how to' guide for better sleep
DESCRIPTION
Two simple changes for better sleep. *Bonus: another tool added to help you fall asleep quicklyTRANSCRIPT
simple steps
to better sleep
guide for better sleepsimple changes to better sleep
Pamela Day, @ZibbyZ 16 Oct 2012
Pamela Day, @ZibbyZ
better sleep: how?These two changes will impact the quality of your sleep. Designed to be simple and inexpensive
First: change the color temperature of your computer
Second: blackout your sleeping room
16 Oct 2012
Pamela Day, @ZibbyZ
better sleep: f.luxChange the color temperature to more closely reflect nature’s (adjusting brightness is ineffective)
F.lux (I have no vested interest)
Google it Download it (it is FREE)
Install it Input geographic location
Important that you are not using other bright lights late at night, otherwise this is pointless
16 Oct 2012
better sleep: blackoutCover windows completely blocking out light
‘Blackout’ curtains ready made at JC Penny, Bed & Bath, etc.
On a tight budget?
Cardboard/Old foam core and duck tape
Don’t forget to measure your windows
Tape over all device lights
Use painters tape – gentle on surfaces
Do a test run during the day – don’t wait till you are tired
16 Oct 2012Pamela Day, @ZibbyZ
better sleep: bonus
Not a zombie cocktail
better sleep: brain freezeA simple, effective solution for insomnia
Use an ice pack or wrap on your forehead
Put ice packs/wraps in your pillowTake a very cold shower before bed –
focused on your head
Cooling your prefrontal cortex lowers the metabolic rate of the area (this happens naturally to most people) communicating it is time to sleep. It called cerebral hypothermia
better sleep: report backdid you try any of these changes?
what worked for you?/what didn’t?
find me on twitter
@ZibbyZ
or leave comments below
thank you
for your
attention
16 Oct 2012Pamela Day, @ZibbyZ
nerd notes: not required readingmy observations
fl.ux light my entertaining attempt to illustrate
what a room looks like with blackout curtains
cerebral hypothermia for sleep
poor sleep = not optimized you
Pamela Day, @ZibbyZ
sleep: my observations f.lux results
effective: fell asleep at my laptop 3 out of 4 nights would never happen without the color temperature
adjustment wish I could ‘adjust’ the f.lux clock
blackout curtains don’t find myself waking and trying to figure out what time
it is has a calming effect when going to sleep
brain freeze I fall asleep much faster, and my agitated brain quiets
recommendations: all three
16 Oct 2012
f.lux: can you tell?
16 Oct 2012Pamela Day, @ZibbyZ
blue/pink 6500K
yellow/orange 2000k tungsten
Pamela Day, @ZibbyZ
blackout curtains
16 Oct 2012
it worked
cerebral hypothermia?People who suffer from insomnia have an
active prefrontal cortex at bedtime Healthy sleepers have a lower rate of activity in
their prefrontal cortex at bedtime
Chilling the prefrontal cortex lowers the metabolic rate of the area
This chilling results in falling asleep faster, and achieving restorative sleep
little/poor sleep = not epic The ‘edge’ you get from not sleeping?
Yeah, no.
Getting less than 6 hours a night is a kind of chronic stress that impairs how the body/brain functions.
Frontal lobe functioning suffers: speech (word choice) novel/creative thinking reaction time to unpredicted change
Prefrontal cortex (part of the frontal lobe) suffers: judgment logical decision making impulse control attention ability to comprehend non-verbal social signals
guide for better sleep
16 Oct 2012Pamela Day, @ZibbyZ
love it, think it s
ucks, questio
ns?
yes, please!
simple changes to your environment