1. Sleep Your Way to Success
(No, not like THAT)
By Jen Waak of Keyboard Athletes

2. “I’ll sleep when
I’m dead.”

3. How Lack of Sleep Affects Us
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Memory and Learning
Productivity
Creativity
Weight
Mood
Health

4. Cortisol/Melatonin Relationship
Cortisol
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Stress hormone
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Wake hormone
Melatonin
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Sleep hormone

5. 3 Paths to Manage the Hormones
Pre-bed Rituals
Lighting, electronics, food, alcohol, core body temp, supplements
In the Room
Dark room, cool room, relaxation
Lifestyle Change
Exercise, schedule

6. Ritual #1: Create a Ritual
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The brain is predictive
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Poor sleep habits (sleep
hygiene) lead to poor sleep
Rituals provide habit and
comfort
“Rituals enhance the enjoyment of consumption because of the greater involvement in the experience that
they prompt.” Rituals Enhance Consumption, Carlson School of Management, University of Minnesota

7. Ritual #2: Dim Lighting
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Normal room light can still
disrupt sleep
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Amber glasses block blue
light from electronics
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Uvex or Solar Shield (available on Amazon)
Amber glasses simulate
physiologic darkness
“The amber lens group experienced significant improvement in sleep quality relative to the control group and a
more positive affect. Mood also improved significantly relative to controls.” Chronobiol Int. 2009 Dec;26(8):1602-12.

8. Ritual #3: No Electronics
I know you won’t actually give
up your devices so...
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Reduce mental and visual
stimulus
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F.lux (computers, tablets,
smartphones)
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Amber goggles
“Melatonin suppressions after 1-h and 2-h exposures to tablets viewed with the blue light
were significantly greater than zero.” Applied Ergonomics 2013 Mar;44(2):237-40.

9. Ritual #4: Food & Alcohol
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High carb meal 4 hours prior
to bed
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Avoid caffeine
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Alcohol - limit to one drink
Protein primarily for muscle
recovery
American Journal of Clinical Nutrition February 2007 vol. 85 no. 2 426-430
“A carbohydrate-based high-GI meal resulted in a significant shortening of [sleep onset
latency] in healthy sleepers compared with a low-GI meal and was most effective when
consumed 4 h before bedtime.” Am J Clin Nutr February 2007 vol. 85 no. 2 426-430

10. Ritual #5: Warm/Hot Bath
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We should have lower body
temps in the evening
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Hot bath will cause your
body temp to rapidly drop
when getting out
“The core body temperature measure of insomniacs was significantly higher than good
sleepers.” Am J Physiol Regul Integr Comp Physiol. 2006 Apr;290(4):R1115-21.

11. In the Room: Dark Room
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Blackout or heavy curtains
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The effect is cumulative
Put anything with a digital
readout where you can’t
see it

12. In the Room: Cool Room
Ideal ambient temp: 60-67
Cooling products
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Wicking sheets & pillows: Sheex
Cool Gelmat / ChillGel / Chilipad
“The thermal environment is one of the most important factors that can affect
human sleep.” Journal of Physiological Anthropology 2012, 31:14

13. In the Room: Relaxation Exercises
It’s all about stress management!
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Count sheep
Head-to-toe muscle relaxation
Focused breathing
Unclench your jaw

14. Lifestyle Changes: Exercise
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Moderate intensity exercise
program
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150 minutes per week
Takes 10-16 weeks to see results
“Compared with controls, subjects in the exercise training
condition showed significant improvement in the [Pittsburgh
Sleep Quality Index] global sleep score at 16 weeks, as well as
in the sleep parameters of rated sleep quality, sleep onset
latency, and sleep duration.” JAMA. 1997 Jan 1;277(1):32-7.

15. Lifestyle Changes: Schedule
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The body and brain thrive
on prediction
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Keep a consistent
schedule
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Work with your body’s
natural rhythms

16. Your 30-Day Challenge
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Pre and post assessment:
Pittsburgh Sleep Quality Index
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Habit 1: Days 1-30
Habit 2: Days 15-30
Keep a daily sleep journal

17. Thank You!
Questions or improve your sleep:
jen@keyboardathletes.com
View/download sleep references:
http://keyboardathletes.com/sparkweekend-sleep

18. What About Naps?
Naps rule!
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10-20 minute power nap
60 minute brain booster
90 minute creative boost
Napping after 4pm has been shown to disrupt
evening sleep