It’s time to sleep better. | Es hora de dormir mejor.
© 2019, 2020. Sleep Better Foundation. All rights reserved. | Todos los derechos reservados.
It’s time to sleep better. | Es hora de dormir mejor.
© 2019, 2020. Sleep Better Foundation. All rights reserved. | Todos los derechos reservados.
BACKGROUND
The following Coaching Service was originally designed to be delivered in live face-to-face encounters, which were completed in order, at a rate of one live face-to-face encounter per week.
The subsequent document is for the purpose of converting to logic for online sessions via an animated virtual Coach, which are delivered in discrete lengths of time.
GLOSSARY OF DEFINED TERMS AND LOGISTICAL PROGRESSION OF THE SERVICE
PHASE ONE: Baseline data acquisition and User Education
The initial period of (a) data collection through assessments and daily diary entries and (b) conveyance of fundamental education on basic facts about sleep.
Phase One will last for the time it takes the user to: (a) report seven pairs of daily diary entries, (b) watch the video Sessions defined to be part of Phase One, and (c) complete the Assessments assigned to Phase One.
Technical Note: The number of data points required for Phase One should be a variable and listed on the Admin Panel so we can dynamically adjust this value uniquely for any user or globally for all users. The initial value of the number of data points required for Phase One variable is 7.
PHASE TWO: Working phase where user adopts new sleep and wake habits
Where the user is presented with suggested sleep & wake schedule and a series of educational guidance about sleep and wake schedules and life habits.
These are presented in a series of Blocks. There are 10 Blocks in Phase Two.
Phase Two will last the time it takes the user to complete the ten Blocks.
Technical Note: The number of Blocks should be a variable and listed on the Admin Panel so we can dynamically adjust this value uniquely for any user or globally for all users. The initial value of the number of Blocks in Phase Two variable is 10.
PHASE THREE: The goal of Phase Three is to convey information to the user to improve their ability to effectively maintain the gains in sleep quality achieved during Phase Two and reduce the likelihood of future relapse in Sleep Quality.
There are seven video sessions in Phase Three
Technical Note: The number of Blocks in Phase Three should be a variable and listed on the Admin Panel so we can dynamically adjust this value uniquely for any user or globally for all users. The initial value of the number of Blocks in Phase Three variable is 1.
Technical Note: The number of video sessions in Phase Three should be a variable and listed on the Admin Panel so we can dynamically adjust this value uniquely for any user or globally for all users. The initial value of the number of video sessions in Phase Three variable is 7.
BLOCK: The logistical structure of the service is in blocks of time. The idea being that securing long-term change in user sleep habits requires some period of consistent implementation across multiple nights of sleep.
Completing a Block and progressing to the next Block or Phase
Minimum number of days in a Block: The time required to complete Seven data entry logs in a user’s daily diary. Therefore, the minimum length of time for the completion of a Block is seven days.
Technical Note: The number of days in a block will be a variable set in days. The initial value of the variable will be 7 days. This variable will be in the Admin Dashboard with the capability to set uniquely for each user as well as globally for all users.
Number of Sessions in a Block: The number of sessions for each block will vary by Phase and will be defined below in the “Sessions” section.
TIME IN BED (TIB) = reported on diary
SLEEP ONSET LATENCY (SOL) = reported on diary
WAKE AFTER SLEEP ONSET (WASO) = reported on diary
EARLY MORNING AWAKENING (EMA) = reported on diary
TOTAL WAKE TIME (TWT) = calculated via PSW API
TOTAL SLEEP TIME (TST) = calculated via PSW API
SLEEP EFFICIENCY (SE) = calculated via PSW API.
PERSONALIZED SLEEP WINDOW (PSW) = calculated via PSW API.
The Personalized Sleep Window is a critical element in the structure of this Sleep Coaching Program. Details to set the PSW for each Block throughout the Coaching services can be found in the section labeled: “Configuring Personalized Sleep Window” below.
DAILY DIARY: There are two daily diary entries
IF THEY REPORT ONE OR MORE extended awakenings during the night present a “yes” or “no” question: “Did you leave your bedroom during the night?”
SETTING THE TIME FOR DAILY DIARY ENTRIES.
The daily alert for the Evening Diary will be two hours prior to the time selected in the item above.
The daily alert for the Morning Diary will be ten minutes after the time selected in the item above.
Technical Note: These two Alerts will be variables that are presented in the Admin Dashboard such that they can be set uniquely for each user as well as globally for all users.
DAILY DIARY ENTRY EXPIRATION
Length of time the user is allowed to complete the Daily Diary entry after the alert is issues
Technical Note: The expiration time will be a variable set in minutes. There will be two variables: The Evening Diary Expiration Time and Morning Diary Expiration Time. The initial value of both variables will be 120 minutes. These variables will be in the Admin Dashboard allowing the values to be independently set for each user as well as globally for all users.
COACHING SESSIONS (videos presentations)
The scheduled Coaching Session will always be presented as a single viewing experience, but will always be three separate videos linked together in one presentation: Intro, Feedback, and Main Message.
Order of presentation: The three videos portions of a Coaching Session will always be the same order: Intro, Feedback and Main Message.
Technical Note: These cutoffs for two Alerts will be variables that are presented in the Admin Dashboard such that they can be set uniquely for each user as well as globally for all users.
USER PERFORMANCE FEEDBACK
Configuring Personal Sleep Window (PSW)
PSW is only relevant during PHASE TWO.
The PSW is calculated the first time on Day One of Block One in Phase Two.
The PSW is tweaked on Day One for every subsequent Block in Phase Two (i.e., Blocks 2 – 10).
This is a two-step process of (1) calculating a PSW and (2) asking the user if they are confident in complying with the suggested PSW.
The PSW is set and the Block begins ONLY after the user expresses an acceptable level of confidence in their ability to comply with the PSW (as defined below).
BLOCK ONE: Calculating the Initial PSW will be done in PSW API. Program sends USER ID and the PSW is returned.
USER confirmation of PSW
As they adjust the slider the slider it adjusts its color shades from VIBRANT GREEN to YELLOW to LIGHT PALE YELLOW to ORANGE to VIBRANT RED.
If confidence is less than 75% of scale (farther than 25% away from the Virant Green end of slider) the user is prompted to “move the PSW rectangle” like a slider to effectively select a new start and stop time for the PSW.
NOTE: It is critical that the user expresses solid confidence to proceed with the PSW.
Technical Note: However, the PSW adjustment should be a variable and listed on the Admin Panel so we dynamically adjust this value uniquely for any user or globally for all users. The initial value of the variable is 0. Indicating we currently do not allow the user to adjust the width of PWS rectangle (the length of time in bed).
NOTE: We cycle through the above two steps until we gain a user confidence of Moderately Confident or higher.
BLOCK TWO to BLOCK TEN: Adjusting the PSW on day one of each new week by calling PSW API
What is my Evening Daily Diary?
Your Evening Daily Diary is designed to gather information about your pre-sleep activity patterns and includes items we have determined can impact the quality of sleep.
You should always limit your daily diary answers to how they relate to the one specific day you are completing the diary entry.
How often and when do I fill out the Evening Daily Diary?
You will receive an email and a text when it is time to complete your Evening Daily Diary. After you receive the link you will have two hours to complete your diary for that day before the link expires. Try not to miss days, but after your link expires you will not be able to complete a diary entry for that day.
To maximize the outcomes from your Coaching Sessions, you should complete your Evening Daily Diary each day before you go to bed. Your link for each day will always expire prior to your scheduled time for bed.
What should I do if I miss a day?
If you forget to fill in the diary or are unable to finish it on the day it is due, your diary will be blank for that day. Estimating information for a prior day is not helpful, because we typically do not retain an accurate picture of previous days. To maximize your outcomes it is important your diary entries are reasonably accurate.
What if the time I estimate for a question is not exactly the same as the time options available in the diary?
Your diary entries are estimates. It is perfectly fine to select the diary time option most closely matching your estimated time.
What do the words “bed” and “day” mean on the diary?
This diary can be used for people who are awake or asleep at unusual times. In the diary, the word “day” is the time when you choose or are required to be awake. The term “bed” means the place where you usually sleep.
Why is the medication to help sleep question on the Night Diary repeated on the morning after Diary?
It is best not to enter medication you “plan to take.” Somtimes plans change and users decide not to take any medication. Your sleep assessment is best when the medication assessment is correct. It is important to enter any medication you actually take to help you sleep on a Daily Diary entry.
We repeat the question on the Morning Daily Diary, because sometimes you might take something to help you sleep after you go to bed (which is after you submitted your Evening Daily Diary).
If you take any medication AFTER you submit your Evening Daily Diary to help you sleep, you can record the medication you took on the next Morning Daily Diary.
Will answering these questions about my sleep keep me awake?
This is not usually a problem. You should not worry about giving exact times, and you should not watch the clock. Just give your best estimate for the times when asked.
What is my Morning Daily Diary?
Your Morning Daily Diary is designed to gather information about your sleep pattern from the previous night of sleep and includes items we have determined can impact the quality of sleep.
Please restrict your answers to how they relate to your sleep last night.
How often and when do I fill out the Morning Daily Diary?
You will receive an email and a text when it is time to complete your Morning Daily Diary. After you receive the link you will have two hours to complete your diary for that day before the link expires. Try not to miss days, but after your link expires you will not be able to complete a diary entry for that day.
To maximize the outcomes from your Coaching Sessions, you should complete your Morning Daily Diary each day as soon as you can after you wake. Your link for each day will always expire two hours after your scheduled time to wake each day.
What should I do if I miss a day?
If you forget to fill in the diary or are unable to finish it on the day it is due, your diary will be blank for that day. Estimating information for a prior night of sleep is not helpful, because we typically do not retain an accurate picture of previous sleep periods. To maximize your outcomes it is important your diary entries are reasonably accurate.
What if the time I estimate for a question is not exactly the same as the time options available in the diary?
Your diary entries are an estimate. It is perfectly fine to select the diary time option most closely matching your estimated time.
Why are the medication to help me sleep questions similar to the Evening Daily Diary?
The medication questions on this Morning entry are not meant to duplicate any information you provided on your Evening Daily Diary from yesterday. Only enter medication information on your Morning entry if you took medication to help you sleep AFTER you submitted your Evening Daily Diary from yesterday.
What do the words “bed” and “day” mean on the diary?
This diary can be used for people who are awake or asleep at unusual times. In the diary, the word “day” is the time when you choose or are required to be awake. The term “bed” means the place where you usually sleep.
Will answering these questions about my sleep keep me awake?
This is not usually a problem. You should not worry about giving exact times, and you should not watch the clock. Just give your best estimate for the times when asked.
