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Sleep Hacks: How to Sleep Better
The document presents practical sleep hacks curated by Scott Britton, emphasizing the importance of various factors such as diet, environment, breathing, and consistency in achieving better sleep. Strategies include limiting caffeine intake, creating a conducive sleeping environment, maintaining a consistent sleep schedule, and using smart alarms to optimize sleep cycles. Testimonials from individuals who have implemented these hacks highlight significant improvements in their sleep quality and overall well-being.
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Sleep Hacks: How to Sleep Better
- 1. Hacking Your Sleep PracticalSleep Hacks curated by @Scottbrit
- 2. "Over the courseof the seven days, my sleep improved from four to five hours of actual sleep time during my eight and half hours in bed, to just over seven hours asleep! Scott, thank you, thank you, thank you for presenting this information in a succinct, informative matter" - Dana M
- 3. "Good class totake if you are having trouble regulating your sleep. I feel more energy and less anxious since I am better rested and prepared for a long day. I didn't realize sleep could have such an affect. Scott s lessons are quick and easy to follow. All information is practical. Your body will thank you for it.” -Aishwarya N
- 4. A Preview ofA New Premium Online Course: How I Got 30 More Days Worth of Time Last Year Click Here!
- 5. These are adaptedfrom my personal experience as well as writing from BulletProof Exec Sleep Hack Dojo WebMD Ari Meisel
- 6.
- 7. GOAL of sleep hacking Haveas many waking hours to do things we love and be productive, while still be able to maintain a high energy level and healthy lifestyle.
- 8. What Variables Affect HowWell We Sleep?
- 9. Diet Environment BreathingConsistency Exercise What Variables Affect How Well We Sleep?
- 10.
- 11. On Caffeine A.K.ACoffee Limit it to one to two cups a day (ideally 0)
- 12. it takes theaverage person 5-8 hours for the caffeine to reach its half-life Your last cup should be no later than 2pm On Coffee
- 13. Gradually shift todecaf if you can. You can even go half regular/half decaf BUT I LOVE THE TASTE/RITUAL! Me too!
- 14. • Also avoid –Soda – Chocolate – Certain over the counter headache – medicines like Aspirin Don’t Forget Other Caffeine Sources A full list of OTC medicines and other caffeine sources caffeine here
- 15. Balancing Hydration and WakingUp Its important for our health to stay hydrated throughout the day, as well as our SLEEP! —Dehydration can result in a poor sleep
- 16. It’s no funwaking up twice a night to use the restroom…. :(
- 17. Limiting Bathroom Wakeups Limitthe amount of liquid you consume to 1.5 hours before bed time 8oz
- 18.
- 19. If you findyourself waking up multiple times a night to use the restroom, this may be due to prostate issues.
- 20. to get thisfixed, I recommend seeing a doctor
- 21. but a popularvitamin that promotes prostate health is… (and limits waking up to use the little boys room)
- 22. but a popularvitamin that promotes prostate health is.. Saw Palmetto (and limits waking up to use the little boys room)
- 23.
- 24.
- 25. Exposure to bluelight from the screens of common electronic devices can inhibit melatonin production (computers/tvs/phones)
- 26. Melatonin is thesleep hormone we produce as the sun goes down that is responsible for making us feel tired and ready for bed
- 27. Ways to ConquerBlue Light Avoid the use of screens within hours 1.5-2of going to bed
- 28. but really? Ways toConquer Blue Light How the heck can I be productive?
- 29. Use free softwarefrom f.lux f.lux makes the color of your computer or iphone’s display adapt to the time of day. At night, it limits the amount of blue light emitted from your screen A more practical sleep hack
- 30. Use free softwarefrom f.lux RESULT: You can still use your computer, tablet, iphone before bed with limited suppression of melatonin production A more practical sleep hack
- 31. Rock Blue-Light Blocking Shades Thereare sunglasses with lenses that block blue light.
- 32. I have startedwearing these on occasion when I watch TV or use my computer. Seems to work Props to achievement architect Ari Miesel for this idea
- 34. ―Noise, especially whenloud and abrupt can prevent us from having a restorative sleep‖ -Captain obvious
- 35. simple things toconquer this TWO
- 36. 1) use earplugs TWO simple things to conquer this
- 37. 2) Mask othersounds with white noise by sleeping with a fan on. If you’re worried about being cold have it face the wall and throw a blanket over it TWO simple things to conquer this
- 38. Sleep in ACool Temperature
- 39. Being too coldor hot can result in a waking up throughout the night
- 40. Most people sleepbest in a cool environment between 65-70degrees
- 41. Get More Tipson Optimizing Your Enviroment in this Premium Online Course How I Got 30 More Days Worth of Time Last Year Click Here!
- 42.
- 43. Breathing If You Can’tBreathe….You Can’t Sleep
- 44. Nasal congestion •Being overweight • Smoking • Allergies • Anything that makes breathing more difficult can disrupt our sleep:
- 45.
- 46. To optimize breathingcan require some serious life changes. However one simple thing you can do is wear Breathe Right strips A Quick Fix?
- 47. To optimize breathingcan require some serious life changes. However one simple thing you can do is wear Breath Right strips They also promote breathing through your nose the entire night By opening your nasal passages, breathe right strips make it easier to breath A Quick Fix?
- 48. Why It’s AlwaysBetter To Breathe Through Your Nose
- 49. Mouth breathing: – Reducesoxygenation of the whole body – Makes your more susceptible to potentially harmful germs entering your body – Increases the chances of getting a cold due to the increased capacity of cold air entering your lungs
- 50.
- 51.
- 52. Consistent sleep schedules encouragesoptimal Deep and REM sleep Important for the optimal flow of neurotransmitters and hormones that help regulate our bodies
- 53.
- 54. In Plain English Go tobed and wake up around the same time everyday In Plain English…
- 55.
- 56. Regular exercise makesus tired
- 57. I only do20 minutes of scheduled exercise a week (see more here) but sleep great by building in exercise into my routine (i.e. taking the stairs) Researchers say to aim 20-30 minutes a day Regular exercise makes us tired
- 58. It also promotesincreases in deep sleep and reduces awakenings Regular exercise makes us tired
- 59.
- 60. Avoid strenuous 3hrsbefore bed Intenseactivity stimulates your brain, muscles, and heart to a point that can make it difficult to fall asleep When to Exercise exercise up to
- 61. This is whyyou feel half asleep after you wake up even though you got plenty of sleep waking up
- 62. Alarm clocks oftenwake us up in the middle of a deep sleep This is why you feel half asleep after you wake up even though you got plenty of sleep waking up
- 63. This is whyyou feel half asleep after you wake up even though you got plenty of sleep This is why you feel half asleep after you wake up even though you got plenty of sleep Alarm clocks often wake us up in the middle of a deep sleep waking up
- 64.
- 65. 1) Don’t usean alarm clock TWOsolutions
- 66. TWOsolutions 2) Use aSmart Wake Alarm
- 67. TWO 2) Use aSmart Wake Alarm solutions There are a variety of devices that monitor your sleep and wake you up while in a light sleep state during an indicated time window i.e. wake me up within 30 minutes of 6am during a light sleep window
- 68. What I use:zeo In addition to a smart alarm, I use a Zeo to monitor and optimize my sleep
- 69. An Even CoolerBenefit
- 70. The measurement andcalibration of my sleep quality and offline habits has resulted in behavior changes An Even Cooler Benefit
- 71. The measurement andcalibration of my sleep quality and offline habits has resulted in behavior changes An Even Cooler Benefit – With the understanding and observation of how my daily actions effect my sleep, I’ve started to form habits that promote better sleep. #WIN
- 72. DO YOU WANTTO LEARN MORE ABOUT HACKING YOUR SLEEP??
- 73. "Scott provides aclear and applicable path towards a better sleep cycle. My habits have drastically changed" -Sean C
- 74. For a moreHacks Check Out My Expanded Udemy Class How I Got 30 More Days Worth of Time Last Year Click Here!
- 75. Sharing is Caring.Many Thanks : ) Scott Britton @Scottbrit Life-LongLearner.com Presentation Design by Ricardo Medina