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Runkai Zhang edited this page Sep 10, 2022 · 5 revisions

Welcome to the shift-c wiki!

This is very much a work in progress.

Intervention Strategies

This is a non-exhaustive and most definitely not proofread (or fact-checked professionally) of possible intervention methods Shift-C might utilize. I also have not organized and cleared out some clutter. Some of the procedures might be there to control their respective experiments instead of being an effective strategy.

  • Richardson, C. E., Gradisar, M., Short, M. A., & Lang, C. (2017). Can exercise regulate the circadian system of adolescents? Novel implications for the treatment of delayed sleep-wake phase disorder. Sleep Medicine Reviews, 34, 122–129. https://doi.org/10.1016/j.smrv.2016.06.010

    • Exercise
      • Limit exercise or physically demanding activities before bed time
      • Exercise in the morning could advance the circadian rhythm

  • Bartlett, D.J., Biggs, S.N. and Armstrong, S.M. (2013), Circadian rhythm disorders among adolescents: assessment and treatment options. Medical Journal of Australia, 199: S16-S20. https://doi.org/10.5694/mja13.10912

    • Chronotherapeutic Regimens
      • Advance or delay target bedtime 30 minutes each day throughout the plan.
      • Changes in time can be adjusted according to the effectiveness of how an individual is at following the plan.
      • Expect user to self report to evaluate the effectiveness of the plan.

  • Emma van Andel , Denise Bijlenga , Suzan W. N. Vogel , Aartjan T. F. Beekman & J. J. Sandra Kooij (2020): Effects of chronotherapy on circadian rhythm and ADHD symptoms in adults with attention-deficit/hyperactivity disorder and delayed sleep phase syndrome: a randomized clinical trial, Chronobiology International, DOI: 10.1080/07420528.2020.1835943

    • Melatonin as chronotherapeutics

      • 0.5 mg every day for three weeks
      • Taken 3 hours before baseline bedtime on the first week, four on the second, five on the third
      • Sleep as soon as feeling tired

    • Bright light treatment (BLT)

      • 30 minutes of 10,000 lux bright light between 8 and 9 am can advance DLMO by an extra 30 minutes.
      • The "extra" on the above point refers to the fact that it is based on existing effects caused by the use of melatonin (0.5 mg).
      • Important: According to the paper, the light is positioned 20 cm in front of the eyes. I think this is highly impractical in the real world.

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