Why Sleep Quality Matters in Bangkok
Bangkok residents face multiple sleep disruptors: traffic noise, light pollution, heat and humidity, and traffic-related stress. Research shows the optimal bedroom temperature for sleep is 18–20°C, but Thais typically set AC to 25–26°C to save electricity — too warm for deep sleep.
Mattress Sensor & Sleep Tracking
Withings Sleep Analyzer: placed under the mattress with no wearable required. Uses ballistocardiography (BCG) to analyse sleep stages (Light/Deep/REM), heart rate, snoring detection, and sleep apnoea screening, syncing to the Health Mate app.
Emfit QS: professional-grade under-mattress sensor for athletes and those needing detailed HRV tracking. Measures respiratory rate, sleep efficiency, and recovery score; connects to Home Assistant via API.
SleepMe (Chilipad): mattress cooling pad regulating temperature from 13–46°C by circulating water through tubes beneath the mattress — ideal for Bangkok’s hot-humid climate, reducing AC load during sleep.
Smart Bedroom Automation for Sleep
Sleep Onset Routine (30–60 minutes before bed): dim lights to 10% at 2,200K, block noise with white noise (SONOS/Alexa), auto-off TV, set AC to 23°C (a compromise between sleep quality and Thai electricity costs), close motorised blinds automatically.
Sleep Stage Adaptation: when the sensor detects deep sleep (low movement + low HR), drop AC to 20°C, mute white noise, and gently increase fan speed. On entering REM sleep, raise temperature back to 22°C (REM requires slightly warmer conditions).
Smart Wake-Up (Sunrise Alarm): 30 minutes before wake time, lights gradually rise from 0% to 80% at 5,000K, simulating sunrise and naturally increasing cortisol. Partially open blinds and raise AC to 25°C to encourage waking.
Digital CBT-I Support
Cognitive Behavioural Therapy for Insomnia (CBT-I) is the gold standard for chronic insomnia. IoT supports it through automated sleep restriction therapy tracking sleep windows, stimulus control via smart bedroom access limited to sleep time only, and a digital sleep diary in Home Assistant recording daily Sleep Efficiency scores.
Sleep Analytics in Home Assistant
Dashboard displays: Sleep Efficiency % (target >85%), REM duration (target 20–25% of sleep time), deep sleep (target 15–20%), WASO (wake after sleep onset), mean bedroom temperature, and snoring episodes. A weekly report is sent via LINE OA every Monday morning.