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Txt2Calm: a Pilot to
Decrease Stress
through Sleeping
Frank Chen
Stanford University


Txt2Calm: Insights a Sleep Study   1
2



    Pilot study
    •   3 Day study to encourage sleep
    •   7/8 participants accepted invitation
           •   Graduate students & 2 recent graduates in
               busy lives, sleep sometimes suffers.

    •   Instructions include both carrot and
        stick
        “Studies have shown sleeping more
        drastically helps manage stress,
        mood, and weight-loss. I am trying to
        create better sleep for your schedule.
        80% of Americans sleep much less
        than their bodies need and are in a
        constant state of sleep deprivation.”
    •   Asked for >7.5 hrs of sleep. ~ 66%
        compliance. 2 had early Monday
        flights, 1 had early Monday meeting,
        1 had friends visiting entire weekend.

Txt2Calm: Insights from a Sleep Intervention
3



    Protocol
    •   Participants placed calendar entry to
        remind themselves to sleep for Friday,
        Saturday, Sunday.
    •   Calendar entry: “Go to bed!” Google
        Calendar lets you send text messages
    •   Every morning at 9:45 AM I text
        message each individual to ask how
        many hours they slept.
    •   I acknowledge accomplishments or
        improvements with message back:
        “Nice!”
    •   “Each morning I hope you will be able
        to sleep longer than the previous night!
        Think of it as a game. :)”




Txt2Calm: Insights a Sleep Study
4



    Key insights
     Difficult to focus on results. Focus on awareness of
      sleeping patterns.
        “I did not go to bed immediately … I wasn’t ready to go to
         bed” [P5, short sleeper, who slept ~ 8 hours a night but did not
         feel positive or negative effects]
        “It allowed me to be somewhat routine about when I slept. [I
         forced myself to sleep before 1 AM]. Even before the alarm
         sounded I became aware that I needed to sleep” [P4, who
         slept slightly more and felt more rested]

     Reminder through SMS did not trigger the “slap-on-wrist”
      response.
        Participants placed this reminder themselves.
          Did this increase self-efficacy?
        Some included the exclamation mark in their calendar
          Did this decrease the prescriptive feeling?



Txt2Calm: Insights a Sleep Study
5



    Find out more?


     Research : www.designmindfulness.com

     Twitter : @frankc / #CalmingTech

     Personal : www.frankc.net




Txt2Calm: Insights a Sleep Study

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Txt2Calm: a Pilot to Decrease Stress through Sleeping

  • 1. Txt2Calm: a Pilot to Decrease Stress through Sleeping Frank Chen Stanford University Txt2Calm: Insights a Sleep Study 1
  • 2. 2 Pilot study • 3 Day study to encourage sleep • 7/8 participants accepted invitation • Graduate students & 2 recent graduates in busy lives, sleep sometimes suffers. • Instructions include both carrot and stick “Studies have shown sleeping more drastically helps manage stress, mood, and weight-loss. I am trying to create better sleep for your schedule. 80% of Americans sleep much less than their bodies need and are in a constant state of sleep deprivation.” • Asked for >7.5 hrs of sleep. ~ 66% compliance. 2 had early Monday flights, 1 had early Monday meeting, 1 had friends visiting entire weekend. Txt2Calm: Insights from a Sleep Intervention
  • 3. 3 Protocol • Participants placed calendar entry to remind themselves to sleep for Friday, Saturday, Sunday. • Calendar entry: “Go to bed!” Google Calendar lets you send text messages • Every morning at 9:45 AM I text message each individual to ask how many hours they slept. • I acknowledge accomplishments or improvements with message back: “Nice!” • “Each morning I hope you will be able to sleep longer than the previous night! Think of it as a game. :)” Txt2Calm: Insights a Sleep Study
  • 4. 4 Key insights  Difficult to focus on results. Focus on awareness of sleeping patterns.  “I did not go to bed immediately … I wasn’t ready to go to bed” [P5, short sleeper, who slept ~ 8 hours a night but did not feel positive or negative effects]  “It allowed me to be somewhat routine about when I slept. [I forced myself to sleep before 1 AM]. Even before the alarm sounded I became aware that I needed to sleep” [P4, who slept slightly more and felt more rested]  Reminder through SMS did not trigger the “slap-on-wrist” response.  Participants placed this reminder themselves.  Did this increase self-efficacy?  Some included the exclamation mark in their calendar  Did this decrease the prescriptive feeling? Txt2Calm: Insights a Sleep Study
  • 5. 5 Find out more?  Research : www.designmindfulness.com  Twitter : @frankc / #CalmingTech  Personal : www.frankc.net Txt2Calm: Insights a Sleep Study