Successfully reported this slideshow.
We use your LinkedIn profile and activity data to personalize ads and to show you more relevant ads. You can change your ad preferences anytime.

Deep sleep optimization & biohacking: 15 steps to deeper sleep

819 views

Published on

Here is my presentation on how to get more deep sleep by fixing the basics and then implementing some more advanced techniques like PEMFT, red light therapy, and supplements.

Published in: Health & Medicine
  • Have you ever used the help of ⇒ www.WritePaper.info ⇐? They can help you with any type of writing - from personal statement to research paper. Due to this service you'll save your time and get an essay without plagiarism.
       Reply 
    Are you sure you want to  Yes  No
    Your message goes here
  • What men secretly want? The #1 phrase that will make your man chase you live crazy. Read more. ➜➜➜ https://t.cn/A6yxiH0S
       Reply 
    Are you sure you want to  Yes  No
    Your message goes here
  • YOU are all Wrong!!! ▲▲▲ https://url.cn/5ODOLl4
       Reply 
    Are you sure you want to  Yes  No
    Your message goes here
  • The TRUTH... ♣♣♣ https://t.cn/A6Z4MmPB
       Reply 
    Are you sure you want to  Yes  No
    Your message goes here
  • I have barely snored at all! My girlfriend was starting to put pressure on me to have an operation to stop my snoring, but to be totally honest I was scared stiff. I've heard some horror stories and there was no way I wanted to take on that risk. Then I found your website and since putting your techniques into practice I have barely snored at all. My girlfriend can't believe how effective this has been.  http://t.cn/AigiCT7Q
       Reply 
    Are you sure you want to  Yes  No
    Your message goes here

Deep sleep optimization & biohacking: 15 steps to deeper sleep

  1. 1. Deep sleep optimisation & biohacking 15 steps to deeper sleep: How to sleep more deeply, recover better and increase overall well-being? Olli Sovijärvi – M.D., biohacker & head author of Biohacker’s Handbook Danish Biohacker community meet-up in Copenhagen – 18.09.2019
  2. 2. www.biohackingbook.com
  3. 3. DOWNLOAD FOR FREE: https://biohackingbook.com/   
  4. 4. BIOHACKING IS BETTER LIVING THROUGH
 SCIENCE, TECHNOLOGY & NATURE
  5. 5. YOU ARE A COMPLEX SYSTEM
  6. 6. CAUSE-EFFECT
  7. 7. 20 % WORK 8 0 % WORK 8 0 % RESULTS 20 % RESULTS SYLLABUS OF OPTIMIZATION WHAT IS THE 20 % THAT PRODUCES 80 % OF RESULTS?
  8. 8. Optimize your day and take your physical & mental performance to the next level.
  9. 9. Get tickets here: https://landing.biohackersummit.com/2019
  10. 10. SLEEP DEPRIVATION PREDISPOSES TO VARIOUS DEGENERATIVE DISEASES N1 N2 N3 REM Deltauni 1 2 3 4 5 6 7 8h 1. sykli 2. sykli 3. sykli 4. sykli 5. sykli R RRR R DELTA REM 1st cycle 2nd cycle 3rd cycle 4th cycle 5th cycle One cycle lasts 90 minutes The brain has a lymphatic system (so called glymphatic system, mediated by glial cells),
 that clears out toxic metabolic byproducts during deep sleep.
  11. 11. REM-SLEEP ”RESETS” THE BRAIN AND RESTORES NORMAL FUNCTION OF THE MIND DEEP SLEEP ”RESETS” THE BODY, FIXES TISSUE DAMAGE AND REPLENISHES ENERGY RESERVES
  12. 12. Deep sleep cleanses the brain and fixes DNA and chromosome damage DSB = DNA double-strand breaks
  13. 13. How to get 2 hours of deep sleep? Read my comprehensive article on the subject with 200 scientific references. https://bengreenfieldfitness.com/article/sleep-articles/increase-deep-sleep/ 
  14. 14. 24:00 YÖ 12:00 PÄIVÄ 06:00 AAMU 18:00 ILTA 02:00 04:30 06:45 07:30 08:30 10:00 14:30 15:30 17:00 18:30 19:00 21:00 22:30 Syvin uni Matalin ruumiinlämpötila Nopein nousu verenpaineessa Suolen toiminta aktivoituu Melatoniinin eritys loppuu Korkea vireystila Paras koordinaatio Nopein reaktiokyky Tehokkain verenkierto ja lihasvoima tehokkaimmillaan Korkein verenpaine Korkein ruumiinlämpötila Melatoniinin eritys alkaa Suolen toiminta vaimenee NIGHT DAY MORNINGEVENING Deepest sleep Lowest body temperature Sharpest rise in blood pressure Melatonin secretion stops Bowel movement likely Highest testosterone secretion High alertness Best coordination Fastest reaction time Greatest cardiovascular efficiency and muscle strength Highest blood pressure Highest body temperature Melatonin secretion starts Bowel movements suppressed Ref: “The Body Clock Guide to Better Health", M. Smolensky & L Lamberg (2000) Step #1: Fix your natural circadian rhythm
  15. 15. Healing gene sequences ↑ Vitamin D ↑ THE IMPORTANCE OF SUNLIGHT Beta-endorphins ↑
  16. 16. BLUE LIGHT PREVENTS MELATONIN SECRETION LED-lights prevent melatonin production 5x compared to incandescent bulbs Ref: (2011) Falchi, F. & Cinzano, P. & Elvidge, C. D. & Keith, D. M. & Haim, A.
  17. 17. SOLUTIONS FOR THE POST-MODERN MAN PROGRAMMABLE LIGHTS (PHILIPS HUE) CHANGE SCREEN SPECTRUM (F.LUX & IRIS) PROTECT
 YOUR EYES (Biohacker’s evening glasses)
  18. 18. https://store.biohackingbook.com/collections/devices/products/biohackers-evening-glasses-block-blue-light Hi! I’m Teemu :)
  19. 19. Step #2: Minimize electromagnetic pollution in your surroundings and ground yourself
  20. 20. HUMIDITY PARTICLES Step #3: Upgrade indoor air quality
  21. 21. Step #4: Optimize body temperature and cool your bedroom to optimal temperature (15–19 °C)
  22. 22. CAFFEINE  (5-8 h) (Vitamin C helps clear out caffeine more quickly) METHYLXANTHINES (6-10 h) (theophylline, theobromine, mateine, gurana) ALCOHOL (max 1-2 doses / last dose min. 90 mins before bedtime) Step #5: Avoid substances that disturb your sleep
  23. 23. Step #6: Move daily (20–30 min) Resistance training + aerobic + HIIT (weekly)
  24. 24. 400–800 mg Magnesium (glycin/taurate) before bedtime 100–300 mg L-theanine to calm the mind and increase alpha brain waves 500–1500 mg L-tauriinia to increase GABA production ja diminish anxiety 15–25 mg Zinc before bedtime helps with melatonin production and can increase the amount of deep sleep Step #7: Use sleep promoting supplements as per your individual needs 300–600 mg Phosphatidylserine in the evening to lower cortisol levels and reduce stress
  25. 25. 5-hydroksi- tryptofaani (5-HTP) Step #8: Eat tryptophan containing foods before bedtime Food 100g Pumpkin seeds 576 mg Cheese 571 mg Beef & game 415 mg Chicken & turkey 404 mg Fish 335 mg Shellfish 330 mg Spirulina seaweed 96 mg Foods rich in tryptophan:
  26. 26. Step #9: Try adaptogenic herbs (such as Reishi or Ashwagandha) for deeper sleep & stress reduction
  27. 27. Step #10: Micro-dosing melatonin can deepen your sleep without typical grogginess in the morning (0,1–0,3 mg)
  28. 28. Step #11: Hot-cold-alteration balances the autonomic nervous system and can make you sleep deeper
  29. 29. Klopp RC, Niemer W, Schmidt W. Effects of various physical treatment methods on arteriolar vasomotion and microhemodynamic functional characteristics in case of deficient regulation of organ blood flow. Results of a placebo-controlled,double-blind study. J Complement Integr Med. 2013;10(Suppl):S39-46, S41-9. Step #12: Improving microcirculation with PEMFT helps with recovery and better overall quality of sleep
  30. 30. BIOHACKING CONTACT TRAUMA WITH LOCAL PEMF-DEVICE Trauma onset 4h PEMF  treatment 24h LATER
  31. 31. Step #13: Daily red / infrared light therapy can boost sleep quality and reduce fatigue during the day
  32. 32. Step #14: Meditation, mindfulness and breathing exercises improve sleep quality HeadSpace appBox breathing
  33. 33. Step #15: Binaural beats -frequencies and relaxing music before bedtime can make you sleep deeper
  34. 34. BONUS: Two (organic) green kiwis before bedtime can increase deep sleep and reduce awakenings
  35. 35. 90min20min TAKE NAPS TO IMPROVE MEMORY FUNCTION, REDUCE SENSORY OVERLOAD
 & INCREASE RECOVERY • 20 or 90 minutes, 6–8 hours from wakeup • Use sleeping mask & noise protection • Reduce number of mistakes performed after
 wakeup by 34 % by taking 200 mg of caffeine immediately before napping • Bonus: Spike mat to produce endorphins & oxytocin => relaxation Ref: Reyner, L. & Horne, J. (1997). Suppression of sleepiness in drivers: combination of caffeine with a short nap. Psychophysiology 34 (6): 721–725.
  36. 36. DO YOU KNOW WHICH FACTORS CORRELATE  WITH YOUR SLEEP QUALITY & ENERGY LEVELS?
  37. 37. Credit: Oura
  38. 38. EXAMPLE HRV-ANALYSIS / 24 HOURS
  39. 39. BURNING THE CANDLE FROM BOTH ENDS = NO RECOVERY
  40. 40. FOCUS ON RECOVERY =WINNING!
  41. 41. GARMIN VIVOMOVE HR
  42. 42. Better recovery and deeper sleep to everyone! Thank you <3

×