The document discusses strategies for improving sleep quality, emphasizing the importance of both sleep quality and quantity. It outlines various 'hacks' such as managing light exposure, temperature, air quality, and breathing techniques to enhance sleep. The author also suggests reducing electromagnetic fields by disabling devices at night for better rest.

1. Sleep Hacking
How I used powerful sleep hacks to get by on less than 6.5 hours sleep a
night
Darragh O'Neill 1

2. Why sleep hack?
• Quality over quantity
• More time
• More recovery in less time
• Higher state of vitality and wellbeing
• Etc..
Darragh O'Neill 2

3. What does quality mean then?
• ?
• ?
• ?
• ?
Darragh O'Neill 3

4. What does quality mean then?
• Quantity of sleep(not too much or too little)
• Sleep timing(same time to rise and fall asleep)
• Sleep latency(low latency)
• Sleep architecture(various factors affect this; discussed later)
Darragh O'Neill 4

5. How do I improve the quality then?
• Light
• Temperature
• Air quality
• Improve breathing
• EMF
Darragh O'Neill 5

6. Light hacking(Darragh’s sleep
commandements!)
• Law 1: Thao shall sleep in a pitch black environment
• Law 2: Thao shall wakeup in a bright environment
• Law 3: Thao shall not let melatonin reducing bluelight in the evening
Darragh O'Neill 6

7. Temperature hacking
• Don’t leave radiators on late in the bedroom
• Use a fan to cool off
• Good bedsheets
• Proper duvet
Darragh O'Neill 7

8. Air hacking
• Invest in a hepa air filter
• Keep indoor plants in the bedroom
Darragh O'Neill 8

9. Breathing hacks
• Breath right strips
• Turbine nasal dilator
• Always breath through your nose
Darragh O'Neill 9

10. Darragh O'Neill 10

11. EMF hacks
• Disable wifi at night
• Put phone on aeroplane mode
• No bluetooth accessories
• Don’t sleep next to electronics
Darragh O'Neill 11

12. My sleep tracking devices
Darragh O'Neill 12

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