Learn how cocaine, alcohol and also sex destroy our deep sleep (the most rejuvenating stage of our sleep) and what we can do to minimize the damaging effects.

1. SWIPE LEFT
To Learn More…
Cocaine, Alcohol & Sex
Destroy Your Deep Sleep –
Here’s How

2. Here’s the answer…
Which Sleep Graph (A, B, C, D) Fits to Which
Pre-sleep Activity (1, 2, 3, 4)?

3. Alcohol

4. Alcohol
Reduces sleep
onset latency
“You fall asleep
faster”
You wake up
more often
Little, late and disrupted
deep sleep

5. Cocaine

6. Cocaine
Poor HRV
Long-term average
Long-term average
VERY long sleep
onset latency
Very
disrupted
sleep
Destroys your
DEEP SLEEP!
Highly elevated
body temperature
Super high “resting”
heart rate

7. Sex

8. Sex
Boosts your
heart rate
Releases sleep
enhancing
hormones incl.
oxytocin,
norephinedrine and
vasopressin
Making it harder
to fall asleep
And get into first
deep sleep stage
BUT

9. Sober

10. Sober (& Optimized)
Short time to fall
asleep (sleep onset latency)
Early and long 1st
deep sleep stage
(Deep Sleep Densification) Super long total
deep sleep
Long REM sleep
(in 2nd half of night)

11. A.2
B.1
C.3
D.4
Solution
Did you get it right? ;)

12. Bringing It All Together
> Drugs, alcohol, like late caffeine and late heavy workout
put a toll on our deep sleep
> The price for too little deep sleep is high – for our energy
levels, our performance, our health and our happiness
> Prioritizing deep sleep does NOT mean losing fun in life
> It DOES means doing these things at the right time at a
reasonable frequency

13. Cocaine Alcohol
Sex Sober
> Don’t do it (my personal opinion)
> We have way better (and more
sustainable) strategies at hand to boost
your performance and alertness
> Don’t (ab)use alcohol as your daily calm
down routine – we have better alternatives!
> Keep it for your social highlights (and then
enjoy it wholeheartedly)
> Don’t boost your heart rate too high right
before sleep – enjoy the slower practices
> Keep the longer, more active and sporty
sessions for the mornings and days ;-)
> Deep Sleep Densification is not as hard
as you might think – but it’s worth it
> Try to stick to some simple sleep
enhancing routines on most of the days
(it’s about the habits not the exceptions!)

14. Wanna Go Deeper into the Art & Science of
Deep Sleep Densification?
> Chrissurel.com/THEPULSE

15. Please tag a
leader who
will find this
valuable..