Hacking Your Sleep
Practical Sleep Hacks curated by @Scottbrit

"Over the course of 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

"Good class to take 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

A Preview of A New Premium Online
Course:
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Year
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These are adapted from my personal
experience as well as writing from
BulletProof Exec Sleep Hack Dojo WebMD Ari Meisel

GOAL
of sleep hacking

GOAL
of sleep hacking
Have as many waking hours to do things we love and be
productive, while still be able to maintain a high energy level
and healthy lifestyle.

What Variables Affect
How Well We Sleep?

Diet Environment Breathing Consistency Exercise
What Variables Affect How Well We Sleep?

Diet

On Caffeine A.K.A Coffee
Limit it to one to two cups a day
(ideally 0)

it takes the average person
5-8 hours for the caffeine to
reach its half-life
Your last cup should be
no later than
2pm
On Coffee

Gradually shift to decaf if you can.
You can even go half regular/half decaf
BUT I LOVE THE TASTE/RITUAL!
Me too!

• 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

Balancing Hydration and
Waking Up
Its important for our health to stay hydrated
throughout the day, as well as our SLEEP!
—Dehydration can result in a poor sleep

It’s no fun waking up twice a night to
use the restroom….
:(

Limiting Bathroom Wakeups
Limit the amount of
liquid you consume to
1.5 hours before bed time
8oz

For the Fellas

If you find yourself waking up multiple
times 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 that
promotes prostate health is…
(and limits waking up to use the little boys room)

but a popular vitamin that
promotes 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 the
screens of common electronic devices
can inhibit melatonin production
(computers/tvs/phones)

Melatonin is the sleep hormone we
produce as the sun goes down that
is responsible for making us feel
tired and ready for bed

Ways to Conquer Blue Light
Avoid the use of screens within
hours
1.5-2of going to bed

but really?
Ways to Conquer Blue Light
How the heck can I be productive?

Use free software from 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

Use free software from f.lux
RESULT: You can still use your computer, tablet,
iphone before bed with limited suppression of
melatonin production
A more practical sleep hack

Rock Blue-Light Blocking
Shades
There are sunglasses with lenses that block blue light.

I have started wearing these on occasion when I
watch TV or use my computer. Seems to work
Props to achievement architect Ari Miesel for this idea

―Noise, especially when loud
and abrupt can prevent us from
having a restorative sleep‖
-Captain obvious

simple things to conquer this
TWO

1) use ear plugs
TWO
simple things to conquer this

2) Mask other sounds 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

Sleep in A Cool
Temperature

Being too cold or hot can
result in a waking up
throughout the night

Most people sleep best in a
cool environment between 65-70degrees

Get More Tips on Optimizing Your
Enviroment in this Premium Online Course
How I Got 30 More Days Worth of Time Last
Year
Click
Here!

Breathing

Breathing
If You Can’t Breathe….You Can’t Sleep

Nasal congestion • Being overweight • Smoking • Allergies
• Anything that makes breathing
more difficult can disrupt our sleep:

A Quick Fix?

To optimize breathing can
require some serious life
changes. However one
simple thing you can do is
wear Breathe Right strips
A Quick Fix?

To optimize breathing can
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?

Why It’s Always Better To
Breathe Through Your Nose

Mouth breathing:
– Reduces oxygenation 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

Consistency

Our bodies love
consistency

Consistent sleep schedules
encourages optimal Deep
and REM sleep
Important for the optimal flow of
neurotransmitters and hormones that
help regulate our bodies

In Plain
English…

In Plain
English
Go to bed and wake up around the same time everyday
In Plain
English…

Exercise

Regular exercise makes us
tired

I only do 20 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

It also promotes increases in deep
sleep and reduces awakenings
Regular exercise makes us
tired

When to Exercise

Avoid strenuous
3hrsbefore bed
Intense activity stimulates your brain,
muscles, and heart to a point that can
make it difficult to fall asleep
When to Exercise
exercise up to

This is why you feel half asleep after you wake
up even though you got plenty of sleep
waking up

Alarm clocks often wake 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

This is why you 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

TWOsolutions

1) Don’t use an alarm clock
TWOsolutions

TWOsolutions
2) Use a Smart Wake Alarm

TWO
2) Use a Smart 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

What I use: zeo
In addition to a smart alarm, I use a Zeo to monitor and optimize my sleep

An Even Cooler Benefit

The measurement and calibration of my
sleep quality and offline habits has resulted
in behavior changes
An Even Cooler Benefit

The measurement and calibration 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

DO YOU WANT TO
LEARN MORE ABOUT
HACKING YOUR
SLEEP??

"Scott provides a clear and applicable
path towards a better sleep cycle. My
habits have drastically changed"
-Sean C

For a more Hacks Check Out My Expanded Udemy Class
How I Got 30 More Days Worth of Time Last
Year
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Sharing is Caring. Many Thanks : )
Scott Britton
@Scottbrit
Life-LongLearner.com
Presentation Design by Ricardo
Medina