SleepTips_Database.xlsx
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Sleep Tips Database
PROOF OF CONCEPT -
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For one full week, message 11 individuals to ask them about mental / physical / stress levels to determine what is the best method to help them get good quality sleep.
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Consume
general practice and good to have habits
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warm cup of herbal tea, chamomile tea, or milk before bed
ARNOLD SYPHOMMARATH
2/28/20143/1/20143/2/20143/3/20143/4/20143/5/20143/6/2014
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and add a tablespoon of derivative of coconut oil with concentrated medium chain triglycerides
Physical ActivityHighModerateModerateLowHighLow
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a derivative of coconut oil with concentrated medium chain triglycerides
Mental ActivityHighHighHighHighHighHigh
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Hungry before bedtime?
Energy (Scale 1-10)6.897.4597
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Half turkey sandwich
small bowl of whole grain, low sugar cereal
Stress Level (Scale 1-10)
7.456.468.845
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Granola with low fat milk/yogurt
bananaSuggestions
Milk, herbal tea, chamomile tea, avoid caffeine, banana, shower, soft music
[SLEEP TIPS BY AVANI] Drink some warm herbal or chamomile tea tonight, but add a tablespoon of grass-fed butter in. You should also wind down with soft music and try some deep breathing before you sleep. Maybe try visualizing a peaceful or restful place! Sleep well ๐Ÿ˜Š
[SLEEP TIPS BY AVANI] I would continue with the warm milk or tea (herbal/chamomile). However, try to take time to wind down and relax tonight. Try some deep breathing or read a book or magazine in soft light. Also, try turning on a fan for white noise if you canโ€™t settle your mind! Sleep well ๐Ÿ˜Š
[SLEEP TIPS BY AVANI] Tonight, we suggest taking 30 minutes to relax before you sleep. Try to wind down with a book and some soothing music. As you get into bed, try progressive muscle relaxation and visualize a calm, restful place. If youโ€™re hungry, try eating low fat yogurt with granola in it. Sleep well! ๐Ÿ˜Š
[SLEEP TIPS BY AVANI] Try some tea again tonight (herbal or chamomile). Put a tablespoon of grass-fed butter or coconut oil in it. Take time to relax and wind down tonight, listen to soft music for 20 minutes and do some light stretches along with deep breathing. Turn down the temperature of your room slightly and turn a fan on for white noise. Sleep well! ๐Ÿ˜Š
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Cherry juice, Chamomile tea, Passionfruit tea,
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activated charcoal tablets
ALEXANDRA KONCZAK
2/28/20143/1/20143/2/20143/3/20143/4/20143/5/20143/6/2014
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Last cup of coffee no later than 2pm
Physical ActivityLow HighHighLow
Moderate
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Avoid more than 8oz water 1.5 hours before sleep
Mental ActivityModerateModerateHighLowModerate
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Honey, ElkEnergy (Scale 1-10)37747
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Kale, Shrimp, Lobster, Hummus
Stress Level (Scale 1-10)
23357
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Suggestions
[SLEEP TIPS BY AVANI] Try some tea again tonight (herbal or chamomile). Put a tablespoon of grass-fed butter or coconut oil in it. Take time to relax and wind down tonight, read a fun book. Turn down the temperature of your room slightly and turn a fan on for white noise. Sleep well! ๐Ÿ˜Š
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General Sleep Hygeine
for unusual activity levels
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White NoiseSUSHIL KALYANI2/28/20143/1/20143/2/20143/3/20143/4/20143/5/20143/6/20143/7/20143/8/20143/9/2014
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Black out the room
Physical ActivityModerateModerateLowLowModerateHighHigh
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Remove blue light technology
Mental ActivityHighModerateModerateLowModerateModerateModerate
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Use f.luxEnergy (Scale 1-10)65866108
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Decrease room temp
Stress Level (Scale 1-10)
9866854
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Buy $8 Blue Blocking sunglasses
Suggestions
Milk, herbal tea, chamomile tea, avoid caffeine, banana, shower, soft music
[SLEEP TIPS BY AVANI] Drink some warm herbal or chamomile tea tonight, but add a tablespoon of grass-fed butter in. You should also wind down with soft music and try some deep breathing before you sleep. Maybe try visualizing a peaceful or restful place! Sleep well ๐Ÿ˜Š
[SLEEP TIPS BY AVANI] I would continue with the warm milk or tea (herbal/chamomile). However, try to take time to wind down and relax tonight. Try some deep breathing or read a book or magazine in soft light. Also, try turning on a fan for white noise if you canโ€™t settle your mind! Sleep well ๐Ÿ˜Š
[SLEEP TIPS BY AVANI] Tonight, we suggest taking 30 minutes to relax before you sleep. Try to wind down with a book and some soothing music. As you get into bed, try progressive muscle relaxation and visualize a calm, restful place. If youโ€™re hungry, try eating low fat yogurt with granola in it. Sleep well! ๐Ÿ˜Š
[SLEEP TIPS BY AVANI] Try some tea again tonight (herbal or chamomile). Put a tablespoon of grass-fed butter or coconut oil in it. Take time to relax and wind down tonight, read a fun book. Turn down the temperature of your room slightly and turn a fan on for white noise. Sleep well! ๐Ÿ˜Š
[SLEEP TIPS BY AVANI] Make sure your room is completely dark tonight and that the temperature is turned down slightly. Do a relaxing activity before you sleep (reading, stretching, deep breathing). If youโ€™re hungry or thirsty, drink a cup of warm milk or eat a banana! Sleep well! ๐Ÿ˜Š
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Can't sleepVEERAL VYAS2/28/20143/1/20143/2/20143/3/20143/4/20143/5/20143/6/2014
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Get up and walk around for a bit
Physical Activity
Low-Moderate
Moderate
ModerateHighHighHighHigh
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Go into another room for a few minutes
Mental Activity
Moderate-high
HighModerateHighHighHighHigh
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Do some relaxing activity
Energy (Scale 1-10)74 to 576544
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Read a non-serious book
Stress Level (Scale 1-10)
7466554
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MeditateSuggestions
Milk, herbal tea, chamomile tea, avoid caffeine, banana, shower, soft music
[SLEEP TIPS BY AVANI] Drink some warm herbal or chamomile tea tonight, but add a tablespoon of grass-fed butter in. You should also wind down with soft music and maybe try visualizing a peaceful or restful place as you get into bed! Sleep well ๐Ÿ˜Š
[SLEEP TIPS BY AVANI] I would continue with the warm tea (herbal/chamomile). However, try to take time to wind down and relax tonight. Try some deep breathing or read a book or magazine in soft light. Also, try turning on a fan for white noise if you canโ€™t settle your mind!
[SLEEP TIPS BY AVANI] Tonight, we suggest taking 30 minutes to relax before you sleep. Try to wind down with a book and some soothing music. As you get into bed, try progressive muscle relaxation and visualize a calm, restful place. If youโ€™re hungry, try eating low fat yogurt with granola in it. Sleep well! ๐Ÿ˜Š
[SLEEP TIPS BY AVANI] Tonight, we recommend hot tea (herbal, passionfruit, chamomile) with a spoon of honey about 20 minutes before you sleep. To wind down, try some meditation or deep breathing! Sleep well ๐Ÿ˜Š
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Breathing exercises
BEN MOY2/28/20143/1/20143/2/20143/3/20143/4/20143/5/20143/6/2014
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Wind down
for high activity (mental + physical) and stress
Physical ActivityLowLowLowLowModerateLow
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Read a book/magazine in soft light
Mental ActivityModerateLowHighModerateModerateModerate
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Take a warm bathEnergy (Scale 1-10)417332
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Listen to soft music
Stress Level (Scale 1-10)
121127
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Do some stretches
Suggestions
[SLEEP TIPS BY AVANI] We recommend you have a cup of warm herbal tea or milk 30 min before you sleep. You should also take a warm bath and listen so soft music to wind down tonight. Sleep well :)
[SLEEP TIPS BY AVANI] Avoid caffeine tonight! Take some time to relax before you sleep (doing some stretches before bed) and when you lie down, begin by relaxing your muscles one at a time. If youโ€™re hungry, eat some low fat yogurt with granola! Sleep well :)ย ย 
[SLEEP TIPS BY AVANI] Why don't you try to make a list of accomplishments from today and then make a list of to-dos for tomorrow; take a load off your brain! Drink some warm milk before you sleep tonight as well. Happy Dreaming :)
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Listen to books (narrated/recorded)
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Make simple prepearations for the next day
SHAKU MIRIYALA2/28/20143/1/20143/2/20143/3/20143/4/20143/5/20143/6/2014
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Physical ActivityLow Moderate
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Stress
mainly for stress levels that are higher than usual
Mental ActivityHighHigh
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Deep breathingEnergy (Scale 1-10)
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Progressive muscle relaxtion
Stress Level (Scale 1-10)
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Visualize a peaceful/restful place
Suggestions
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http://www.helpguide.org/life/sleep_tips.htm
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http://psychcentral.com/lib/12-ways-to-shut-off-your-brain-before-bedtime/0006577
KANTH MIRIYALA2/28/20143/1/20143/2/20143/3/20143/4/20143/5/20143/6/2014
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Resources:Physical ActivityModerate
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http://www.thedailybeast.com/articles/2013/12/03/six-secrets-of-sleep-hacking-to-get-more-effective-rest.html
Mental Activity
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Scott Britton, Sleep Hacking (Udemy)
Energy (Scale 1-10)
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http://www.rd.com/slideshows/foods-that-help-you-sleep/#slideshow=slidead16
Stress Level (Scale 1-10)
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http://www.wikihow.com/Relax-Before-Going-to-Bed
Suggestions
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Messages from Avani:
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Activity Levels
ARWA KHERALUWALA
2/28/20143/1/20143/2/20143/3/20143/4/20143/5/20143/6/2014
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[SLEEP TIPS BY AVANI] What were your physical activity levels like overall today: Low, Moderate, High?
Physical ActivityLowModerate
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[SLEEP TIPS BY AVANI] What about your mental activity levels: Low, Moderate, High?
Mental ActivityHighHigh
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[SLEEP TIPS BY AVANI] Rate your stress levels right now on a scale of 1 to 10 (1 is least stressed, 10 is most stressed)
Energy (Scale 1-10)31
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[SLEEP TIPS BY AVANI] Rate your energy levels right now on a scale of 1 to 10 (1 is least energetic, 10 is most energetic)
Stress Level (Scale 1-10)
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Suggestions
Milk, herbal tea, chamomile tea, avoid caffeine, banana
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Matrix Guide369GABIE BERNAL2/28/20143/1/20143/2/20143/3/20143/4/20143/5/20143/6/2014
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Mental ActivityLow
Moderate
HighPhysical ActivityLowLowModerateModerate
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Physical ActivityLow
Moderate
HighMental ActivityModerateModerateHigh Moderate
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MoodEnergy (Scale 1-10)7646
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Tiredness 1235678
Stress Level (Scale 1-10)
53710
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Suggestions
[SLEEP TIPS BY AVANI] We recommend you drink a cup of herbal tea, chamomile tea or milk tonight. Avoid caffeine. If you need a snack, try to eat a banana before you sleep. Sleep well :)ย ย ย 
[SLEEP TIPS BY AVANI] Avoid caffeine tonight! Take some time to relax before you sleep (doing some stretches before bed) and when you lie down, begin by relaxing your muscles one at a time. If youโ€™re hungry, eat some low fat yogurt with granola! Sleep well :)ย ย 
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ALEX SIEDBAND2/28/20143/1/20143/2/20143/3/20143/4/20143/5/20143/6/2014
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Physical ActivityLow
Moderate
Moderate
High
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Mental Activity
Moderate
High High High
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Energy (Scale 1-10)1769
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Stress Level (Scale 1-10)
-211
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Arnold 2/28Suggestions
[SLEEP TIPS BY AVANI] Try some warm tea tonight (herbal or chamomile) or even milk. Put a tablespoon of grass-fed butter or coconut oil in it. Take time to relax and wind down tonight; take a warm shower and listen to soft music. Turn down the temperature of your room slightly and turn a fan on for white noise. Sleep well! ๐Ÿ˜Š
[SLEEP TIPS BY AVANI] Make sure your room is completely dark tonight and that the temperature is turned down slightly. Do a relaxing activity before you sleep (reading, stretching, deep breathing). Sleep well! ๐Ÿ˜Š
[SLEEP TIPS BY AVANI] Tonight, we recommend hot tea (herbal, passionfruit, chamomile) with a spoon of honey about 20 minutes before you sleep. To wind down, try some meditation or deep breathing! Sleep well ๐Ÿ˜Š
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JOEY MAIORANA2/28/20143/1/20143/2/20143/3/20143/4/20143/5/20143/6/2014
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Physical ActivityModerate
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Mental ActivityHigh
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Energy (Scale 1-10)6
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Stress Level (Scale 1-10)
7
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Suggestions
[SLEEP TIPS BY AVANI] Tonight, we suggest taking 30 minutes to relax before you sleep. Try to wind down with a book and some soothing music. As you get into bed, try progressive muscle relaxation and visualize a calm, restful place. If youโ€™re hungry, try eating low fat yogurt with granola in it. Sleep well! ๐Ÿ˜Š
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[SLEEP TIPS BY AVANI] We recommend you drink a cup of herbal tea, chamomile tea or milk tonight. Avoid caffeine. If you need a snack, try to eat a banana before you sleep. Shower and listen to soft music before you sleep to wind down! Sleep well :)
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Katie Kasper, NikeFuelband
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It's a gym stigma to keep looking at your phone. People don't like (especially weight lifting), people don't like when you are playing with your phone.
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You're fighting for machines, weights, benches
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Lana Rottler, Fitbit
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I liked the Fitbit, it was easier. Now I am using apps and I don't like dealing with all of that
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Andrew
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Anne
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I wore it under my shirt so I can never check it. I don't really care to check it. I would never purchase one on my own.
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It has to do with winter; I don't exercise in the winter - I bike and run outside. I watch what I eat and that's how I maintain.
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