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Mindful Awareness Training System

Mindful in mind, body and spirit.

How To Hack Your Sleep

by neill on August 17, 2011

This is a Q&A with Daniel from sleephackdojo

Neill: Why are you interested in sleep and why do you think that we
should be too?

Daniel: I'm a philosophy student, so I'm naturally very curious when it
comes to things like consciousness and how our mind works. I always
found it weird how we spend one third of our day just lying in bed and
not being conscious at all (thought this is, incidentally, a myth).
When I grew older and became concerned with things like productivity, I
quickly became aware of the correlation between sleep and available
energy and how a bad sleep schedule could mess up all my productivity.
I'm somewhat prone to oversleeping, especially during the wintertime.
This would frequently ruin my schedule and throw my projects off for
days. I'd often sleep 10 or more hours per night and still felt tired
when I got up.

Something had to be done. As I started researching the matter, I
noticed that I'm not the only person who has sleep problems, and that
it is actually rather the norm in today's world.

Neill: So what's wrong with our sleep?

Daniel: It's pretty simple: our sleep system evolved for a totally
different world than the one we live in today. We can theoretically
stay up all night and busy ourselves with digital entertainment (or
work, for that matter). We have access to light 24/7, so we can go to
sleep whenever we want. Besides that, we live a highly unnatural
lifestyle. This disrupts our circadian rhythm (the body's sleep/wake
system) and our hormonal balances.

All of this wreaks havoc on our sleep system and if we don't sleep
well, we're not ready to function optimally during the day. If our
sleep isn't revitalizing, we're not energized and we can't give our
best.

Neill: You mentioned your sleep problems. Are these the same kind of
problems for everyone?

Daniel: Yes and no.
Let's differentiate between two things: sleep itself and the effect it
has on our waking life.
The problems we have with sleep itself are mostly the same for
everyone. We all lead roughly the same lifestyle. We go to bed late, we
eat unnatural foods, we sit at our desks too much and exercise too
little, we drink alcohol and smoke tobacco. Then there are all the
lights and sounds during the nighttime - it's never really quiet.

All of this reduces the quality of our sleep.

Then there's the effect this has on our waking life. Some of us are
self-employed or students and can structure our days however we like.
Many of us get up very late. We know that we could spend some very calm
and productive time during the morning. We'd love to do our work in the
morning and sit back for the rest of the day, but we don't know how we
can get up so early.

Then there are people who have to get up at a certain time every day.
They are up early, but they often didn't get enough sleep. Over time,
they rake up sleep debt which decreases their creativity, level of
concentration, memory and other cognitive functions.

Neill: How much sleep do we need?

Daniel: It depends. Healthy adults need between six and nine hours of
sleep per day. It varies from person to person.

But there's one clue: the relevant factor is not the time we spend
asleep but the number of sleep cycles we run through. We can actually
decrease our sleep time by taking a siesta in the afternoon. This is
also speculated to be the reason why polyphasic sleep works.

Neill: OK, got it. Let's turn to the more positive things now. You
often talk about "sleep optimization"; what do you mean by that?

Daniel: Most of us probably know of Tim Ferriss and his recent book
(The Four Hour Body). The book sparked a huge movement of people who
track and quantify their own health data. People become more conscious
of their bodies and their wellbeing and that's a really good thing.
However, most of this tracking is focused at fat loss and muscle gain
at the moment. Sleep doesn't get that much attention yet.

So if I'm talking about sleep optimization, I talk about making a
conscious effort to improve your sleep life, guided by the principles
of the scientific method. Sleep optimization requires you to put in
some time to find out what works best for you, how you personally can
make your sleep as refreshing as possible while hopefully cutting your
total sleep time a bit so that you function optimally during the day.

Neill: Sounds good. But let's get to a more practical side, how can we
actually optimize our sleep?

Daniel: When it comes to sleep quality, we already know most of the
things we can do. We know that we should exercise and eat well. We know
that we should avoid sitting on our computers until 4:00 AM. We already
know all these things and that if we make an effort to improve our
lifestyle, our sleep quality will also improve.

But let's get to some more practical tips:

Taking naps is incredibly powerful. The key here is that you have to
try a bit before it starts working. Just try a 21-day experiment: pick
a certain time and nap every day at that time for 20 minutes. You can
also get a notebook and measure certain things like concentration
levels, relaxation after your naps and so on. After the 21 days are up,
evaluate it and stick to it if it's valuable.

Another thing you can do is to get a bedtime and/or morning routine.
These are little routines or rituals you go through before bed or in
the morning to prepare yourself for what's next. We too often rush
ourselves; we lack a transitional period between the stages of the day.
Just try to take some time to get into the right mood for what's ahead.
Don't go straight from laptop to bed or from bed to laptop. I compiled
a small list of potential activities in the special report I created
for your readers, so go ahead and construct your own bedtime routine
and see how it goes.

Find out more at sleephackdojo

{ 1 comment }

"Are You Part of the Mindfulness Revolution?"

by neill on April 13, 2011

Since Jon Kabat-Zinn appeared on Bill Moyers in 1993, research on
the applications of mindfulness has soared exponentially. His
Mindfulness-Based Stress Reduction (MBSR) program has splintered off
into Mindfulness-Based Childbirth and Parenting (MBCP),
Mindfulness-Based Cognitive Therapy (MBCT) for depressive relapse,
Mindfulness-Based Relapse Prevention (MBRP) for addiction, MB-EAT
for eating disorders and many more.

Read the rest of the article here Are You Part of the Mindfulness
Revolution?

You can practice mindfulness meditation right now with the Mindful
Awareness Training System.

{ 0 comments }

Meditation May Reduce Pain

April 11, 2011

April 6, 2011 -- Even very brief instruction in meditation appears to
help people cope with pain, and a newly published brain imaging study
may explain why. After just four, 20-minute instructional sessions in
mindfulness meditation, most participants in the small study
experienced big reductions in pain intensity and unpleasantness when
subjected to painful stimuli. [...]
Read the full article ->

"Mindfulness therapy is no fad, experts say"

March 9, 2011

"Mindfulness has become a buzzword, especially with younger
therapists," said Stefan Hofmann, a professor of psychology at Boston
University's Center for Anxiety and Related Disorders. Mindfulness
therapy encourages patients to focus on their breathing and their body,
to notice but not judge their thoughts and to generally live in the
moment. It may sound a [...]
Read the full article ->

Video: How to Become Slightly Happier

February 27, 2011

This is a great presentation that strips away all the hyperbole and
exaggerated claims around self-help. Here's a resource I recommend on
how to use your thoughts to become happier: Think Happy.
Read the full article ->

Mindfulness meditation training changes brain structure in 8 weeks

January 23, 2011

Here's a really interesting article about research showing that
mindfulness meditation changes the structure of your brain for the
better. Participating in an 8-week mindfulness meditation program
appears to make measurable changes in brain regions associated with
memory, sense of self, empathy and stress. In a study that will appear
in the January 30 issue [...]
Read the full article ->

Get A Perfect Memory Using Free Software

December 2, 2010

Memorising information and data is becoming less necessary now that
everything we could every possibly need to know is accessible on the
internet and just a few clicks away. But there is something to be said
for having instant access to certain information from your own mind.
Read the full article ->

Video: Nutrients For Better Mental Performance

September 13, 2010

This is a presentation about what kind of food you need to eat in order
to get better mental performance. If you want to know what and how to
cook in order to boost your mental performance then check out the
Palaeolithic Cookbook.
Read the full article ->

But Will It Make You Happy?

August 10, 2010

Here's an article from the New York Times about the benefits of leading
a less materialistic life. Not very controversial, I'm sure we've all
heard this before. Personally, one of the reasons I choose to own as
little as possible is purely because I've moved so many times in my
life. I hate packing! It's [...]
Read the full article ->

Video: Benefits of Barefoot Running

August 2, 2010

Funnily enough it turns out that our feet have evolved for walking and
running and that fancy shoes actually cause injuries. In other news...
hands turn out to be really good for picking up and holding things.
Read the full article ->

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