Anton Ivanov

How not to be "always tired" developer

Rest optimizationRest optimizationRest optimizationRest optimization

You have an issue with restif your usual rest is

You have an issue with restif your usual rest is

● Watching movies or series● Watching YouTube videos● Social networks● Surfing the net

Good rest rulesGood rest rules

● Not stay at working place● More movement● Rest for brain

Sleep optimizationSleep optimizationSleep optimizationSleep optimization

You have an issue with sleep if

You have an issue with sleep if

● Hard to wake up● Not feel awoke● Sick more often● Hard to concentrate● Pouches under the eyes● Became more irritable

Our brainOur brain

Sleep overviewSleep overview

● Men 30+ issue● Sleep phases● What is “Sleep quality” ?

Sleep optimization waysSleep optimization ways

● Sleep time tuning● Better sleep quality● Experimental methods

Sleep time tuningSleep time tuning

● Define current sleep length● Change sleep length● See difference in 1 week● 8h in bed = ~7h sleep

Better sleep qualityBetter sleep quality

● Silence● Convenience● Darkness● Cold legs issue● No gadgets● 15 min walk before sleep● Go to bed the same time

Experimental methodsExperimental methods

Food optimizationFood optimizationFood optimizationFood optimization

You have an issue with food if

You have an issue with food if

● Began to gain weight● Feel increased tiredness, loss of

strength● Sick more often● Deteriorated mood, headaches,

depression possible (hello, neocortex!)

How to solveHow to solve

● You should eat! (Captain Obvious)

● More healthy food● Cup of water● Snacks● Vitamins

SportSportSportSport

What happens if don't do sport

What happens if don't do sport

● Feel increased tiredness, loss of strength

● Sick more often● Cardiovascular diseases appears

Why we feel increased tiredness

Why we feel increased tiredness

● Our body auto-tuning system– muscles power reducing– oxygen absorption reducing

What happenswhen we do sport

What happenswhen we do sport

● More power, adrenaline, endorphins● Oxygen absorption improvement● More stress-resistant● Brain “Reset” ability● Find your type of sport

HealthHealthHealthHealth

Health is importantHealth is important

● Don't postpone for later!● Any disease – energy eater

ImplementationImplementation

level: Simplelevel: Simple

● Tune sleep time (usually increase)

● Use vitamins● More movement during a day

(lifehack: fitness tracker)

● Cup of water

level: Mediumlevel: Medium● 3+ breaks during a working hours

(lifehack: fitness tracker)

● Better sleep quality(circadian rhythms, silence, darkness, pillow, heat)

● Sleep after work(sleep during pauses can be tried)

● More healthy food(more often, snacks, porridge, vegetables, fruits, fish, nuts)

● More diverse rest(active rest, new types of rest)

level: Highlevel: High● Eat by schedule

(breakfast, lunch, dinner at scheduled time)

● Define your type of sport(boys: gym with trainer, girls: fitness in group or personal)

● No gadgets 1h before sleep● 15min walks before sleep● Visit clinic

Thank you! Questions?Thank you! Questions?

Anton Ivanov