Every part You Want To Know About Hacking Sleep

Every part You Want To Know About Hacking Sleep


In case you’ve been following me for any size of time, you already know the emphasis I place on sleep.

I will give a touch to the newcomers: It is a-freaking lot. Sleep is way and away the physique’s most essential restoration course of. It is the one time your mind “washes” itself through the glymphatic system, and with out sleep, you will die sooner than with out meals or water.

In order you may think about, I get fairly darn excited every time a brand new little bit of sleep tech really strikes the needle for me, and the SleepSpace app (use code GREENFIELD10 to avoid wasting 10%) takes that needle and blasts it off the dials. This is the reason I’m proud to introduce my visitor on right now’s podcast … Dr. Dan Gartenberg, creator of SleepSpace and a fiercely clever thoughts.

Dan is a sleep scientist with a Ph.D. in cognitive psychology, at the moment the CEO of SleepSpace, and an adjunct professor at Penn State College within the Division of Biobehavioral Well being. With 15 years underneath his belt growing sleep know-how, and a resume working for synthetic intelligence teams within the Navy and the Air Pressure, Dan has garnered greater than $3.5 million in grant awards from the Nationwide Science Basis and the Nationwide Institute of Ageing. The aim? To deal with an issue that impacts not simply the developed world, however billions across the globe: Poor sleep high quality.

Dan’s said Magnus-opus is to develop the final word linked sensible bed room the place pure treatments like sound, gentle, and vibration are used synergistically with numerous wearables and‘nearables’ (small, wi-fi gadgets within the room not connected to you) to diagnose and deal with sleep problems and enhance the sleep high quality of each human being. His present focus is on bettering insomnia and sleep apnea outcomes, which contribute to Alzheimer’s illness and coronary heart illness. The digital well being know-how created by Dan and his crew is at the moment not for medical use, which means it’s out there to most people. Individuals such as you or me can entry direct interventions on a nightly foundation, together with the very best meditations to cease a racing thoughts, a community of coaches who specialise in all elements of sleep, and the Dr. Snooze AI which options within the SleepSpace app.

Because the inventor with 5 patents, Dan is a extremely modern creator with a superior understanding of sleep problems to the overwhelming majority of different specialists. With over 10 peer-reviewed publications, and a viral TED TALK with over 5 million views, Dr. Gartenberg and his know-how have been featured on the Immediately Present, Gizmodo, NY OccasionsThe Washington PublishQuartzNPRPop SugarCNN EnterpriseReutersGet The GlossMarie Claire, Discoveries and Breakthroughs Inside Science, DC Inno, APA Journal, House Remedy, Sleep Evaluation JournalEntrepeneur.com, Enterprise Insider, Lonely Planet, and App Picker.

And for a fast options rundown, the SleepSpace app:

  • Tracks sleep with any smartphone (iOS or Android)
  • Improves sleep with sound, gentle, & vibration
  • Integrates with main wearables (Oura, Whoop, Apple Watch, Biostrap, Garmin, Eight Sleep, and extra)
  • SleepSpace Sensible Mattress for transcendent sleep experiences
  • Sensible alarm clock to awaken solely throughout the gentle sleep part
  • Circadian optimizer tracks your vitality peaks
  • Contains meditations like Yoga Nidra, Breathwork, Progressive Muscle Rest, Visualizations, and extra

Be part of me as I delve into the revolutionary world of sleep enchancment – it is certain to remodel the best way you method your nightly slumber.

Throughout our dialogue, you will uncover:

-Delayed sleep part syndrome in youngsters…09:13

  • SleepSpace (use code GREENFIELD10 to avoid wasting 10%)
  • Alcohol destroys sleep structure
  • Ketone drink
  • Ben’s expertise with natural wine
  • How Dr. Daniel received curious about sleep issues?
  • Giulio Tononi
  • Private points as a teen
    • Delayed Sleep Part Syndrome – could be behavioral or chemical imbalance
    • Irregular sleeping habits
  • Took a neuroscience course at school
    • Sleep is the muse of our consciousness
  • Making an attempt to reinforce sleep non-invasively
  • The reason for delayed sleep part syndrome in youngsters
  • Society as an entire misplaced contact with the circadian rhythm
  • Common sleep schedule is crucial
  • Power stress causes excessive ranges of cortisol
    • Performs a task in sleep issues
  • Youngsters break free from father or mother’s circadian rhythm
    • It’s time to go your individual manner
    • Evolutionary biology
  • Wendy Troxel
  • Some folks have chemical imbalance
    • Can’t get into common sleeping cycle
  • Exterior elements are extra prevalent in sleep issues

-Why do folks sleep?…20:48

  • Each animal sleeps
  • 6 principal causes for sleep:
    1. Vitality conservation
      • You want vitality to hunt for meals throughout the day
    2. Cooling of mind
      • In case you don’t sleep, you die
      • Mind cells are broken
    3. Studying and reminiscence
      • Synaptic Homeostasis of Giulio Tononi
      • You down-regulate all of the synapsis throughout the day
      • Integration to long-term reminiscence happens throughout REM sleep
    4. Emotional processing
    5. Restoration and Resilience
    6. Mind Metabolic Clearance

-Mind cooling bio-hacks…22:33

  • Mind cooling gadgets
    • Ebb (at the moment unavailable)
    • Lowers metabolic exercise of mind cells 
    • Ben’s expertise with the gadget
  • Eric Nofzinger developed the Ebb
  • Moona
  • Enough room temperature for sleep
  • Warming ft (taking a heat tub, carrying socks) reduces the time to go to sleep
  • Lowering inside physique temperature helps you go to sleep
  • Why does physique temperature lower when the ft get heat?
  • Ben’s expertise with socks and sleep
  • SleepMe’s cooling blanket (use code BEN to avoid wasting 25%)

-Studying and reminiscence bio-hacks…36:02

  • Sleeping over earlier than making selections
  • 20-minute sleep deprivations and naps
  • Naps will not be really useful for folks with insomnia
  • The thought of focused reminiscence activation
    • Constructing an affiliation between a stimulus and cognitive state
    • Replaying stimulus in several levels of sleep
  • Programing of neuro-circuitry is extra essential
  • Dr. Daniel has a number of patents and would like to collaborate
  • Working with Sage Rader of Neuroacrobatics
  • The principle drawback was replaying the sound that doesn’t wake you up
  • SleepSpace (use code GREENFIELD10 to avoid wasting 10%)
  • Analysis of SleepSpace app
  • Sleep monitoring and wearable gadgets
  • Different apps measure the sleep after the sleep has occurred
  • Focused Reminiscence Reactivation
  • Polysomnography knowledge collected over 24 interval
  • AUC values utilizing coronary heart fee and movement knowledge 
    • 0.77 for gentle sleep
    • 0.90 for deep sleep
    • 0.85 for REM
    • 0.95 for wake
  • Ideally suited is 2 hours of deep sleep, 2 hours of REM, plus gentle sleep

-The influence of wearable gadgets in bed room…48:39

  • SleepSpace Sensible mattress gadget with app (use code GREENFIELD10 to avoid wasting 10%)
    • Measures motion, not coronary heart fee
    • Creating the power to measure coronary heart fee
    • Measures respiration to some extent
  • Helps in diagnosing sleep apnea, in collaboration with Wesper
  • The purpose is to trace non-invasively
  • EMF influence on sleep within the context of wearables 
  • Bed room ought to be a protected house from Wi-fi indicators, soiled electrical energy
  • Shielded Therapeutic Shielded Materials for Canopies and Curtains
  • Dr. Daniel’s gadgets don’t emit EMF
    • Works utterly offline
    • Solely on one facet of the mattress
  • No analysis on EMF influence on folks
  • Telephones are dopamine-creation machines
  • Breathwork, meditation, and Yoga Nidra periods within the SleepSpace app (use code GREENFIELD10 to avoid wasting 10%)

-Ideas when you get up in the midst of the evening…58:45

  • Kion Sleep
  • Crimson lightbulbs within the bed room
  • Waking up often isn’t an issue
  • In case you’re up greater than half-hour, it is problematic
  • Keep hydrated to get extra deep sleep however push consuming slightly bit earlier within the day
  • Push bedtime slightly later, go to mattress extra drained
  • Sleep restriction remedy reasonably than sleep deprivation remedy for insomnia
  • Individuals with insomnia get much less deep sleep and extra more likely to get Alzheimer’s illness

-Why folks have insomnia and the way can cognitive behavioral remedy assist…1:03:04

  • Foremost principle for why folks have insomnia is the 3P mannequin          
    1. Predisposing elements
      • Hyper-aroused biology
      • Worrisome considering fashion
      • Circumstances of life
    2. Precipitating elements
      • Coping with loss of life
      • Work stress
    3. Perpetuating elements
      • Constructing behaviors round insomnia
  • Advisable remedy isn’t a drug
  • Cognitive Behavioral Remedy for insomnia is a lot better
    • Addressing points at its core
    • Included within the SleepSpace app
  • How does Cognitive Behavioral Remedy work?
    • Sleep compression
    • Stimulus management
    • Sleep hygiene
    • Cognitive coaching to handle energetic ideas that type round sleep
    • Coaching leisure
    • Respiratory and prayer for ruminating ideas

-Treatments for sleep apnea…1:09:59

Intracranial balloon adjustment

-The very best facet to sleep on…1:21:17

  • Sleeping on proper facet is best from a gastro-intestinal perspective 
  • Is sleeping in your again higher?
    • not good for sleep apnea
    • good for again ache
  • Podcast with Dr. Peter Martone:

-Suggestion for pharmaceutical or supplemental options…1:22:45

Remaining suggestions for sleep enchancment…1:26:31

  • Examined deep sleep stimulation within the lab
  • Taking part in of 1.2 Hz sound wave will increase delta-wave sleep
    • Integrated in SleepSpace app (use code GREENFIELD10 to avoid wasting 10%)
  • Crimson gentle surroundings
    • Know the place you’re in circadian rhythm
  • Blue Gentle Eating regimen well being hack for smartphones
  • Sleeping with pets
    • Usually, no pet sleeping
    • Consolation that pets carry can result in a relaxed state
    • Pets may disturb your sleep

-And rather more…

Upcoming Occasions:

  • Well being Optimisation Summit: June seventeenth – 18th, 2023

Be part of me at The Well being Optimisation Summit in London! That is your likelihood to be a part of a neighborhood of two,500 like-minded folks and study from world-leading well being audio system. You’ll fast-track your well being journey, uncover cutting-edge secrets and techniques and hacks, discover the most recent tech and devices, and discover the cleanest and healthiest dietary supplements and nutrient-dense meals. Do not miss out on this unbelievable expertise! Use code BENGREENFIELD for 10% off common and VIP tickets. Be taught extra right here.

  • HUM2N Occasion: June nineteenth, 2023

Don’t miss this unbelievable alternative to study from the very best within the subject and take your biohacking journey to the following degree. You’ll get the possibility to be concerned with a personal community of biohackers, a stay dialogue with myself and Dr. E, a stay Q&A, an experiential biohacking expertise, tasty meals, and an opportunity to win some mind-blowing prizes! Be taught extra right here.

Click on right here for the total written transcript of this podcast episode.

Assets talked about on this episode:

Dr. Dan Gartenberg:

– Podcasts:

– Books:

– Different Assets:

Episode sponsors:

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Do you’ve gotten questions, ideas, or suggestions for Dan Gartenberg or me? Depart your feedback beneath and certainly one of us will reply!

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