"Hacking Sleep" by Dan Gartenberg
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Transcript of "Hacking Sleep" by Dan Gartenberg
Hacking Sleep
Daniel Gartenberg
PhD Candidate in Applied Psychology
Founder @ Proactive Life LLC
What is sleep?
From: www.proactivesleep.com
Stages of Consciousness
What is sleep debt?
Huber et al., (2006); Thomas et al., (2000)
Short term effects:
- Increased blood pressure, snacking on fatty foods, insulin resistance, decrease in various cognitive functions, decrements in the ability to learn, weakened immune system
Long term correlations:
- Decreased life span, increased obesity, cardiovascular disease, Type 2 Diabetes, increased likelihood of flu or cold, neurological disorder
Diekema, (2009); Tononi & Cirelli (2005), Kripke et al., (2002)
Getting >1 hour less sleep
What’s to be done?
Change the culture
Understand ourselves better
Get more out of less
Sleep Tools
Sleep Smart Alarm Clock Proactive Sleep Alarm Clock
Available on the app store
Sleep-2-Peak Mind Metrics
Proactive Sleep
Sleep Smart Alarm Clock
What works?-Waking up in a lighter sleep phase for naps
-Listening to certain noises or meditations before sleep
-Increasing deep sleep by playing specific tones during deep sleep
-Promoting lucid dreaming with specific phrases or cues
-Improving alertness by figuring out the optimal times to go to bed and wake up
A New Scientific Finding
Several research studies demonstrated that auditory stimulation during Slow Wave Sleep results in enhancement of Slow Wave Activity and improvements of memory
(Ngo, Claussen, Born, Molle, 2013; Tononi,
Riedner, Hulse, Ferrarelli, Sarasso, 2010).
Retention of word pairs
QS Sleep Study
http://www.meetup.com/DC-Quantified-Self/
Let’s test it together
Sleep Tools
Hexoskin
Galaxy Gear
Actiwatch
Sleep Phones
Procedure
• 2 week study where every night participants
- Learn 10 word associations
- Are tested on 10 word associations
- Sleep with the iPhone on the bed
- Perform a 2 minute psychomotor vigilance task
- Are tested again on the word associations
- Answer 2 subjective questions
• Within Groups Design with 3 conditions:
- No stimulation
- 20 minutes of stimulation
- 40 minutes of stimulation
• Send me 2 weeks of your data and I will do a full analysis for you
What I will give you
-I will do a full analysis on your data and tell you about:
-Information about sleep efficiency, sleep amount, bedtime, wake time, number of awakenings, and estimated deep sleep
-Whether the auditory stimulation worked for you
Or something else?
Prevent night terrors, increase deep sleep, induce lucid dreaming, improve sleep efficiency, improve physical performance, improve group training, address shift work problems, improve employee health through improved sleep, administer cognitive behavioral therapy to treat sleep disorders, address PTSD, insomnia, and delayed sleep phase syndrome