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 halfh...
"Good class to take if you are havingtrouble regulating your sleep. I feel moreenergy and less anxious since I am betterre...
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 hig...
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 Sources...
Balancing Hydration andWaking UpIts important for our health to stay hydratedthroughout the day, as well as our SLEEP!—Deh...
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, ...
Use free software from f.luxRESULT: You can still use your computer, tablet,iphone before bed with limited suppression ofm...
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 Ar...
―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...
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 LastYearClick...
Breathing
BreathingIf You Can’t Breathe….You Can’t Sleep
Nasal congestion • Being overweight • Smoking • Allergies• Anything that makes breathingmore difficult can disrupt our sle...
A Quick Fix?
To optimize breathing canrequire some serious lifechanges. However onesimple thing you can do iswear Breathe Right stripsA...
To optimize breathing canrequire some serious lifechanges. However onesimple thing you can do iswear Breath Right stripsTh...
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 ...
Consistency
Our bodies loveconsistency
Consistent sleep schedulesencourages optimal Deepand REM sleepImportant for the optimal flow ofneurotransmitters and hormo...
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....
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 difficul...
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 yo...
This is why you feel half asleep after you wakeup even though you got plenty of sleepThis is why you feel half asleep afte...
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 ligh...
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 Benefi...
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
Sleep Hacks: How to Sleep Better
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Sleep Hacks: How to Sleep Better

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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

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Sleep Hacks: How to Sleep Better

  1. 1. Hacking Your SleepPractical Sleep Hacks curated by @Scottbrit
  2. 2. "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
  3. 3. "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
  4. 4. A Preview of A New Premium OnlineCourse:How I Got 30 More Days Worth of Time LastYearClickHere!
  5. 5. These are adapted from my personalexperience as well as writing fromBulletProof Exec Sleep Hack Dojo WebMD Ari Meisel
  6. 6. GOALof sleep hacking
  7. 7. 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.
  8. 8. What Variables AffectHow Well We Sleep?
  9. 9. Diet Environment Breathing Consistency ExerciseWhat Variables Affect How Well We Sleep?
  10. 10. Diet
  11. 11. On Caffeine A.K.A CoffeeLimit it to one to two cups a day(ideally 0)
  12. 12. it takes the average person5-8 hours for the caffeine toreach its half-lifeYour last cup should beno later than2pmOn Coffee
  13. 13. Gradually shift to decaf if you can.You can even go half regular/half decafBUT I LOVE THE TASTE/RITUAL!Me too!
  14. 14. • 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
  15. 15. 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
  16. 16. It’s no fun waking up twice a night touse the restroom….:(
  17. 17. Limiting Bathroom WakeupsLimit the amount ofliquid you consume to1.5 hours before bed time8oz
  18. 18. For the Fellas
  19. 19. If you find yourself waking up multipletimes a night to use the restroom,this may be due to prostate issues.
  20. 20. to get this fixed,I recommend seeing a doctor
  21. 21. but a popular vitamin thatpromotes prostate health is…(and limits waking up to use the little boys room)
  22. 22. but a popular vitamin thatpromotes prostate health is..Saw Palmetto(and limits waking up to use the little boys room)
  23. 23. environment
  24. 24. Electronic Screens Are Evil
  25. 25. Exposure to blue light from thescreens of common electronic devicescan inhibit melatonin production(computers/tvs/phones)
  26. 26. Melatonin is the sleep hormone weproduce as the sun goes down thatis responsible for making us feeltired and ready for bed
  27. 27. Ways to Conquer Blue LightAvoid the use of screens withinhours1.5-2of going to bed
  28. 28. but really?Ways to Conquer Blue LightHow the heck can I be productive?
  29. 29. 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
  30. 30. 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
  31. 31. Rock Blue-Light BlockingShadesThere are sunglasses with lenses that block blue light.
  32. 32. 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
  33. 33. ―Noise, especially when loudand abrupt can prevent us fromhaving a restorative sleep‖-Captain obvious
  34. 34. simple things to conquer thisTWO
  35. 35. 1) use ear plugsTWOsimple things to conquer this
  36. 36. 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
  37. 37. Sleep in A CoolTemperature
  38. 38. Being too cold or hot canresult in a waking upthroughout the night
  39. 39. Most people sleep best in acool environment between 65-70degrees
  40. 40. Get More Tips on Optimizing YourEnviroment in this Premium Online CourseHow I Got 30 More Days Worth of Time LastYearClickHere!
  41. 41. Breathing
  42. 42. BreathingIf You Can’t Breathe….You Can’t Sleep
  43. 43. Nasal congestion • Being overweight • Smoking • Allergies• Anything that makes breathingmore difficult can disrupt our sleep:
  44. 44. A Quick Fix?
  45. 45. To optimize breathing canrequire some serious lifechanges. However onesimple thing you can do iswear Breathe Right stripsA Quick Fix?
  46. 46. 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?
  47. 47. Why It’s Always Better ToBreathe Through Your Nose
  48. 48. 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
  49. 49. Consistency
  50. 50. Our bodies loveconsistency
  51. 51. Consistent sleep schedulesencourages optimal Deepand REM sleepImportant for the optimal flow ofneurotransmitters and hormones thathelp regulate our bodies
  52. 52. In PlainEnglish…
  53. 53. In PlainEnglishGo to bed and wake up around the same time everydayIn PlainEnglish…
  54. 54. Exercise
  55. 55. Regular exercise makes ustired
  56. 56. 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
  57. 57. It also promotes increases in deepsleep and reduces awakeningsRegular exercise makes ustired
  58. 58. When to Exercise
  59. 59. Avoid strenuous3hrsbefore bedIntense activity stimulates your brain,muscles, and heart to a point that canmake it difficult to fall asleepWhen to Exerciseexercise up to
  60. 60. This is why you feel half asleep after you wakeup even though you got plenty of sleepwaking up
  61. 61. 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
  62. 62. 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
  63. 63. TWOsolutions
  64. 64. 1) Don’t use an alarm clockTWOsolutions
  65. 65. TWOsolutions2) Use a Smart Wake Alarm
  66. 66. 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
  67. 67. What I use: zeoIn addition to a smart alarm, I use a Zeo to monitor and optimize my sleep
  68. 68. An Even Cooler Benefit
  69. 69. The measurement and calibration of mysleep quality and offline habits has resultedin behavior changesAn Even Cooler Benefit
  70. 70. 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
  71. 71. DO YOU WANT TOLEARN MORE ABOUTHACKING YOURSLEEP??
  72. 72. "Scott provides a clear and applicablepath towards a better sleep cycle. Myhabits have drastically changed"-Sean C
  73. 73. For a more Hacks Check Out My Expanded Udemy ClassHow I Got 30 More Days Worth of Time LastYearClick Here!
  74. 74. Sharing is Caring. Many Thanks : )Scott Britton@ScottbritLife-LongLearner.comPresentation Design by RicardoMedina
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