SM_ Sleep Chart

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SM Sleep chart

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  • 22/2/2015 SuperMemo:SleepChart

    http://www.supermemo.com/help/sleep.htm 1/13

    ABC Demos Hints&Tips Reference Overviews Glossary Buy Support Search

    SuperMemoHome

    SleepChartEditable(wiki)versionofthispage

    Contents1Introduction

    1.1Repetitionstimeline1.2Sleeptimeline

    2Timelinegraphs2.1Timeline2.2Circadian

    2.2.1Sleepinitiation2.2.2Sleepmaintenance2.2.3Optimizingbedtime

    2.3Learningcircadiancycle2.4Phaseshift2.5Alertness

    2.5.1Alertnessapproximationbuttons2.5.2Otheralertnessgraphbuttons2.5.3Homeostaticalertnessparameters

    2.6Napping2.7REM2.8Sleepblocklengthdistribution2.9Periodogram2.10Learning2.11Memoryconsolidation

    2.11.1Correlationbetweenrecallandconsolidation2.11.2Goodlearningdays

    3Twocomponentsleepmodel4FAQ

    4.1YoucanabandonSleepChart4.2YouneedtocopysleeptimelinewhenreinstallingSuperMemo4.3GapsinTimeline4.4ShouldIloglightsleep

    IntroductionSleepisvitalforlearning.Tosleepwellandtolearnwell,youneedtounderstandyourowncircadianrhythm.SleepChartinSuperMemowasdesignedtoassistyouinthattask.Itcanhelpyouoptimizethetimingofsleepaswellastooptimizethetimingofyourlearning.Youcaninspectthetimelineoflearningthatisgeneratedautomatically.YoursleepdatamustbeloggedmanuallyintheSleepChart.Collectingyoursleepdatacanbeusefulinunderstandingthelinkbetweensleepandlearning.

    Atminimumskilllevel,youcanuseSleepChartforbasicvisualinspectionofyourfavoritelearningandsleephours.However,moreadvancedfunctionssuchasoptimizingthetimeforlearningorthetimeforsleeprequireadvancedanalysisandunderstandingofcircadianrhythms.Currently,thetoolsetforanalysingtheimpactofsleeponlearningisverylimited.However,ifyoustartloggingyoursleepdatatoday,youwillbeabletousefuture,moreadvancedversionsofSuperMemotostudyandunderstandyoursleepandlearning.

    YoucanaccessSleepChartwith:

    1. Tools:SleepChartonthemainmenu,2. SuperMemoCommander,or3. byjustpressingF12.

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    Sleepblocksaremarkedin blue .Learningblocksaremarkedin red .Totallearningtimeonindividualdaysisdisplayedontheright.Selectedsleepblockisdisplayedin yellow .Thelengthofthatblockisdisplayedatthebottom.

    RepetitionstimelineThetimelineofrepetitionsiscollectedautomaticallyandisseparateforeachcollection.EachtimeyourmakerepetitionswithSuperMemo,thelearningblockisaddedtothetimeline(displayedinred).

    SleeptimelineThetimelineofsleepmustbeloggedmanually.ThereisonlyonesleeptimelineinSuperMemo(unlikerepetitiontimelinesthatareseparateforindividualcollections).IfyoumoveSuperMemobetweencomputers,remembertomoveyoursleeptimelineaswell.Thetimelineisstoredinthe[SLEEP]subfolderoftheSuperMemofolderassleep.tim(e.g.d:\sm16\sleep\sleep.tim).Thisfile'snameandlocationcannotbecustomized.ThisfileiscompatiblewithSleepChartandcanbeopenedandeditedinthatapplicationindependentofSuperMemo.

    Tologablockofsleep,clickthebeginningoftheblock(sleepstart)andthenclicktheendoftheblock(sleepend).Youcanalsostartfromclickingtheendofsleepfirst.Sleepblocksabove22hoursaredisallowed.Sleepblockscannotoverlapwithrepetitionstimeline(youcannotlearnwithSuperMemoandbeasleepatthesametime).IfyouhavealreadycollectedyoursleepdatainSleepChart,youcanimportthisdatawithFile:Import:SleepChartfile.YoucanalsoimportdatafromaspreadsheetintheCSVformat.IfyouimportfilesfromSleepChart,youcantestforsleepandlearningoverlapswithFile:Verify:Blockoverlaps.ProtectionfromblockoverlapsisanimportantadvantageofusingSuperMemooverSleepChart,inwhichitwasveryeasytofalloutofphaseinloggingdata(e.g.byfailingtofilloutasingledayandnoticingthatonlyamonthlater).Youcanmarkblocksofforcefullydelayedsleep,aswellasmarkblockscutshortwithanalarmclockorotherfactors.Pleasenotethatyoucangetbestanalyticalresultsifyoudonotartificiallyregulatesleep(e.g.withanalarmclock,sleepingpills,etc.).Appliedmodelswillnotfullyaccountforartificialintervention.Lastbutnotleast,naturalsleepiswhatyoushouldaimforinlearningaswellasforthesakeofmaximumhealthandwellbeing.Naturalfreerunningsleepwillmaximizeyourfuninlife!

    TimelinegraphsCurrentlyyoucanuse11analyticalgraphsinSleepChart.ThissetislikelytogrowinfuturereleasesofSuperMemoasmoregetstobeknownaboutinformationthatcanbeextractedfromcorrelationsfoundinsleep&learningdata.Ifyoudeemthepresentedanalyticalpowerasinsufficienttoday,itshouldnotstopyoufromcollectingsleepdata.Starttoday!Everydatapointcancontributetovaluableconclusionsinthefuture.

    TimelineTimelinedisplaysrepetitionsblocksofthecurrentcollection(inred)andsleepblocks(inblue).Datesandtotalrepetitiontimearedisplayedontheright.SleepblockscanbeconsolidatedwithConsolidatebuttononthetoolbar.Forexample,ifyouwokeupfor510min.inthenight,consolidationwillmakeSuperMemotreattheentirenightblockasasingleentity(shortawakeningsareafrequentoccurrence,evenifwearenotawareofthem,andhavelittleimpactonlearning).Sleepoptimizationdatacanbedisplayedinthisgraph.Mostimportantly,twoindependentmodelsareusedtopredictmiddleofthenightpointsaswellastheexpectedoptimumretirementandawakeningtimes.Thoseapproximationsmaybehelpfulinoptimizingsleepinpeoplewhoworkshiftsorsleepinirregularhoursforvariousreasons.Forexample,afteraweekofirregularsleep,itmaybedifficulttodeterminetheoptimumretirementhourthatislikelytoproducebestqualitysleep.Goingtosleeptooearlymightresultinprematureawakening(whichmayoftenruinthenightsleepentirely).Goingtosleeptoolatemayresultinshortnightsleep,sleepdeprivation,andreducedalertnessonthefollowingday.Predictingoptimumsleeptimeonthebasisofsleephistoryisinexactscience,andtwomodelsusedmayproducedifferentoutcomes.Important!Yournaturalinstinctshouldalwaystakeprecedenceovermathematicalmodels.Moreover,bestresultsinsleepoptimizationareaccomplishedinfreerunningsleep.Ifyouuseanalarmclock,orforceyourselfawakethroughthenight,ortakesleepingpills,themodelsmaynotadequatelyaccountforthechaoticchangethatisoccurringinyoursleepcontrolsystems.

    Itisimpossibletoprovideasure&simplewayofinterpretingthefollowinggraphs.Onlyroughguidelinesareprovided.Formoredetailedinterpretation,sendyourdatato

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    sleep2009(AT)supermemo(DOT)com.Yourdatawillbeusedtoimprovefutureanalytics.Ifpossible,youwillalsoreceivepersonalhelpininterpretingyourresults.

    Figure:Computingoptimumsleephoursmaybeuseful,forexample,whenrecoveringfromanightshift.

    Blue and red continuouslinesarepredictionsofoptimumsleeptimeusingtheSleepChartmodel(basedonsleepstatistics). Yellowcontinuousline showsthepredictionofthemaximumofcircadiansleepiness(circadianmiddleofthenightpeak)usingaphaseresponsecurvemodel.Notethattheoretically,yellowlineshouldroughlyfallintothemiddlebetweenblueandredlines.However,whenadistruptionofthesleeppatternissevere,thoselinesmightdivergetestifyingtothefactthatitisveryhardtobuildmodelsthatfullymatchthechaoticbehaviorofthesleepcontrolsystemsubjectedtoamajorperturbation. Aquadots pointtothepredicteddaytimedipinalertness(i.e.thetimewhenanap

    mightbemostproductive).

    CircadianThecircadiangraphinSleepChartcanhelpyoubetterunderstandyoursleeppatterns,aswellastovisualizethedegreeofcycleinstability(i.e.howdifficultitisforyoursleepwakecycletofitinto24hours).Youwillneedafewmonthsofdatabeforethegraphbecomesmeaningful.Inaddition,subjectivenightapproximationlinesinthesleeplogaresubjecttosubstantialhysteresis .Ifyourlifestylechangesdramatically(e.g.asaresultofatherapy),youmayneedafewweeksfortheapproximationlinestoalignproperlywithdata.Thecircadiangraphmaythenbemoredifficulttointerpret.Insuchcases,youcanuseFromthefirstdayandTothelastdayoptionstodemarcatetheperiodofinterest.Thiswilllimittheanalysistoaselectedperiodcharacterizedbyaselectedlifestyle.

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    Figure:Circadianandhomeostaticsleepiness.Circadiangraphplottingyourfavoritesleeptimesascountedfromnaturalawakening( bluehomeostaticline ),aswellastheresultingaveragesleeplengthproducedbyvariousretirementhours( redcircadianline ).The slantinggreenline separatesthegraphintotheareasofphaseadvanced(right)andphasedelays(left).Thelineisdeterminedbypointsinthegraphwherethewakingtime(horizontalaxis)addedtothesleeptime(leftverticalaxis)equalsto24.0hours.Theplacewherethe greenbreakevenline crossesthe redsleeplengthline determinestheoptimumbalancedsleepcycleof24hours.Thegreatertheanglebetweenthe green and redlines,theharderitistobalancesleepandfititintothe24hcycleoftherotatingearth.Inthepresentedexample,thelongestsleepoccursaftera17hourday,thebestadjusted

    cyclehappensaftera19hourday,whiletheusualwakingdaylastsaround20hours.

    SleepinitiationBlueline showsthepreferredtimetofallasleep.Itcorrespondswithsleeppropensityderivedfromthenumberofsleepblocksfallingintoagivenhourofthewakingday,wherezeroonthehorizontalaxisreferstothehourofwakingup.Percentageofsleepepisodesinitiatedatanygiventimeisdisplayedontherightverticalaxis.Thebluelineroughlyexpressesyour"tirednessofwakefulness".Italsoexpressesyourabilitytofallasleep.Yourownoptimumbedtimehourisyourpersonalcharacteristicasitdiffersbetweenpeople.Formostpeopletheoptimumbedtimefallsintotherangeof1620hoursfromwaking.Intheexample,themostfavoredbedtimeoccursinthe18thhourofwaking.

    SleepmaintenanceRedline showstheaveragelengthofsleep.Thislineisaroughreflectionoftheabilitytomaintainsleep,i.e.thelongestsleepepisodesoccurduringthesubjectivenight.Theaveragelengthofsleepisdisplayedontheleftverticalaxis.Thegraphwilltellyouthatevenifyouareabletoinitiatesleepduringtheday,itwillneverlastlong.Inmostcasesofregularsleepers,onlyafter1114hoursofwakingdoesthelengthofinitiatedsleepstartincreasing.Notethatthesleeplengthgraphisslightlyphaseshiftedinreferencetothepreferredsleepinitiationtimeduetothefactthatlongsleepismostlyachievedbyinitiatingsleepearly.

    OptimizingbedtimeIfyouaretryingtodetermineyouroptimumbedtime,findtheeveningpeakinthe bluecurve andchoosenearbypointsthatproducesuffic