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"Hacking Sleep" by Dan Gartenberg


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Spark Weekend DC Day 2

Spark Challenge: Go to bed within one hour of your predetermined bed time for 30 days.

Published in: Self Improvement
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"Hacking Sleep" by Dan Gartenberg

  1. 1. Hacking Sleep Daniel Gartenberg PhD Candidate in Applied Psychology Founder @ Proactive Life LLC
  2. 2. What is sleep? From: Stages of Consciousness
  3. 3. What is sl eep debt? Huber et al., (2006); Thomas et al., (2000) Short term effects: - Increased blood pressure, snacking on fatty foods, insulin resistance, decrease in various cognitive functions, decrements in the ability to learn, weakened immune system Long term correlations: - Decreased life span, increased obesity, cardiovascular disease, Type 2 Diabetes, increased likelihood of flu or cold, neurological disorder Diekema, (2009); Tononi & Cirelli (2005), Kripke et al., (2002)
  4. 4. Getting >1 ho ur less sleep
  5. 5. What’s to be done? Change the culture Understand ourselves better Get more out of less
  6. 6. Sleep Tools Sleep Smart Alarm Clock Proactive Sleep Alarm Clock Sleep-2-Peak Mind Metrics Available on the app store
  7. 7. Proactiv e Sleep
  8. 8. Sleep Smart Alarm Clock
  9. 9. What w orks? -Waking up in a lighter sleep phase for naps -Listening to certain noises or meditations before sleep -Increasing deep sleep by playing specific tones during deep sleep -Promoting lucid dreaming with specific phrases or cues -Improving alertness by figuring out the optimal times to go to bed and wake up
  10. 10. A New Scien tific Finding Several research studies demonstrated that auditory stimulation during Slow Wave Sleep results in enhancement of Slow Wave Activity and improvements of memory (Ngo, Claussen, Born, Molle, 2013; Tononi, Riedner, Hulse, Ferrarelli, Sarasso, 2010). Retention of word pairs
  11. 11. QS Slee p Study C-Quantified-Self/
  12. 12. Let’s test it together
  13. 13. Sleep Tools Hexoskin Galaxy Gear Actiwatch Sleep Phones
  14. 14. Proce dure • 2 week study where every night participants - Learn 10 word associations - Are tested on 10 word associations - Sleep with the iPhone on the bed - Perform a 2 minute psychomotor vigilance task - Are tested again on the word associations - Answer 2 subjective questions • Within Groups Design with 3 conditions: - No stimulation - 20 minutes of stimulation - 40 minutes of stimulation • Send me 2 weeks of your data and I will do a full analysis for you
  15. 15. What I wi ll give you -I will do a full analysis on your data and tell you about: -Information about sleep efficiency, sleep amount, bedtime, wake time, number of awakenings, and estimated deep sleep -Whether the auditory stimulation worked for you
  16. 16. Or someth ing else? Prevent night terrors, increase deep sleep, induce lucid dreaming, improve sleep efficiency, improve physical performance, improve group training, address shift work problems, improve employee health through improved sleep, administer cognitive behavioral therapy to treat sleep disorders, address PTSD, insomnia, and delayed sleep phase syndrome