HOW TO HACK YOUR SLEEP. The Art & Science of Sleeping z z z. 1/3 OF OUR
LIVES are spent on SLEEP. 26 YEARS. THAT MEANS. OF YOUR LIFE ARE ...
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In bed by 2100. ◦ Wake up for one hour during sleep (to simulate fireguard). ▫
Read a book sitting up or pace a hallway, do NOTHING else. ◦ Wake up by at
0400.
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KETELAAR ... THE MODEM WE HACKED .... sleep() is a good way to force a
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I am beautiful and. smart and that's how everyone sees me. I compare myself only to my highest. self. Your potential is
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HOW TO HACK YOUR SLEEP. The Art & Science of Sleeping z z z. 1/3 OF OUR
LIVES are spent on SLEEP. 26 YEARS. THAT MEANS. OF YOUR LIFE ARE ...
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HOW TO HACK YOUR SLEEP
The Art & Science of Sleeping
1/3 OF OUR LIVES
are spent on SLEEP T HAT M E A N S
26 YEARS OF YOUR LIFE ARE SPENT IN BED
the largest sleep study conducted shows that sleep
QUALITY
is more IMPORTANT THAN
QUANTITY
The Basics of Sleep That Don’t Cost AnythinG No caffeine after 2 p.m. Start winding down 2 hours before bed Avoid bright lights and use F.lux on your computer Sleep in a pitch-black room (if it emits light, cover it — your hand should be invisible in front of you) Avoid big meals right before bed
5 ways to improve your sleep Use low-blue lighting two hours before bed Get deeper sleep using Bulletproof Sleep Induction mat Put phone on airplane mode and use EMF filters Take a magnesium supplement Don’t workout within two hours of going to bed
WHY SLEEP? REM sleep helps your brain consolidate memories
Sleep helps your muscles and organs to rest and recover.
Sleep cleanses your brain of toxins
FOOD & SLEEP Eat low-mercury fish and seafood at dinner, or take krill oil before bedtime. Try 1 Tbsp of Upgraded™ Brain Octane, before bedtime to provide stable brain energy during sleep. Try up to 1 Tbsp of raw honey before bed on an empty stomach (Read the How to Hack Your Sleep blog post for more information). Try taking 1-2 tablespoons of Upgraded™ Collagen protein before bed.
SUPPLEMENTS & SLEEP GABA Good for its natural calming and relaxation effects
GLUTATHIONE
Detoxifies your body during sleep
PASSION FLOWER
KAVA TEA
Like Valerian, but less intense
Like Chamomile on steroids
MAGNESIUM
5-HTP
Essential nutrient for sleep
Stimulates natural melatonin production
TRACK & HACK
DOWNLOAD SLEEP CYCLE APP Use every night to track your sleep quality Has a smart alarm function that only wakes you up in a light stage of sleep Use sleep notes to quantify the results of your sleep hacks
SLEEP induction MAT Fall asleep faster Upgraded sleep quality Muscle relaxation Energy increase Supports healthy endorphin & oxytocin release Maintains healthy levels of stress
