simple steps

to better sleep

guide for better sleepsimple changes to better sleep

Pamela Day, @ZibbyZ 16 Oct 2012

Pamela Day, @ZibbyZ

better sleep: how?These two changes will impact the quality of your sleep. Designed to be simple and inexpensive

First: change the color temperature of your computer

Second: blackout your sleeping room

16 Oct 2012

Pamela Day, @ZibbyZ

better sleep: f.luxChange the color temperature to more closely reflect nature’s (adjusting brightness is ineffective)

F.lux (I have no vested interest)

Google it Download it (it is FREE)

Install it Input geographic location

Important that you are not using other bright lights late at night, otherwise this is pointless

16 Oct 2012

better sleep: blackoutCover windows completely blocking out light

‘Blackout’ curtains ready made at JC Penny, Bed & Bath, etc.

On a tight budget?

Cardboard/Old foam core and duck tape

Don’t forget to measure your windows

Tape over all device lights

Use painters tape – gentle on surfaces

Do a test run during the day – don’t wait till you are tired

16 Oct 2012Pamela Day, @ZibbyZ

better sleep: bonus

Not a zombie cocktail

better sleep: brain freezeA simple, effective solution for insomnia

Use an ice pack or wrap on your forehead

Put ice packs/wraps in your pillowTake a very cold shower before bed –

focused on your head

Cooling your prefrontal cortex lowers the metabolic rate of the area (this happens naturally to most people) communicating it is time to sleep. It called cerebral hypothermia

better sleep: report backdid you try any of these changes?

what worked for you?/what didn’t?

find me on twitter

@ZibbyZ

or leave comments below

thank you

for your

attention

16 Oct 2012Pamela Day, @ZibbyZ

nerd notes: not required readingmy observations

fl.ux light my entertaining attempt to illustrate

what a room looks like with blackout curtains

cerebral hypothermia for sleep

poor sleep = not optimized you

Pamela Day, @ZibbyZ

sleep: my observations f.lux results

effective: fell asleep at my laptop 3 out of 4 nights would never happen without the color temperature

adjustment wish I could ‘adjust’ the f.lux clock

blackout curtains don’t find myself waking and trying to figure out what time

it is has a calming effect when going to sleep

brain freeze I fall asleep much faster, and my agitated brain quiets

recommendations: all three

16 Oct 2012

f.lux: can you tell?

16 Oct 2012Pamela Day, @ZibbyZ

blue/pink 6500K

yellow/orange 2000k tungsten

Pamela Day, @ZibbyZ

blackout curtains

16 Oct 2012

it worked

cerebral hypothermia?People who suffer from insomnia have an

active prefrontal cortex at bedtime Healthy sleepers have a lower rate of activity in

their prefrontal cortex at bedtime

Chilling the prefrontal cortex lowers the metabolic rate of the area

This chilling results in falling asleep faster, and achieving restorative sleep

little/poor sleep = not epic The ‘edge’ you get from not sleeping?

Yeah, no.

Getting less than 6 hours a night is a kind of chronic stress that impairs how the body/brain functions.

Frontal lobe functioning suffers: speech (word choice) novel/creative thinking reaction time to unpredicted change

Prefrontal cortex (part of the frontal lobe) suffers: judgment logical decision making impulse control attention ability to comprehend non-verbal social signals

guide for better sleep

16 Oct 2012Pamela Day, @ZibbyZ

love it, think it s

ucks, questio

ns?

yes, please!

simple changes to your environment