1. MEDIA INFLUENCES SLEEP
How does being connected to the media effect sleep patterns?

2. The influence of technology has created a demand for
continuous connectivity. Whether being plugged in for
work or for leisure, the impact and availability of media
outlets can be attributed to a lack of sleep.
“Over 75% of the US is connected to the Internet in a mobile
manner” - Bob Al-Greene via Mashable

3. Sleep Problem Objective
What prevents the general public from achieving the all important eight hours of sleep? One area that
can be credited with negatively impacting quality and quantity of sleep is the availability of media
outlets. Media consumption is increasing as the availability of new tech products enable our
connectivity with society at anytime, anywhere. People who watch television and stay up late on a
computer, smartphone or tablet probably have more irregularities in their sleep patterns than those
who are able to disconnect and maintain a healthy sleep schedule. Media has such an influence on
our lives, and in a growing number of ways it's grasp on society is becoming difficult to resist for long
enough to get a good nights sleep.

4. Solutions
No electronics in the bedroom
Turn off all electronics
Leave all of the electronics out of reach
Turn off the lights
Use alarm clock instead of phone
Move alarm clock away from bed

5. Cover electrical outlets
Read a book on Feng shui
Arrange furniture to create an environment for sleeping
Get a comfy office chair
Remove all other furniture from bedroom
Use a sleeping pill
Set deadlines for working
Set rules for charging mobile devices
No alarm clock

6. Utilize the “do not disturb” function on the iPhone
No mobile devices allowed in the house
Not allowed to work at home
Set a reasonable bed time
Eat a healthy dinner
No mobile devices at dinner
Phone only on vibrate
No TV after a certain time
Utilize DVR to record shows

7. Create a desk space that will optimize productivity
Develop ways to be more comfortable
Keep work at desk, not in bed
Turn off lights at a certain time
Read a book before bed
Utilize productivity measurements
Find the best time to be productive
Update social networks at alloted times
Keep food and drinks outside of the sleeping area

8. Limit caffeine intake
Do not sleep outside of bed/sleeping area
Close all web pages before bed
Decrease lighting in the bedroom
Power off the computer at night
Do not multitask within time before bed
Limit distractions by turning off media distractions
Turn off any noise prior to sleeping
Plan for 8 hours every night

9. Turn down the temperature at night
Use only the proper allocations of pillows
All parties of the household should have same bed time
Ignore calls, text messages, and emails until morning
Plug electric outlets located inside the bedroom
Place chargers only outside of the bedroom
Stay awake until you become too sleepy
Sell your TV
Cancel cable or other services

10. Workout in the morning
Listen to different music throughout the day
Choose television programs as favorites, not just anything
Create a calm atmosphere before bed, classical music
Schedule phone calls and correspondence for early evening
Don’t buy an iPad or tablet
Watch the 6 o’clock news
Allocate time to play games
Check Emails at certain times of the day

11. Get a smaller bed
Desktop computer
Application for mobile devices that turns off unneeded apps
Take a shower before bed