40 Sleep Hacks
The geek’s guide to optimizing sleep
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Table of contents
Section I: Hacking Sleep Schedules
1.
Wake up at the same time everymorning2.
Try free-running sleep3.
The 28-hour day4.
Polyphasic sleep5.
Keep a sleep log6.
Give your schedules 10 days to ‘click’7.
Reduce your sleep need
Section II: Diet
8.
Eat whole foods, unprocessed foods,and raw foods9.
Eat light in the evening10.
Eat a small pre-bedtime snack11.
Drink caffeine in the morning, not atnight12.
Eat breakfast13.
Control your cortisol14.
Avoid foods you may be sensitive to
Section III: Napping
15.
Master the art of napping16.
Caffeine nap17.
Pzizz your way to sleep18.
Create your own nap mp3
Section IV: Dreaming and Creativity
19.
Learn to lucid dream20.
Use lucid dreaming to cultivate peakperformance, solve problems, andovercome fears.21.
Explore hypnagogia22.
Keep a dream journal
Section V: Sleep Environment
23.
Sleep in complete darkness24.
Sleep in the cold
Section VI: Sleep Gadgets
25.
Use noise cancelling headphones26.
Use a bright light alarm27.
Use a sun box28.
The SleepTracker watch29.
Use a sleep mask30.
Use an mp3 alarm clock
Section VII: Psychology
31.
Use your brain’s internal alarm clock32.
Set up morning rewards33.
Write down tomorrow’s to-do list34.
Change your attitude toward sleep35.
Train your brain to wake up to alarms36.
Set two alarms37.
Maintain a positive attitude towardlife38.
Wake up to euphoric music
Section VIII: Lifestyle
39.
Meditate40.
Fall in love
3©2008 SleepWarrior.com.Some rights reserved.
About this ebook
40 Sleep Hacks: The Geek’s Guide to Optimizing Sleep
You may distribute this eBook freely and/or bundle it as a free bonus with other products, aslong as it is left completely intact, unaltered and delivered via the PDF file.You may republish excerpts from this eBook as long as they are accompanied by an attributionlink back to
July 2008
for newer editions.Health/legal disclaimer: The information presented in this book is taken from sources believedto be accurate. All of these sleep hacks aim to improve sleep quality and thus health and qualityof life. However, you must use them at your own discretion. In the end there’s probably nobetter sleep advice than this: listen to your body; 9 times out of 10 it knows what’s right.Enough of that… let’s get started.Enjoy!
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40 Sleep Hacks: The Geek's Guide to Optimizing Sleep
Improve your life with better sleep. Enhance your energy, happiness, and creativity with these "sleep hacks."
Visit www.sleepwarrior.com for more.
Visit www.sleepwarrior.com for more.
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