Week 1: Sleep Hacking Intro

You can find the first video for Sleep Hacking Intro below:

In Video 1, I briefly discussed

  1. Blue light and EMF exposure
  2. Blackout Curtains
  3. Sleep and Sex
  4. Temperature of your bedroom
What is Blue light:

Blue light is seen as white with naked eyes. It’s the same light you see from your phone, laptop screen and other devices you conveniently use on a daily basis.

Why didn’t I include sun in the list above?

Because the blue light we get from the sun is not artificial. Artifical blue light doesn’t accompany red light. In other words, artificial blue light is only exposin us to blue light and not other wavelength of white light.

The connection between blue light and sleep:

To this date, September 26th 2017, there are close to 200 studies on connection of blue light (meaning artificial blue light) and its impact on animals (including human, birds and rodent).

In a study in August 2017 by Gabel et al., the impact of blue enriched white light (BL)(think artificial blue light), white light (WL) and dim light (think control) on sleep hormone (melatonin) and stress hormone (cortisol) was measured.

“The evening rise in melatonin was attentuated under both WL and BL only in the young. Cortisol levels were increased and activity levels decreased in the older compared to the young only under BL (p = 0.0003).” [1]

On a side note: As I’m writing this, I’m rocking my favorite blue blockers for night at home. Except two brands of blue blockers, at this point, I have tried them all. You will see more updated review of all version of blue blockers on biohackingresources.com

In May 2017, Touitou et al. found that the incridible exposure to blue light is a matter of public health.

“In addition, exposure of adolescents to the numerous electronic devices prior to bedtime has become a great concern because LEDs emit much more blue light than white incandescent bulbs and compact fluorescent bulbs and have therefore a greater impact on the biological clock. A large number of adolescents move to evening chronotype and experience a misalignment between biological and social rhythms which, added to sleep loss, results in e.g. fatigue, daytime sleepiness, behavioral problems and poor academic achievement.”[2]

If you want to get into a bit more details of what kind of lights you need to shop for your bedroom, see this post I made on Instagram: https://www.instagram.com/p/BX6YJ8-F0Yi/?taken-by=hackmybiology

You don’t want any light in your bedroom:

As of now, I’m still continuing with my search on finding a solid blackout curtains. Until then get some Reynolds Wrap Aluminum Foil (200 Square Foot Roll) and cover up anywhere in your bedroom (or whereever you sleep) as the most affordable option.

What’s the optimal temperature for your bedroom:

To give you some context, melatonin production is dependent on change in temperature, how much blue light you get exposed to in the morning and how much blue light you don’t get exposed to at night. It’s the contrast in temperature and blue wavelength of light that allows for production of melatonin.

With that context in mind, conside the temperature of your bedroom affects your skin temperature. The sleep efficiency is impacted by temperature.

In July 2010, in a study by Okamoto-Mizuno and Tsuzuki, it was found that:

“The sleep efficiency index that was derived from wrist actigraphy was significantly decreased (P < 0.001) in summer (81.4 +/- 2.9%) compared with winter (91.6 +/- 1.3%) or fall (90.2 +/- 1.2%).”[3]

Consider the summer for the elderly population in the study was warmer than winter and fall.

“ Poor sleepers also reported statistically significant increases in excessive noise in the bedroom, uncomfortable nighttime temperature, and activities that were exciting, emotional, or demanded high concentration near bedtime.” [4]

By watching video 1, you now know, what temperature is ideal for your bedroom. You may also consider taking a hot shower (not cold) before bed.

In October 2017, Whitworth-Turner et al., studied the impact of 10 minutes showering with befor lights out. The temperature listed was ~40°C.

“These findings demonstrate that a warm shower performed before lights out may offer a practical strategy to promote thermoregulatory changes that may advance sleep onset latency and improve sleep efficiency in athletes.” [5]

In the video, I said 50% of Americans sleep next their phone. You wanna know what that does to our sleep?

In a study in Jun 2017, Durusoy et al., found the following conclusion:

“We found an association between mobile phone use and especially headache, concentration difficulties, fatigue, sleepdisturbances and warming of the ear showing also dose-response. We have found limited associations between vicinity to base stations and some general symptom…”[6]

My dad literally experienced these effects recently. We had no idea there was a WiFi router behind the wall of his bedroom where he was sleeping. He felt fatiqued and would wake up a lot during the night. We unplugged the wifi during the night.

What’s the EMF around your bedroom should be?

Less than 1.

How to easure EMF:

Since the production of this video, I don’t believe in the $10 EMF meters from the eBay anymore. Until I try out all the more expensive ones (in $200 range) and update you on biohackingresources.com, please find a biological researcher to come visit your house with their fancy devices and measure exposure from all your devices.

E.g. I found out that the EMF exposure from my microwave in the kitchen was read a disgustingly high number of 1400. Since the measurement, I have not used my microwave and plan to dump it.

More Questions?

As always, if you have more questions, the best way is to join our Extraordinary Human Living Support group: https://www.facebook.com/groups/ehlsupport/ where you have more access to myself and my team for further discussions.

Up next:

In the next week video, we are going to talk about neurotransmitters released during orgasm, sleep position, the most optimal time to sleep and the most optimal time to wake up.

Resources:

[1] Differential impact in young and older individuals of blue-enriched white light on circadian physiology and alertness during sustained wakefulness.

[2] Disruption of adolescents’ circadian clock: The vicious circle of media use, exposure to light at night, sleep loss and risk behaviors.

[3] Effects of season on sleep and skin temperature in the elderly.

[4]Sleep hygiene practices of good and poor sleepers in the United States: an internet-based study.

[5]A shower before bedtime may improve the sleep onset latency of youth soccer players.

[6]Mobile phone use, school electromagnetic field levels and related symptoms: a cross-sectional survey among 2150 high school students in Izmir.

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