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 RelationshipCortisol

• Stress hormone

• Wake hormone

Melatonin

• Sleep hormone

3 Paths to Manage the HormonesPre-bed RitualsLighting, electronics, food, alcohol, core body temp, supplements

In the RoomDark room, cool room, relaxation

Lifestyle ChangeExercise, schedule

Ritual #1: Create a Ritual

• The brain is predictive

• Rituals provide habit and comfort

• Poor sleep habits (sleep hygiene) lead to poor sleep

“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

• 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.

Uvex or Solar Shield (available on Amazon)

Ritual #3: No ElectronicsI 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

• Protein primarily for muscle recovery

• Alcohol - limit to one drink 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

• Put anything with a digital readout where you can’t see it

• The effect is cumulative

In the Room: Cool RoomIdeal 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 ExercisesIt’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:

jen@keyboardathletes.com

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