Sleephacking

  • 329 views
Uploaded on

 

  • Full Name Full Name Comment goes here.
    Are you sure you want to
    Your message goes here
    Be the first to comment
No Downloads

Views

Total Views
329
On Slideshare
0
From Embeds
0
Number of Embeds
0

Actions

Shares
Downloads
0
Comments
0
Likes
3

Embeds 0

No embeds

Report content

Flagged as inappropriate Flag as inappropriate
Flag as inappropriate

Select your reason for flagging this presentation as inappropriate.

Cancel
    No notes for slide

Transcript

  • 1. Hacking Your SleepPractical Sleep Hacks curated by @Scottbrit
  • 2. These are adapted from my personal experience as well as writing fromBulletProof Exec Sleep Hack Dojo WebMD Ari Meisel
  • 3. GOALof sleep hacking
  • 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. What Variables AffectHow Well We Sleep?
  • 6. What Variables Affect How Well We Sleep?Diet Environment Breathing Consistency Exercise
  • 7. Diet
  • 8. On Caffeine A.K.A Coffee Limit it to one to two cups a day (ideally 0)
  • 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. BUT I LOVE THE TASTE/RITUAL! Me too! Gradually shift to decaf if you can. You can even go half regular/half decaf
  • 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. 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. :(It’s no fun waking up twice a night touse the restroom….
  • 14. Limiting Bathroom Wakeups Limit the amount of liquid you consume to 8oz 1.5 hours before bed time
  • 15. For the Fellas
  • 16. If you find yourself waking up multipletimes a night to use the restroom, this may be due to prostate issues.
  • 17. I recommend seeing a doctor to get this fixed,
  • 18. but a popular vitamin thatpromotes prostate health is… (and limits waking up to use the little boys room)
  • 19. but a popular vitamin thatpromotes prostate health is.. (and limits waking up to use the little boys room) Saw Palmetto
  • 20. environment
  • 21. Electronic Screens Are Evil
  • 22. Exposure to blue light from thescreens of common electronic devices can inhibit melatonin production (computers/tvs/phones)
  • 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. Ways to Conquer Blue LightAvoid the use of screens within 1.5-2 hours of going to bed
  • 25. Ways to Conquer Blue Lightbut really? How the heck can I be productive?
  • 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. 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. Rock Blue-Light Blocking ShadesThere are sunglasses with lenses that block blue light.
  • 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. ―Noise, especially when loudand abrupt can prevent us from having a restorative sleep‖ -Captain obvious
  • 31. TWOsimple things to conquer this
  • 32. TWOsimple things to conquer this 1) use ear plugs
  • 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. Sleep in A Cool Temperature
  • 35. Being too cold or hot can result in a waking up throughout the night
  • 36. Most people sleep best in acool environment between 65-70 degrees
  • 37. Breathing
  • 38. BreathingIf You Can’t Breathe….You Can’t Sleep
  • 39. • Anything that makes breathing more difficult can disrupt our sleep:Nasal congestion • Being overweight • Smoking • Allergies
  • 40. A Quick Fix?
  • 41. A Quick Fix?To optimize breathing canrequire some serious lifechanges. However onesimple thing you can do iswear Breathe Right strips
  • 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. Why It’s Always Better ToBreathe Through Your Nose
  • 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. Consistency
  • 46. Our bodies love consistency
  • 47. Consistent sleep schedules encourages optimal Deep and REM sleep Important for the optimal flow ofneurotransmitters and hormones that help regulate our bodies
  • 48. In PlainEnglish…
  • 49. In PlainEnglish…English Go to bed and wake up around the same time everyday
  • 50. Exercise
  • 51. Regular exercise makes us tired
  • 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. Regular exercise makes us tiredIt also promotes increases in deep sleep and reduces awakenings
  • 54. When to Exercise
  • 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. waking upThis is why you feel half asleep after you wake up even though you got plenty of sleep
  • 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. 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. TWOsolutions
  • 60. TWO solutions1) Don’t use an alarm clock
  • 61. TWOsolutions2) Use a Smart Wake Alarm
  • 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. What I use: zeoIn addition to a smart alarm, I use a Zeo to monitor and optimize my sleep
  • 64. An Even Cooler Benefit
  • 65. An Even Cooler Benefit The measurement and calibration of mysleep quality and offline habits has resulted in behavior changes
  • 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. DO YOU WANT TOLEARN MORE ABOUTHACKING YOURSLEEP??
  • 68. Check Out My Online Class OnHacking Your Sleep Diet Environment Breathing Consistency Exercise
  • 69. Sharing is Caring. Many Thanks : )Scott Britton@ScottbritLife-LongLearner.com Presentation Design by Ricardo Medina