather than the consumption of pills and other medication.
For the next couple of months, I will be updating this blog with my most recent findings at the Mayo Clinic, as well as the day-to-day at my internship. With the project officially starting within the next couple of weeks, my excitement to be a part of a project that may have a positive impact on others continues to grow. Additionally, I will share my personal experiences through attempting to improve my own sleep quality with Hank, my 3 year old dog.
Thank you for the time and feedback,
Gustavo
My name is Gustavo Alves, and I am a senior at BASIS Scottsdale. Here at BASIS Scottsdale, seniors are given the opportunity to take the third semester to focus on a research project which is of personal interest to us. My project will be centered about sleep, specifically among high school students. I will be studying sleep at the Mayo Clinic Hospital, under the expertise of sleep specialist Dr. Krahn, and supervision by faculty member Dr. Scaling.
But why sleep? Beyond my personal passion for naps, I became fascinated by how sleep quality affects an individual. Throughout my high school career, I, along with the majority of my peers, sacrificed numerous hours of our precious sleep for additional studying and essay-writing. It always seemed like a good idea, and occasionally yielded positive results. But, short-term results aside, what were the actual effects of naturally stressed 15-18 year old students sleeping significantly less? Given our average stress levels, our brains were processing a thousand ideas per minute--thinking about our upcoming tests, what tasks we had to do, and how we would manage our personal lives with our imposing academic career. Consequently, not only did we not get enough sleep, but the sleep that we got was of considerably poor quality.
On my trip to the Mayo Clinic, Dr. Krahn invited me to be a part of her ongoing research on how pets may actually improve sleep quality. Specifically, I will be analyzing if such holds true to high-school students. The research challenges the popular notion that dogs and cats in the bedroom are disruptive and will wake the owner. With over one half of the American population already pet owners, the solution to poor sleep quality may actually be simpler than most expected while also offering a rather natural approach, rather than the consumption of pills and other medication.
For the next couple of months, I will be updating this blog with my most recent findings at the Mayo Clinic, as well as the day-to-day at my internship. With the project officially starting within the next couple of weeks, my excitement to be a part of a project that may have a positive impact on others continues to grow. Additionally, I will share my personal experiences through attempting to improve my own sleep quality with Hank, my 3 year old dog.
Thank you for the time and feedback,
Gustavo
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