Steps to the Stage: How to Perform the Sleep Experiment

1. Complete the pre-experiment screening activities to rule out sleep apnea, depression, anxiety, substance use disorder and dependence on sleeping pills.
   

2. If you have any of these issues or are at risk for them, stop the experiment now and visit your physician before proceeding.
   

3. Identify your method for sleep tracking and start using your sleep tracker.
   

4. For the first 2 weeks on your sleep tracker, make observations about:

   1. The overall blended sleep "score"

   2. Timing of your sleep

   3. Duration of your sleep

   4. Amount of Deep Sleep

   5. Amount of REM Sleep

   6. Restlessness scores if available

   7. How many times you awaken
      

5. Complete your daytime sleepiness assessment. Do this daily for the same 2 weeks that you are doing your initial assessment
   

6. Complete the positive thinking questionnaire and record the value in your notes.
   

7. Write your hypothesis statement for the experiment. Your primary outcomes are improvements in sleep score and its components, daytime sleepiness (Epworth) score and positive thinking score. Secondary outcomes are the hsCRP, HbA1c, body fat percentage and waist circumference.
   

8. Implement the CALTATA intervention.
   

9. Continue using those interventions and enjoy a good night of sleep for 2 months.
   

10. Record sleep scores and Epworth sleepiness score daily. Record your positive thinking score several times per week make notes about positive thinking and its correlation with a good sleep score.
    

11. After 2 months, observe the differences in your sleep score, daily Epworth scale and your positive thinking score. Then, prepare a statement of achievement which interventions have produced the best effect.
    

12. Repeat any secondary outcomes that you included in your hypothesis statement.