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Sleep Hacks: How to Sleep Better

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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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Sleep Hacks: How to Sleep Better

  1. Hacking Your Sleep Practical Sleep Hacks curated by @Scottbrit
  2. "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
  3. "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
  4. A Preview of A New Premium Online Course: How I Got 30 More Days Worth of Time Last Year Click Here!
  5. These are adapted from my personal experience as well as writing from BulletProof Exec Sleep Hack Dojo WebMD Ari Meisel
  6. GOAL of sleep hacking
  7. GOAL of 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.
  8. What Variables Affect How Well We Sleep?
  9. Diet Environment Breathing Consistency Exercise What Variables Affect How Well We Sleep?
  10. Diet
  11. On Caffeine A.K.A Coffee Limit it to one to two cups a day (ideally 0)
  12. it takes the average person 5-8 hours for the caffeine to reach its half-life Your last cup should be no later than 2pm On Coffee
  13. Gradually shift to decaf if you can. You can even go half regular/half decaf BUT I LOVE THE TASTE/RITUAL! Me too!
  14. • Also avoid – Soda – Chocolate – Certain over the counter headache – medicines like Aspirin Don’t Forget Other Caffeine Sources A full list of OTC medicines and other caffeine sources caffeine here
  15. 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
  16. It’s no fun waking up twice a night to use the restroom…. :(
  17. Limiting Bathroom Wakeups Limit the amount of liquid you consume to 1.5 hours before bed time 8oz
  18. For the Fellas
  19. If you find yourself waking up multiple times a night to use the restroom, this may be due to prostate issues.
  20. to get this fixed, I recommend seeing a doctor
  21. but a popular vitamin that promotes prostate health is… (and limits waking up to use the little boys room)
  22. but a popular vitamin that promotes prostate health is.. Saw Palmetto (and limits waking up to use the little boys room)
  23. environment
  24. Electronic Screens Are Evil
  25. Exposure to blue light from the screens of common electronic devices can inhibit melatonin production (computers/tvs/phones)
  26. Melatonin is the sleep hormone we produce as the sun goes down that is responsible for making us feel tired and ready for bed
  27. Ways to Conquer Blue Light Avoid the use of screens within hours 1.5-2of going to bed
  28. but really? Ways to Conquer Blue Light How the heck can I be productive?
  29. 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
  30. 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
  31. Rock Blue-Light Blocking Shades There are sunglasses with lenses that block blue light.
  32. 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
  33. ―Noise, especially when loud and abrupt can prevent us from having a restorative sleep‖ -Captain obvious
  34. simple things to conquer this TWO
  35. 1) use ear plugs TWO simple things to conquer this
  36. 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 TWO simple things to conquer this
  37. Sleep in A Cool Temperature
  38. Being too cold or hot can result in a waking up throughout the night
  39. Most people sleep best in a cool environment between 65-70degrees
  40. Get More Tips on Optimizing Your Enviroment in this Premium Online Course How I Got 30 More Days Worth of Time Last Year Click Here!
  41. Breathing
  42. Breathing If You Can’t Breathe….You Can’t Sleep
  43. Nasal congestion • Being overweight • Smoking • Allergies • Anything that makes breathing more difficult can disrupt our sleep:
  44. A Quick Fix?
  45. To optimize breathing can require some serious life changes. However one simple thing you can do is wear Breathe Right strips A Quick Fix?
  46. 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?
  47. Why It’s Always Better To Breathe Through Your Nose
  48. 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
  49. Consistency
  50. Our bodies love consistency
  51. Consistent sleep schedules encourages optimal Deep and REM sleep Important for the optimal flow of neurotransmitters and hormones that help regulate our bodies
  52. In Plain English…
  53. In Plain English Go to bed and wake up around the same time everyday In Plain English…
  54. Exercise
  55. Regular exercise makes us tired
  56. 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
  57. It also promotes increases in deep sleep and reduces awakenings Regular exercise makes us tired
  58. When to Exercise
  59. Avoid strenuous 3hrsbefore 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
  60. This is why you feel half asleep after you wake up even though you got plenty of sleep waking up
  61. 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
  62. 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
  63. TWOsolutions
  64. 1) Don’t use an alarm clock TWOsolutions
  65. TWOsolutions 2) Use a Smart Wake Alarm
  66. 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 window i.e. wake me up within 30 minutes of 6am during a light sleep window
  67. What I use: zeo In addition to a smart alarm, I use a Zeo to monitor and optimize my sleep
  68. An Even Cooler Benefit
  69. The measurement and calibration of my sleep quality and offline habits has resulted in behavior changes An Even Cooler Benefit
  70. 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
  71. DO YOU WANT TO LEARN MORE ABOUT HACKING YOUR SLEEP??
  72. "Scott provides a clear and applicable path towards a better sleep cycle. My habits have drastically changed" -Sean C
  73. For a more Hacks Check Out My Expanded Udemy Class How I Got 30 More Days Worth of Time Last Year Click Here!
  74. Sharing is Caring. Many Thanks : ) Scott Britton @Scottbrit Life-LongLearner.com Presentation Design by Ricardo Medina

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