"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