This presentation on sleep hacking provides an overview of some of the variables that affect sleep. Understanding these variables provides insight into how to optimize your sleep so you can achieve a ...
This presentation on sleep hacking provides an overview of some of the variables that affect sleep. Understanding these variables provides insight into how to optimize your sleep so you can achieve a better sleep. I tried to include some less obvious sleep hacks as a precursor to my class: Sleep Hacking - How to Dominate Your Sleep in Less than A Week
Xavier MartinReal nice info. Just wondering what smart alarm you are using (or know for android device) as there is a plethora in the market... Cheers3 months ago
Sleep Hacks: How to Sleep BetterPresentation Transcript
Hacking Your SleepPractical Sleep Hacks curated by @Scottbrit
"Over the course of the seven days, mysleep improved from four to five hours ofactual sleep time during my eight and halfhours in bed, to just over seven hoursasleep! Scott, thank you, thank you,thank you for presenting this informationin a succinct, informative matter"- Dana M
"Good class to take if you are havingtrouble regulating your sleep. I feel moreenergy and less anxious since I am betterrested and prepared for a long day. Ididnt realize sleep could have such anaffect. Scott s lessons are quick and easyto follow. All information is practical.Your body will thank you for it.”-Aishwarya N
A Preview of A New Premium OnlineCourse:How I Got 30 More Days Worth of Time LastYearClickHere!
These are adapted from my personalexperience as well as writing fromBulletProof Exec Sleep Hack Dojo WebMD Ari Meisel
GOALof sleep hacking
GOALof sleep hackingHave as many waking hours to do things we love and beproductive, while still be able to maintain a high energy leveland healthy lifestyle.
What Variables AffectHow Well We Sleep?
Diet Environment Breathing Consistency ExerciseWhat Variables Affect How Well We Sleep?
Diet
On Caffeine A.K.A CoffeeLimit it to one to two cups a day(ideally 0)
it takes the average person5-8 hours for the caffeine toreach its half-lifeYour last cup should beno later than2pmOn Coffee
Gradually shift to decaf if you can.You can even go half regular/half decafBUT I LOVE THE TASTE/RITUAL!Me too!
• Also avoid– Soda– Chocolate– Certain over the counter headache– medicines like AspirinDon’t Forget OtherCaffeine SourcesA full list of OTC medicines andother caffeine sources caffeine here
Balancing Hydration andWaking UpIts important for our health to stay hydratedthroughout the day, as well as our SLEEP!—Dehydration can result in a poor sleep
It’s no fun waking up twice a night touse the restroom….:(
Limiting Bathroom WakeupsLimit the amount ofliquid you consume to1.5 hours before bed time8oz
For the Fellas
If you find yourself waking up multipletimes a night to use the restroom,this may be due to prostate issues.
to get this fixed,I recommend seeing a doctor
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..Saw Palmetto(and limits waking up to use the little boys room)
environment
Electronic Screens Are Evil
Exposure to blue light from thescreens of common electronic devicescan inhibit melatonin production(computers/tvs/phones)
Melatonin is the sleep hormone weproduce as the sun goes down thatis responsible for making us feeltired and ready for bed
Ways to Conquer Blue LightAvoid the use of screens withinhours1.5-2of going to bed
but really?Ways to Conquer Blue LightHow the heck can I be productive?
Use free software from f.luxf.lux makes the color of your computer or iphone’sdisplay adapt to the time of day. At night, it limits theamount of blue light emitted from your screenA more practical sleep hack
Use free software from f.luxRESULT: You can still use your computer, tablet,iphone before bed with limited suppression ofmelatonin productionA more practical sleep hack
Rock Blue-Light BlockingShadesThere are sunglasses with lenses that block blue light.
I have started wearing these on occasion when Iwatch TV or use my computer. Seems to workProps to achievement architect Ari Miesel for this idea
―Noise, especially when loudand abrupt can prevent us fromhaving a restorative sleep‖-Captain obvious
simple things to conquer thisTWO
1) use ear plugsTWOsimple things to conquer this
2) 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 itTWOsimple things to conquer this
Sleep in A CoolTemperature
Being too cold or hot canresult in a waking upthroughout the night
Most people sleep best in acool environment between 65-70degrees
Get More Tips on Optimizing YourEnviroment in this Premium Online CourseHow I Got 30 More Days Worth of Time LastYearClickHere!
Breathing
BreathingIf You Can’t Breathe….You Can’t Sleep
Nasal congestion • Being overweight • Smoking • Allergies• Anything that makes breathingmore difficult can disrupt our sleep:
A Quick Fix?
To optimize breathing canrequire some serious lifechanges. However onesimple thing you can do iswear Breathe Right stripsA Quick Fix?
To optimize breathing canrequire some serious lifechanges. However onesimple thing you can do iswear Breath Right stripsThey also promote breathingthrough your nose the entire nightBy opening your nasalpassages, breathe right stripsmake it easier to breathA Quick Fix?
Why It’s Always Better ToBreathe Through Your Nose
Mouth breathing:– Reduces oxygenation of the whole body– Makes your more susceptible to potentiallyharmful germs entering your body– Increases the chances of getting a cold due to theincreased capacity of cold air entering your lungs
Consistency
Our bodies loveconsistency
Consistent sleep schedulesencourages optimal Deepand REM sleepImportant for the optimal flow ofneurotransmitters and hormones thathelp regulate our bodies
In PlainEnglish…
In PlainEnglishGo to bed and wake up around the same time everydayIn PlainEnglish…
Exercise
Regular exercise makes ustired
I only do 20 minutes of scheduledexercise a week (see more here) butsleep great by building in exercise into myroutine (i.e. taking the stairs)Researchers say to aim 20-30 minutes a dayRegular exercise makes ustired
It also promotes increases in deepsleep and reduces awakeningsRegular exercise makes ustired
When to Exercise
Avoid strenuous3hrsbefore bedIntense activity stimulates your brain,muscles, and heart to a point that canmake it difficult to fall asleepWhen to Exerciseexercise up to
This is why you feel half asleep after you wakeup even though you got plenty of sleepwaking up
Alarm clocks often wake us up inthe middle of a deep sleepThis is why you feel half asleep after you wakeup even though you got plenty of sleepwaking up
This is why you feel half asleep after you wakeup even though you got plenty of sleepThis is why you feel half asleep after you wakeup even though you got plenty of sleepAlarm clocks often wake us up inthe middle of a deep sleepwaking up
TWOsolutions
1) Don’t use an alarm clockTWOsolutions
TWOsolutions2) Use a Smart Wake Alarm
TWO2) Use a Smart Wake AlarmsolutionsThere are a variety of devices that monitor your sleep and wake youup 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
What I use: zeoIn addition to a smart alarm, I use a Zeo to monitor and optimize my sleep
An Even Cooler Benefit
The measurement and calibration of mysleep quality and offline habits has resultedin behavior changesAn Even Cooler Benefit
The measurement and calibration of mysleep quality and offline habits has resultedin behavior changesAn Even Cooler Benefit– With the understanding and observation of how my dailyactions effect my sleep, I’ve started to form habits thatpromote better sleep. #WIN
DO YOU WANT TOLEARN MORE ABOUTHACKING YOURSLEEP??
"Scott provides a clear and applicablepath towards a better sleep cycle. Myhabits have drastically changed"-Sean C
For a more Hacks Check Out My Expanded Udemy ClassHow I Got 30 More Days Worth of Time LastYearClick Here!
Sharing is Caring. Many Thanks : )Scott Britton@ScottbritLife-LongLearner.comPresentation Design by RicardoMedina
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