Hacking Your SleepPractical Sleep Hacks curated by @Scottbrit
These are adapted from my personal         experience as well as writing fromBulletProof Exec   Sleep Hack Dojo   WebMD   ...
GOALof sleep hacking
GOAL                of sleep hacking  Have as many waking hours to do things we love and beproductive, while still be able...
What Variables AffectHow Well We Sleep?
What Variables Affect How Well We Sleep?Diet   Environment   Breathing   Consistency   Exercise
Diet
On Caffeine A.K.A Coffee        Limit it to one to two cups a day                                 (ideally 0)
On Coffee   Your last cup should be   no later than                    2pm                 it takes the average person    ...
BUT I LOVE THE TASTE/RITUAL!                                               Me too!       Gradually shift to decaf if you c...
Don’t Forget OtherCaffeine Sources   • Also avoid   – Soda   – Chocolate   – Certain over the counter headache   – medicin...
Balancing Hydration andWaking Up  Its important for our health to stay hydrated  throughout the day, as well as our SLEEP!...
:(It’s no fun waking up twice a night touse the restroom….
Limiting Bathroom Wakeups  Limit the amount of  liquid you consume to                          8oz                 1.5 hou...
For the Fellas
If you find yourself waking up multipletimes a night to use the restroom,     this may be due to prostate issues.
I recommend seeing a doctor            to get this fixed,
but a popular vitamin thatpromotes prostate health is… (and limits waking up to use the little boys room)
but a popular vitamin thatpromotes prostate health is.. (and limits waking up to use the little boys room)                ...
environment
Electronic Screens Are Evil
Exposure to blue light from thescreens of common electronic devices   can inhibit melatonin production           (computer...
Melatonin is the sleep hormone weproduce as the sun goes down that is responsible for making us feel      tired and ready ...
Ways to Conquer Blue LightAvoid the use of screens within           1.5-2                  hours                          ...
Ways to Conquer Blue Lightbut really?    How the heck can I be productive?
A more practical sleep hack Use free software from f.lux       f.lux makes the color of your computer or iphone’s       di...
A more practical sleep hack Use free software from f.lux       RESULT: You can still use your       computer, tablet, ipho...
Rock Blue-Light Blocking                ShadesThere are sunglasses with lenses that block blue light.
I have started wearing these on occasion when I  watch TV or use my computer. Seems to work     Props to achievement archi...
―Noise, especially when loudand abrupt can prevent us from  having a restorative sleep‖                 -Captain obvious
TWOsimple things to conquer this
TWOsimple things to conquer this      1) use ear plugs
TWO             simple things to conquer this2) Mask other sounds with white noiseby sleeping with a fan on. If you’reworr...
Sleep in A Cool Temperature
Being too cold or hot can  result in a waking up  throughout the night
Most people sleep best in acool environment between      65-70                                 degrees
Breathing
BreathingIf You Can’t Breathe….You Can’t Sleep
• Anything that makes breathing   more difficult can disrupt our sleep:Nasal congestion • Being overweight • Smoking • All...
A Quick Fix?
A Quick Fix?To optimize breathing canrequire some serious lifechanges. However onesimple thing you can do iswear Breathe R...
A Quick Fix?To optimize breathing can    By opening your nasalrequire some serious life    passages, breathe right stripsc...
Why It’s Always Better ToBreathe Through Your Nose
Mouth breathing:– Reduces oxygenation of the whole body– Makes your more susceptible to potentially  harmful germs enterin...
Consistency
Our bodies love consistency
Consistent sleep schedules encourages optimal Deep     and REM sleep  Important for the optimal flow ofneurotransmitters a...
In PlainEnglish…
In PlainEnglish…English  Go to bed and wake up around the same time everyday
Exercise
Regular exercise makes us          tired
Regular exercise makes us              tiredResearchers say to aim 20-30 minutes a day     I only do 20 minutes of schedul...
Regular exercise makes us          tiredIt also promotes increases in deep   sleep and reduces awakenings
When to Exercise
When to Exercise    Avoid strenuous     exercise up to   3hrs                         before bed   Intense activity stimul...
waking upThis is why you feel half asleep after you wake    up even though you got plenty of sleep
waking up      Alarm clocks often wake us up in         the middle of a deep sleepThis is why you feel half asleep after y...
waking up      Alarm clocks often wake us up in         the middle of a deep sleepThis is why you feel half asleep after y...
TWOsolutions
TWO solutions1) Don’t use an alarm clock
TWOsolutions2) Use a Smart Wake Alarm
TWO solutions                 2) Use a Smart Wake Alarm There are a variety of devices that monitor your sleep and wake yo...
What I use: zeoIn addition to a smart alarm, I use a Zeo to monitor and optimize my sleep
An Even Cooler Benefit
An Even Cooler Benefit  The measurement and calibration of mysleep quality and offline habits has resulted            in b...
An Even Cooler Benefit    The measurement and calibration of my  sleep quality and offline habits has resulted            ...
DO YOU WANT TOLEARN MORE ABOUTHACKING YOURSLEEP??
Check Out My Online Class OnHacking Your Sleep Diet    Environment   Breathing   Consistency   Exercise
Sharing is Caring. Many Thanks : )Scott Britton@ScottbritLife-LongLearner.com                       Presentation Design by...
Sleephacking
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Sleephacking

  1. 1. Hacking Your SleepPractical Sleep Hacks curated by @Scottbrit
  2. 2. These are adapted from my personal experience as well as writing fromBulletProof Exec Sleep Hack Dojo WebMD Ari Meisel
  3. 3. GOALof sleep hacking
  4. 4. GOAL of sleep hacking Have as many waking hours to do things we love and beproductive, while still be able to maintain a high energy level and healthy lifestyle.
  5. 5. What Variables AffectHow Well We Sleep?
  6. 6. What Variables Affect How Well We Sleep?Diet Environment Breathing Consistency Exercise
  7. 7. Diet
  8. 8. On Caffeine A.K.A Coffee Limit it to one to two cups a day (ideally 0)
  9. 9. On Coffee Your last cup should be no later than 2pm it takes the average person 5-8 hours for the caffeine to reach its half-life
  10. 10. BUT I LOVE THE TASTE/RITUAL! Me too! Gradually shift to decaf if you can. You can even go half regular/half decaf
  11. 11. Don’t Forget OtherCaffeine Sources • Also avoid – Soda – Chocolate – Certain over the counter headache – medicines like Aspirin A full list of OTC medicines and other caffeine sources caffeine here
  12. 12. Balancing Hydration andWaking Up Its important for our health to stay hydrated throughout the day, as well as our SLEEP! —Dehydration can result in a poor sleep
  13. 13. :(It’s no fun waking up twice a night touse the restroom….
  14. 14. Limiting Bathroom Wakeups Limit the amount of liquid you consume to 8oz 1.5 hours before bed time
  15. 15. For the Fellas
  16. 16. If you find yourself waking up multipletimes a night to use the restroom, this may be due to prostate issues.
  17. 17. I recommend seeing a doctor to get this fixed,
  18. 18. but a popular vitamin thatpromotes prostate health is… (and limits waking up to use the little boys room)
  19. 19. but a popular vitamin thatpromotes prostate health is.. (and limits waking up to use the little boys room) Saw Palmetto
  20. 20. environment
  21. 21. Electronic Screens Are Evil
  22. 22. Exposure to blue light from thescreens of common electronic devices can inhibit melatonin production (computers/tvs/phones)
  23. 23. Melatonin is the sleep hormone weproduce as the sun goes down that is responsible for making us feel tired and ready for bed
  24. 24. Ways to Conquer Blue LightAvoid the use of screens within 1.5-2 hours of going to bed
  25. 25. Ways to Conquer Blue Lightbut really? How the heck can I be productive?
  26. 26. A more practical sleep hack Use free software from f.lux f.lux makes the color of your computer or iphone’s display adapt to the time of day. At night, it limits the amount of blue light emitted from your screen
  27. 27. A more practical sleep hack Use free software from f.lux RESULT: You can still use your computer, tablet, iphone before bed with limited suppression of melatonin production
  28. 28. Rock Blue-Light Blocking ShadesThere are sunglasses with lenses that block blue light.
  29. 29. I have started wearing these on occasion when I watch TV or use my computer. Seems to work Props to achievement architect Ari Miesel for this idea
  30. 30. ―Noise, especially when loudand abrupt can prevent us from having a restorative sleep‖ -Captain obvious
  31. 31. TWOsimple things to conquer this
  32. 32. TWOsimple things to conquer this 1) use ear plugs
  33. 33. TWO simple things to conquer this2) Mask other sounds with white noiseby sleeping with a fan on. If you’reworried about being cold have it facethe wall and throw a blanket over it
  34. 34. Sleep in A Cool Temperature
  35. 35. Being too cold or hot can result in a waking up throughout the night
  36. 36. Most people sleep best in acool environment between 65-70 degrees
  37. 37. Breathing
  38. 38. BreathingIf You Can’t Breathe….You Can’t Sleep
  39. 39. • Anything that makes breathing more difficult can disrupt our sleep:Nasal congestion • Being overweight • Smoking • Allergies
  40. 40. A Quick Fix?
  41. 41. A Quick Fix?To optimize breathing canrequire some serious lifechanges. However onesimple thing you can do iswear Breathe Right strips
  42. 42. A Quick Fix?To optimize breathing can By opening your nasalrequire some serious life passages, breathe right stripschanges. However one make it easier to breathsimple thing you can do is They also promote breathingwear Breath Right strips through your nose the entire night
  43. 43. Why It’s Always Better ToBreathe Through Your Nose
  44. 44. Mouth breathing:– Reduces oxygenation of the whole body– Makes your more susceptible to potentially harmful germs entering your body– Increases the chances of getting a cold due to the increased capacity of cold air entering your lungs
  45. 45. Consistency
  46. 46. Our bodies love consistency
  47. 47. Consistent sleep schedules encourages optimal Deep and REM sleep Important for the optimal flow ofneurotransmitters and hormones that help regulate our bodies
  48. 48. In PlainEnglish…
  49. 49. In PlainEnglish…English Go to bed and wake up around the same time everyday
  50. 50. Exercise
  51. 51. Regular exercise makes us tired
  52. 52. Regular exercise makes us tiredResearchers say to aim 20-30 minutes a day I only do 20 minutes of scheduled exercise a week (see more here) but sleep great by building in exercise into my routine (i.e. taking the stairs)
  53. 53. Regular exercise makes us tiredIt also promotes increases in deep sleep and reduces awakenings
  54. 54. When to Exercise
  55. 55. When to Exercise Avoid strenuous exercise up to 3hrs before bed Intense activity stimulates your brain, muscles, and heart to a pointthat can make it difficult to fall asleep
  56. 56. waking upThis is why you feel half asleep after you wake up even though you got plenty of sleep
  57. 57. waking up Alarm clocks often wake us up in the middle of a deep sleepThis is why you feel half asleep after you wake up even though you got plenty of sleep
  58. 58. waking up Alarm clocks often wake us up in the middle of a deep sleepThis is why you feel half asleep after you wake up even though you got plenty of sleep
  59. 59. TWOsolutions
  60. 60. TWO solutions1) Don’t use an alarm clock
  61. 61. TWOsolutions2) Use a Smart Wake Alarm
  62. 62. TWO solutions 2) Use a Smart Wake Alarm There are a variety of devices that monitor your sleep and wake you up while in a light sleep state during an indicated time windowi.e. wake me up within 30 minutes of 6am during a light sleep window
  63. 63. What I use: zeoIn addition to a smart alarm, I use a Zeo to monitor and optimize my sleep
  64. 64. An Even Cooler Benefit
  65. 65. An Even Cooler Benefit The measurement and calibration of mysleep quality and offline habits has resulted in behavior changes
  66. 66. An Even Cooler Benefit The measurement and calibration of my sleep quality and offline habits has resulted in behavior changes– With the understanding and observation of how my daily actions effect my sleep, I’ve started to form habits that promote better sleep. #WIN
  67. 67. DO YOU WANT TOLEARN MORE ABOUTHACKING YOURSLEEP??
  68. 68. Check Out My Online Class OnHacking Your Sleep Diet Environment Breathing Consistency Exercise
  69. 69. Sharing is Caring. Many Thanks : )Scott Britton@ScottbritLife-LongLearner.com Presentation Design by Ricardo Medina

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