Published on March 4, 2014
Sleep Your Way to Success (No, not like THAT) By Jen Waak of Keyboard Athletes
“I’ll sleep when I’m dead.”
How Lack of Sleep Aﬀects Us • • • • • • Memory and Learning Productivity Creativity Weight Mood Health
Cortisol/Melatonin Relationship Cortisol • Stress hormone • Wake hormone Melatonin • Sleep hormone
3 Paths to Manage the Hormones Pre-bed Rituals Lighting, electronics, food, alcohol, core body temp, supplements In the Room Dark room, cool room, relaxation Lifestyle Change Exercise, schedule
Ritual #1: Create a Ritual • • The brain is predictive • Poor sleep habits (sleep hygiene) lead to poor sleep Rituals provide habit and comfort “Rituals enhance the enjoyment of consumption because of the greater involvement in the experience that they prompt.” Rituals Enhance Consumption, Carlson School of Management, University of Minnesota
Ritual #2: Dim Lighting • Normal room light can still disrupt sleep • Amber glasses block blue light from electronics • Uvex or Solar Shield (available on Amazon) Amber glasses simulate physiologic darkness “The amber lens group experienced signiﬁcant improvement in sleep quality relative to the control group and a more positive aﬀect. Mood also improved signiﬁcantly relative to controls.” Chronobiol Int. 2009 Dec;26(8):1602-12.
Ritual #3: No Electronics I know you won’t actually give up your devices so... • Reduce mental and visual stimulus • F.lux (computers, tablets, smartphones) • Amber goggles “Melatonin suppressions after 1-h and 2-h exposures to tablets viewed with the blue light were signiﬁcantly greater than zero.” Applied Ergonomics 2013 Mar;44(2):237-40.
Ritual #4: Food & Alcohol • High carb meal 4 hours prior to bed • • Avoid caﬀeine • Alcohol - limit to one drink Protein primarily for muscle recovery American Journal of Clinical Nutrition February 2007 vol. 85 no. 2 426-430 “A carbohydrate-based high-GI meal resulted in a signiﬁcant shortening of [sleep onset latency] in healthy sleepers compared with a low-GI meal and was most eﬀective when consumed 4 h before bedtime.” Am J Clin Nutr February 2007 vol. 85 no. 2 426-430
Ritual #5: Warm/Hot Bath • We should have lower body temps in the evening • Hot bath will cause your body temp to rapidly drop when getting out “The core body temperature measure of insomniacs was signiﬁcantly higher than good sleepers.” Am J Physiol Regul Integr Comp Physiol. 2006 Apr;290(4):R1115-21.
In the Room: Dark Room • • Blackout or heavy curtains • The eﬀect is cumulative Put anything with a digital readout where you can’t see it
In the Room: Cool Room Ideal ambient temp: 60-67 Cooling products • • Wicking sheets & pillows: Sheex Cool Gelmat / ChillGel / Chilipad “The thermal environment is one of the most important factors that can aﬀect human sleep.” Journal of Physiological Anthropology 2012, 31:14
In the Room: Relaxation Exercises It’s all about stress management! • • • • Count sheep Head-to-toe muscle relaxation Focused breathing Unclench your jaw
Lifestyle Changes: Exercise • Moderate intensity exercise program • • 150 minutes per week Takes 10-16 weeks to see results “Compared with controls, subjects in the exercise training condition showed signiﬁcant improvement in the [Pittsburgh Sleep Quality Index] global sleep score at 16 weeks, as well as in the sleep parameters of rated sleep quality, sleep onset latency, and sleep duration.” JAMA. 1997 Jan 1;277(1):32-7.
Lifestyle Changes: Schedule • The body and brain thrive on prediction • Keep a consistent schedule • Work with your body’s natural rhythms
Your 30-Day Challenge • Pre and post assessment: Pittsburgh Sleep Quality Index • • • Habit 1: Days 1-30 Habit 2: Days 15-30 Keep a daily sleep journal
Thank You! Questions or improve your sleep: firstname.lastname@example.org View/download sleep references: http://keyboardathletes.com/sparkweekend-sleep
What About Naps? Naps rule! • • • 10-20 minute power nap 60 minute brain booster 90 minute creative boost Napping after 4pm has been shown to disrupt evening sleep
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