THEPOWEROFWHENQUIZ.COM
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1 TAKE THE QUIZ BEFORE THE TALK! THEPOWEROFWHENQUIZ.COM LEARN YOUR CHRONOTYPE: LION BEAR WOLF DOLPHIN
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3 How to be Better in Bed Sleep Strategies for Bio-Hacking with Dr. Michael Breus The Sleep Doctor (tm)
4 Sleep occurs based on two separate processes Drive Rhythm
5 Sleep occurs based on two separate processes Drive Rhythm
6 Sleep occurs based on two separate processes Drive Rhythm
7 Sleep occurs based on two separate processes Drive Rhythm
8 Sleep architecture Wake Light Deep REM
9 Stages 3 & 4 - Wake up and feel great sleep - Physically restorative - Blood pressure drops - Respiration slows - Growth hormone increases for muscle repair - Most during first third of the night
10 REM sleep - Mentally restorative - Moving information from short to long term memory - Muscles become more relaxed - Increase of respiration rate, blood pressure, pulse, and temperature - Dreaming occurs because of increase in brain activity - Most during last third of the night
11 Sleep Hack #1: How to Hack your bedtime
12 The bedtime calculator Socially determined wake up time hours Optimal bedtime
13 The bedtime calculator Socially determined wake up time hours Optimal bedtime
14 The bedtime calculator 6:30 am hours 11 pm
15 How to find your optimal bedtime 6:30 am hours 11 pm
16 Sleep Hack #2: How to Sleep Hack your Bedroom
17 The ultimate sleep environment
18 The ultimate sleep environment Light affects the biological clock and melatonin production and release LIGHT IS MEDICINE Change your bulbs to 40 watts, install night lights in the bathroom and keep a book light in bed and..
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20 The ultimate sleep environment Set the timer on your TV Never use snooze button Consider earplugs (NLR at 32), a sound machine (with Ocean Sounds), or an app with relaxation exercises (Progressive Muscle Relaxation)
21 The ultimate sleep environment Mattress Pillows Sheets (thread count)
22 The ultimate sleep environment How to Pick the right mattress: 1) Show up at the end of the day 2) Wear socks, sweats, and bring your pillow 3) Identify 3-5 beds you are interested in: innerspring, memory foam, latex, and air 4) Lie down in your starting sleep position, with your pillow 5) Set the timer for 7 min 6) Close your eyes and relax, once you hear the timer, rate it ) Move to the next bed and then compare ratings with partner
23 The ultimate sleep environment Avoid caffeine after 2pm Alcohol: A glass for a glass Food affects your sleep
24 The ultimate sleep environment
25 The ultimate sleep environment GOT WARM MILLK?
26 The ultimate sleep environment Does aromatherapy really work? Yes: Falling asleep Satisfaction with sleep Do not wake up as much
27 Sleep Hack #3 Nap Hacking
28 Strategic napping - A nap with more stage 2 sleep increases alertness and motor skills - A nap with more stage 3 and 4 sleep improves memory and clears your mind - A nap with more REM sleep inspires creativity and heightens perception
29 Strategic napping
30 Strategic napping REM nap (90m)
31 Strategic napping Stage 3 and 4 nap (90m)
32 Strategic napping Perfect blend (90m)
33 Nap-a-latte - 6oz cup of drip coffee - 25-minute nap - Reduces adenosine build-up - Caffeine kicks in - You are good for 4 hours
34 Sleep Hack #4: Polyphasic Sleep
35 Sleep hacking/polyphasic sleep Siesta 6 core hours 20-minute nap at 1pm (-40m)
36 Sleep hacking/polyphasic sleep Two nap method 4.5 hours (11pm-3:30am) 20-minute naps at noon and 4pm (-110m)
37 Sleep hacking/polyphasic sleep Three nap method 3 hour core (12:30-3:30am) Naps at 7:30am, 11:30am, and 4:30pm (-200m)
38 Sleep Hack #5: Sleep Tips
39 8 tips during the evening 8 effective tips during the night
40 8 tips during the evening Limit alcohol 3 hours before bed
41 8 tips during the evening First cup, 90 min after waking up, last at about 2pm
42 8 tips during the evening Power down 1 hour before bed
43 8 tips during the evening Notepad on bedside table
44 8 tips during the evening Select a bedtime and stick to it
45 8 tips during the evening TV ok but no ipad. Avoid engagement
46 8 tips during the evening Stay cool in bed
47 8 tips during the evening Know your Chronotype
48 The Ultimate Life Hack: Know and follow your Chronotype
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