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Sleephacking 101

by Benny Kay on Feb 23, 2010

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An introduction in to sleephacking: a primer into polyphasic sleeping and tips and tricks for powernaps...

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An introduction in to sleephacking: a primer into polyphasic sleeping and tips and tricks for powernaps

Watch the presentation at http://blip.tv/file/get/Irongeek-shmooconfiretalks20102210.mp4

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LeornardoDa VinciNapoleonWinston ChurchillDali
We sleep 1/3 of our lives,soit must be important. Yet scientists are only starting to understand it.Early studies on circadian rhythm showed that our internal clocks run on a 25-hour period when isolated from external stimuli like daylight and timekeeping Many insomniacs have circadian rhythms that run on 26 or 27 hour periods. It is difficult to entrain a 27-hour internal clock with a 24-hour external clock Nearly all animals in the animal kingdom have multiple sleep episodes per day. Sleeping just once per 24h period is an anomaly, and may partially be an artifact of artificial lighting. Most adult humans are naturally wired for sleeping twice every 24 hour period – a 6-7h nocturnal rest with a 20-60m siesta in the afternoon. Adult humans are naturally biphasic. We’re neurologically wired for the afternoon nap. The “afternoon dip” occurs between the 6th and 8th hour after waking up – that’s 1pm-3pm if you rise at 7am.Sleep patterns defined by more than one sleeping episode every 24h period are called polyphasic sleep.
Regardless of natural nap duration, I limit naps to 20m. Naps shorter than 20m are called power naps and include only stage 1, stage 2, and sometimes REM. Stage 3 and 4 sleep (a.k.a. Slow-Wave-Sleep/SWS/deep-sleep), will make you groggy since core parts of your brain shut down. Waking up in the middle of an SWS episode means those parts have to reboot. Result: you feel groggy.
Eat light in the evening, no caffeine 6 hours before sleeping but do in the morning
LEDs from alarm clocks and computers, although dim, actually do have a measurable effect on sleep quality. Darker sleep increases melatonin which increases sleep quality and promotes good health. Turn off or cover all LEDs. LEDs from alarm clocks and computers, although dim, actually do have a measurable effect on sleep quality. Darker sleep increases melatonin which increases sleep quality and promotes good health. Turn off or cover all LEDs.
Sleep cycle
SLEEP IN THE COLD Humans did not evolve with central heating. Our bodies were designed to sleep optimally at cooler temperatures. Most people keep their homes far too warm during night.

Sleephacking 101 — Presentation Transcript

Sleephacking 101
How to be more productivebysleepingless
Health/legal disclaimer:
The information presented here is taken from sources believed to be accurate. All of these sleep hacks aim to improve sleep quality and thus health and quality of life. Use them at your own discretion.
Best advice: listen to your body; 9 times out of 10 it knows what’s right.
Who?
@security4all
AC vs DC
Ultrashortsleep and multiple daytime naps
Why does sleep matter?
MonophasicvsPolyphasic
Benefits
Higher energy
More productive hours
Loose weight
Better international contacts
Disadvantages
Issues when you travel
Impact social life
Difficult adaption phase
Boredom
Might not just work for you
Alternative: 28 hour day
http://xkcd.com/320/
#1 Powernaps
#2 No carbs
#3 Darkness
#4 Gadget
Sleep Cycle
#5 Cold
No day is
so bad it can't
be fixed
with a nap

Sleephacking 101

by Benny Kay on Feb 23, 2010

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Sleephacking 101 — Presentation Transcript