Sleep Your Way to Success
(No, not like THAT)
By Jen Waak of Keyboard Athletes
“I’ll sleep when
I’m dead.”
How Lack of Sleep Affects Us
•
•
•
•
•
•

Memory and Learning
Productivity
Creativity
Weight
Mood
Health
Cortisol/Melatonin Relationship
Cortisol

•

Stress hormone

•

Wake hormone

Melatonin

•

Sleep hormone
3 Paths to Manage the Hormones
Pre-bed Rituals
Lighting, electronics, food, alcohol, core body temp, supplements

In the R...
Ritual #1: Create a Ritual
•
•

The brain is predictive

•

Poor sleep habits (sleep
hygiene) lead to poor sleep

Rituals ...
Ritual #2: Dim Lighting
•

Normal room light can still
disrupt sleep

•

Amber glasses block blue
light from electronics

...
Ritual #3: No Electronics
I know you won’t actually give
up your devices so...

•

Reduce mental and visual
stimulus

•

F...
Ritual #4: Food & Alcohol
•

High carb meal 4 hours prior
to bed

•
•

Avoid caffeine

•

Alcohol - limit to one drink

Pro...
Ritual #5: Warm/Hot Bath
•

We should have lower body
temps in the evening

•

Hot bath will cause your
body temp to rapid...
In the Room: Dark Room
•
•

Blackout or heavy curtains

•

The effect is cumulative

Put anything with a digital
readout wh...
In the Room: Cool Room
Ideal ambient temp: 60-67
Cooling products

•
•

Wicking sheets & pillows: Sheex
Cool Gelmat / Chil...
In the Room: Relaxation Exercises
It’s all about stress management!

•
•
•
•

Count sheep
Head-to-toe muscle relaxation
Fo...
Lifestyle Changes: Exercise
•

Moderate intensity exercise
program

•
•

150 minutes per week
Takes 10-16 weeks to see res...
Lifestyle Changes: Schedule
•

The body and brain thrive
on prediction

•

Keep a consistent
schedule

•

Work with your b...
Your 30-Day Challenge
•

Pre and post assessment:
Pittsburgh Sleep Quality Index

•
•
•

Habit 1: Days 1-30
Habit 2: Days ...
Thank You!
Questions or improve your sleep:
jen@keyboardathletes.com
View/download sleep references:
http://keyboardathlet...
What About Naps?
Naps rule!

•
•
•

10-20 minute power nap
60 minute brain booster
90 minute creative boost

Napping after...
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Sleep Your Way to Success (no, not like that):Jen Waak Feb 1, 2014

  1. 1. Sleep Your Way to Success (No, not like THAT) By Jen Waak of Keyboard Athletes
  2. 2. “I’ll sleep when I’m dead.”
  3. 3. How Lack of Sleep Affects Us • • • • • • Memory and Learning Productivity Creativity Weight Mood Health
  4. 4. Cortisol/Melatonin Relationship Cortisol • Stress hormone • Wake hormone Melatonin • Sleep hormone
  5. 5. 3 Paths to Manage the Hormones Pre-bed Rituals Lighting, electronics, food, alcohol, core body temp, supplements In the Room Dark room, cool room, relaxation Lifestyle Change Exercise, schedule
  6. 6. Ritual #1: Create a Ritual • • The brain is predictive • Poor sleep habits (sleep hygiene) lead to poor sleep Rituals provide habit and comfort “Rituals enhance the enjoyment of consumption because of the greater involvement in the experience that they prompt.” Rituals Enhance Consumption, Carlson School of Management, University of Minnesota
  7. 7. Ritual #2: Dim Lighting • Normal room light can still disrupt sleep • Amber glasses block blue light from electronics • Uvex or Solar Shield (available on Amazon) Amber glasses simulate physiologic darkness “The amber lens group experienced significant improvement in sleep quality relative to the control group and a more positive affect. Mood also improved significantly relative to controls.” Chronobiol Int. 2009 Dec;26(8):1602-12.
  8. 8. Ritual #3: No Electronics I know you won’t actually give up your devices so... • Reduce mental and visual stimulus • F.lux (computers, tablets, smartphones) • Amber goggles “Melatonin suppressions after 1-h and 2-h exposures to tablets viewed with the blue light were significantly greater than zero.” Applied Ergonomics 2013 Mar;44(2):237-40.
  9. 9. Ritual #4: Food & Alcohol • High carb meal 4 hours prior to bed • • Avoid caffeine • Alcohol - limit to one drink Protein primarily for muscle recovery American Journal of Clinical Nutrition February 2007 vol. 85 no. 2 426-430 “A carbohydrate-based high-GI meal resulted in a significant shortening of [sleep onset latency] in healthy sleepers compared with a low-GI meal and was most effective when consumed 4 h before bedtime.” Am J Clin Nutr February 2007 vol. 85 no. 2 426-430
  10. 10. Ritual #5: Warm/Hot Bath • We should have lower body temps in the evening • Hot bath will cause your body temp to rapidly drop when getting out “The core body temperature measure of insomniacs was significantly higher than good sleepers.” Am J Physiol Regul Integr Comp Physiol. 2006 Apr;290(4):R1115-21.
  11. 11. In the Room: Dark Room • • Blackout or heavy curtains • The effect is cumulative Put anything with a digital readout where you can’t see it
  12. 12. In the Room: Cool Room Ideal ambient temp: 60-67 Cooling products • • Wicking sheets & pillows: Sheex Cool Gelmat / ChillGel / Chilipad “The thermal environment is one of the most important factors that can affect human sleep.” Journal of Physiological Anthropology 2012, 31:14 
  13. 13. In the Room: Relaxation Exercises It’s all about stress management! • • • • Count sheep Head-to-toe muscle relaxation Focused breathing Unclench your jaw
  14. 14. Lifestyle Changes: Exercise • Moderate intensity exercise program • • 150 minutes per week Takes 10-16 weeks to see results “Compared with controls, subjects in the exercise training condition showed significant improvement in the [Pittsburgh Sleep Quality Index] global sleep score at 16 weeks, as well as in the sleep parameters of rated sleep quality, sleep onset latency, and sleep duration.” JAMA. 1997 Jan 1;277(1):32-7.
  15. 15. Lifestyle Changes: Schedule • The body and brain thrive on prediction • Keep a consistent schedule • Work with your body’s natural rhythms
  16. 16. Your 30-Day Challenge • Pre and post assessment: Pittsburgh Sleep Quality Index • • • Habit 1: Days 1-30 Habit 2: Days 15-30 Keep a daily sleep journal
  17. 17. Thank You! Questions or improve your sleep: jen@keyboardathletes.com View/download sleep references: http://keyboardathletes.com/sparkweekend-sleep
  18. 18. What About Naps? Naps rule! • • • 10-20 minute power nap 60 minute brain booster 90 minute creative boost Napping after 4pm has been shown to disrupt evening sleep
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