Even if you want to sleep more than 5 hours a night, you will benefit from improving your sleep quality. Whether you’re an entrepreneur, Olympic athlete, writer, teacher, computer programmer, or the guy who takes care of the elephants at your local zoo – better sleep benefits everyone.
4) http://www.ncbi.nlm.nih.gov/pubmed/ -What do you think of this study? A potential biohack? Some alternatives that can be more easily obtained?
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I am most interested in hacking sleep, and figured I would start with my diet.
These tasks can be achieved at the same time with the following methods. Eat a Bulletproof Diet. Hack your nervous system to manage stress. Upgrade your brain. Install F.lux on your computer (it's free) Don't exercise for at least 2 hours before bed. Avoid bright lights and LCD screens at least 1 hour before bed.
I think a very correct answer to this would be “it depends”. On the other hand, improving the quality of sleep using different methods described by Dave makes it possible to reduce sleep to a certain degree (which is individual and also depends upon many factors) without detrimental effect of sleep deprivation. If the amount of sleep is reduced without improving the quality of that, what is left, then most likely this will be suboptimum in terms of performance. And of course, having the tools to quantify sleep is crucial for understanding your individual sleep patterns and for monitoring progress.
The problem is most people believe they just don’t have time to sleep as much as they should.
They tend to result in increased time in light sleep, but light sleep might lead to deep sleep. Exercise, particularly strenuous anaerobic exercise.
At Tuck, we like to divide the night’s sleep into light sleep, deep sleep, and REM sleep (we didn’t invent these classifications.) Deep sleep is slow-wave sleep (called so because of the patterns of the EEG printouts) or Stage 3 sleep (according to one classification scheme) or Stages 3 and 4 sleep (according to other classification schemes).
Other factors notwithstanding, you could look at a person’s EEG chart for a night and get an estimate of how old they are. While healthy people in their 20s spend 20% of the night in Stage 3, a typical 40 or 50 year old spends only 10% in that stage.
By the time you reach 20, that 18 hours is slashed to 6.. showed a link between easy access to the tube and increased sleep disturbances. 4.
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According to Ron Klatz, M.D., president of the American Academy of Anti-Aging Medicine, this is your antidote to too much cortisol, the stress hormone that surges in middle-aged men.
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“The cooler white and blue light emitted by a computer monitor stimulates brain activity and makes it difficult for your brain to wind down. Download the software at stereopsis.com/flux. It gradually dims your screen at sundown, shifting your monitor’s colors to warmer red hues.” — Colin Grey, a time-management coach in London, England “Watching TV at night may seem relaxing, but it beams light into your eyes, which is an ‘alert’ signal for the brain.