During the development of elvy.ai’s Sleep Calculator, we got to have a closer look into the fine balance of personalized sleep quality metrics. We realized that despite the variety of combinations of sleep measurements and statuses, there are fundamental sleep types. To illustrate these, we created six distinct characters, each representing a primary type of sleeper and the main choices responsible for each one’s sleep quality. 

1. Lindsey: The Light Sleeper

Characteristics:

• Sleep Schedule: Goes to sleep in the middle of the night.
• Lifestyle: Drinks alcohol at least three times a week at galleries and gala evenings.
• Health Habits: Practices yoga twice a week, avoids coffee in the evening.
• Sleep Environment: Tries to keep her bedroom nice and clean but charges her phone right next to her bed.
• Sleep Duration: Always aims for at least 9 hours of sleep per night.
• Pre-Sleep Routine: She watches videos on TikTok until falling asleep.

Description:

Lindsey is a quintessential New Yorker who leads a vibrant and active lifestyle, often attending social events that keep her out late. Despite her efforts to maintain a healthy routine, practicing yoga and avoiding caffeine in the evening, her sleep is often compromised by her late night habits and screen time before bed.

As a light sleeper, Lindsey's use of electronic devices and charging her phone next to her bed can disrupt her ability to achieve deep, restful sleep. The blue light from her phone and the stimulating content of TikTok videos likely contribute to her difficulty in falling into a deep sleep, making her more susceptible to waking up during the night.

Her commitment to keeping a clean bedroom and avoiding coffee helps, but her alcohol consumption and late night screen time present significant challenges. Despite sleeping for at least 9 hours, Lindsey often wakes up feeling less rested than she should, highlighting the need for better sleep hygiene practices tailored to her lifestyle. Reducing screen time before bed and possibly limiting alcohol intake could create a pro-sleep environment and significantly enhance her sleep quality. 

2. Emma: The Wellness Enthusiast

Characteristics:

• Sleep Schedule: Always goes to sleep at the same hour.
• Lifestyle: Lives in LA and follows a wellness oriented lifestyle.
• Health Habits: Practices impeccable sleep hygiene, maintaining a consistent bedtime routine.
• Sleep Environment: Keeps her bedroom cool, dark, and quiet for optimal sleep conditions.
• Pre-Sleep Routine: Engages in relaxing activities like reading or meditating before bed.
• Technology Use: Charges her phone right next to her head and has no blue light filter. 

Description:

Emma embodies the wellness culture of LA, prioritizing her health and well-being through a disciplined routine. She practices perfect sleep hygiene by adhering to a consistent sleep schedule, ensuring her bedroom environment is ideal for sleep, and engaging in calming pre-sleep activities such as reading or meditating.

Despite her excellent habits, Emma's sleep quality is compromised by two key factors: charging her phone next to her head and not using a blue light filter. The proximity of her phone can expose her to electromagnetic fields, which may subtly affect her sleep. Additionally, without a blue light filter, the light emitted from her phone screen can interfere with melatonin production, the hormone responsible for regulating sleep wake cycles.

Emma’s wellness journey reflects her dedication to optimal health, yet these small oversights in her sleep hygiene could be hindering her from achieving the best possible rest. To further enhance her sleep quality, Emma might consider moving her phone away from her bed and using a blue light filter to minimize the impact of screen time on her sleep. These adjustments can help her wake up feeling even more refreshed and ready to embrace her wellness focused lifestyle. 

3. Joe: The High Tech Professional

Characteristics:

• Location: Lives in Austin, Texas.
• Lifestyle: Has a super stressful schedule due to his high-tech job.
• Sleep Patterns: Frequently wakes up during the night.
• Technology Use: Stays on his phone until the last moment before sleep, uses an Apple Watch to monitor health data.
• Sleep Environment: His bedroom is meticulously organized.
• Caffeine Consumption: Drinks coffee in the evenings to manage late-night work.
• Health Goals: Aims to be as productive as possible, tracking various health metrics.

Description:

Joe is a dedicated high-tech professional in Austin, Texas, balancing a demanding and stressful work schedule with the ambition to maintain peak productivity. His meticulous nature extends to his sleep environment, ensuring his bedroom is perfectly organized to promote rest. However, his work demands often force him to stay up late, using his phone right until he falls asleep.

Joe's use of his phone before bed and reliance on his Apple Watch for health data reflects his tech savvy lifestyle but also contributes to his disrupted sleep. The blue light from his phone and the mental stimulation from late night work emails and notifications make it difficult for him to wind down and achieve restful sleep. His evening coffee intake to stay alert during late-night work further compounds the problem, as caffeine can interfere with his ability to fall and stay asleep.

Despite his best efforts to track and optimize his health, Joe's sleep suffers from his inability to disconnect from work and technology. To improve his sleep quality, Joe might consider setting boundaries for phone use before bed, possibly adopting a digital detox an hour before sleep. Reducing evening caffeine consumption and establishing a more relaxing pro-sleep routine could also help him achieve more restorative sleep, ultimately enhancing his productivity and well-being. 

4. Britney: The Sleep-Deprived Mom

Characteristics:

• Location: Lives in Philadelphia.
• Lifestyle: Mother of a 2 year old girl.
• Sleep Patterns: Both Britney and her daughter have irregular sleep schedules and wake up multiple times each night.
• Technology Use: Charges her phone right next to her bed.
• Sleep Environment: Her daughter sleeps right next to her bed, making it challenging to establish a consistent sleep routine.
• Daily Routine: Juggles the demands of motherhood with household responsibilities, often leading to unpredictable sleep patterns. 

Description:

Britney is a devoted mom from Philadelphia, navigating the challenges of parenthood with her 2 year old daughter. Their sleep schedules are far from regular, with both mother and child waking up multiple times throughout the night. This frequent disruption makes it difficult for Britney to achieve the restful sleep she needs to manage her busy days.

The proximity of her daughter’s bed to hers adds to the nighttime disturbances, as any movement or noise from her daughter can wake her up. Additionally, charging her phone next to her bed introduces potential disruptions from notifications and the blue light emitted by the screen, further complicating her ability to fall and stay asleep.

Britney's daily routine is filled with the demands of motherhood, which often leaves her with little time to focus on her own rest and well-being. Despite her best efforts, the irregular sleep patterns and frequent awakenings prevent both her and her daughter from establishing a healthy sleep balance.

To improve their sleep quality, Britney might consider gradually introducing a more structured bedtime routine for her daughter, which can help both of them settle into a more regular sleep pattern. Moving her phone away from her bed and creating a calming bedtime environment can also reduce nighttime disruptions. By focusing on these changes, Britney can work towards achieving better rest for both herself and her daughter, ultimately enhancing their overall well-being through pro-sleep hygiene.  

5. Daniel: The Mindful Yoga Teacher

Characteristics:

• Location: Lives in Colorado.
• Lifestyle: Yoga teacher with a mindful approach to life and health.
• Sleep Environment: Treats his sleep environment like a sanctuary, meticulously organized and optimized for rest.
• Technology Use: Uses the Elvy Charger to reduce EMF radiation and keeps his phone available but safe during sleep.
• Blue Light Management: Schedules blue light filter mode from 18:30 until the next morning.
• Sleep Patterns: Maintains consistent sleep hours, ensuring regular and restorative sleep.
• Caffeine and Alcohol: Avoids high amounts of caffeine and alcohol close to bedtime.

Description:

Daniel is a dedicated yoga teacher from Colorado who prioritizes his well-being and mindfulness, extending these principles to his sleep habits. Viewing his sleep environment as a sanctuary, Daniel ensures that his bedroom is a place of peace and relaxation, free from unnecessary disturbances.

To minimize the impact of technology on his sleep, Daniel uses the Elvy Charger, which allows him to keep his phone nearby without the risk of EMF radiation. He is also diligent about managing blue light exposure, scheduling his phone’s blue light filter mode from 18:30 each evening to the next morning. This helps to prevent the blue light from interfering with his body's natural melatonin production, ensuring a smoother transition to sleep.

Daniel's sleep schedule is consistent, and he avoids consuming high amounts of caffeine and alcohol close to bedtime. These habits help him maintain a steady sleep rhythm and avoid disruptions. Additionally, he tracks his physical measures during sleep, reflecting his commitment to understanding and optimizing his sleep quality.

Through his mindful practices and disciplined approach to sleep hygiene, Daniel exemplifies how a balanced lifestyle and careful attention to one's sleep environment can lead to restful nights and overall well-being. 

6. Sarah: The Attentive Senior

Characteristics:

• Location: Lives in Toronto.
• Age: 65 years old.
• Lifestyle: Pays close attention to her health and well-being.
• Sleep Challenges: Faces sleep difficulties due to age related hormonal changes.

Description:

Sarah is a diligent and health conscious 65 year old from Toronto who has always paid close attention to her well-being. As she has aged, maintaining quality sleep has become more challenging due to significant hormonal changes that affect her sleep patterns. Despite these challenges, Sarah upholds a tight and healthy sleep hygiene routine.

Sarah maintains a consistent sleep schedule, going to bed and waking up at the same time every day to regulate her internal clock. She avoids electronic devices at least an hour before bed to minimize blue light exposure, opting instead for calming activities such as reading or taking a warm bath. Her bedroom is kept cool, dark, and quiet to create an optimal sleep environment.

Sarah follows a balanced diet and exercises regularly, but she avoids vigorous physical activity close to bedtime. She also practices mindfulness and relaxation techniques, such as meditation and deep breathing, to reduce stress and promote relaxation before sleep.

Despite her best efforts, Sarah's hormonal changes, such as decreased melatonin production and fluctuations in estrogen levels, lead to disrupted sleep, frequent awakenings, and difficulty falling asleep. These changes are a natural part of aging but require additional strategies to manage effectively.

To further improve her sleep, Sarah consults with her healthcare provider about hormone replacement therapy or other treatments to help balance her hormone levels. She also considers natural supplements like melatonin or valerian root under her doctor's guidance. By participating in sleep studies, Sarah gains a better understanding of her sleep patterns and identifies specific issues. Additionally, she joins support groups for older adults experiencing similar sleep challenges, providing a sense of community and shared solutions.

Through her attentive and proactive approach, Sarah continues to navigate the complexities of sleep in her later years, striving to maintain her overall well-being and quality of life.n 

Discover your own sleep persona

Which of these sleep types best describes you? We @elvy.ai wish to empower you to use their stories to pinpoint areas in your own sleep hygiene that could benefit from basic yet meaningful adjustments for better sleep quality and healthy well-being. 

If you didn’t find your own sleep persona, share your habits with us and we’ll create a new one based on your description!