Sleep Hacks: How to Sleep Better

Hacking Your SleepPractical 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

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These are adapted from my personal experience as well as

writing from

BulletProof Exec Sleep Hack Dojo WebMD Ari Meisel

GOALof sleep hacking

GOALof 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 than2pm

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 OtherCaffeine 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 time8oz

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

hours1.5-2of 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

“Noise, especially when loud and abrupt can

prevent us from having a restorative sleep”

-Captain obvious

simple things to conquer thisTWO

1) use ear plugs

TWOsimple 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

TWOsimple 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

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Breathing

BreathingIf 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

sleepImportant 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 3hrs before 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 windowi.e. wake me up within 30 minutes of 6am during a light sleep window

What I use: zeoIn 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@ScottbritLife-LongLearner.com

Presentation Design by Ricardo Medina