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This presentation on sleep hacking provides an overview of some of the variables that affect sleep. Understanding these variables provides insight into how to optimize your sleep so you can achieve a better sleep. I tried to include some less obvious sleep hacks as a precursor to my class: Sleep Hacking - How to Dominate Your Sleep in Less than A Week
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"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
How I Got 30 More Days Worth of Time Last Year
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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
Click Here!
