Sleep

https://biohackingbook.com/bonus-materials/sleep/

Biohacher's handbook
Upgrade yourself and unleash your inner potential
Teemu Arina / Jaakko Halmetoja / Olli Sovijärvi

https://zafu.net/sleep-therapy/sleepergonomics

https://medium.com/personal-growth/throwing-out-my-bed-woke-me-up-fa3c26b4c776

CREATED: [2018-02-01]
https://www.snpedia.com/index.php/Rs121912617
apparently on 23andme chip v5
https://www.reddit.com/r/sleep/comments/6hs1nk/i_have_the_mutated_dec2_gene_allowing_me_to_be_a/

So what’s the sweet spot for sleep-enhancing humidity? Between 30 and 50 percent is the ideal range in which the air is moist enough for easy breathing, but dry enough to not feel oppressive. To keep track of the relative humidity in your bedroom, purchase a device called a hygrometer sold at hardware stores and department stores (also built in to some humidifiers).

https://www.reddit.com/r/explainlikeimfive/comments/22mty5/eli5_why_does_heat_make_you_sleepy/cgojqrg/

Your blood vessels are going to expand when the ambient temperature increases, causing decreased blood pressure throughout your body.. This means less blood flow, especially to the brain. The benefit to this of course is your body can cool down.

Ever notice why class rooms are notorious for being cold? (at least mine were) It's because an ambient temperature of about 68 degrees is just enough that the body constricts the blood vessels of the body, increasing blood pressure to help maintain routine body temperature. The side effect of this is (you guessed it) increased blood flow through the brain, causing you to feel more focused and alert.

The greater effect of this can be seen in studying the climates of different cultures. One theory that's pretty popular (and I think might have some hint of selective bias, so work with me here), is that the reason many cultures from tropical regions never ascended to a high level of technological and social developments is because of the hot weather causing the people to be more inclined to settle. While those who lived in cold regions with harsh winters, were home to people who were more intelligent.

It makes sense when you consider the difficulty in trying to live through a harsh winter. You have to be patient, strong, and above all else, smart. A tropical climate is much more forgiving on the body in the long term, because it mimics the conditions of our own body. Pretty cool stuff in my opinion.

https://twitter.com/hillelogram/status/1119709868833820677

Chronically getting less than 7 hours of sleep causes dramatic degradation on all mental tests: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2656292/ …
People can't tell when SD degrades their ability (ibid).

https://m.vk.com/@obrazovach-uchenye-rasschitali-blagopriyatnoe-dlya-zdorovya-kolichestvo

It generates a sleep score which I find pretty useless cause it mostly correlates with sleep length (e.g. you could have a 9 hour sleep and wake up feeling terrible whereas the sleep score would be 100, or you could sleep for 5 hours and be fresh and energised and the score would be 50). I think the most useful feature is it tries to infer when you had deep/light/REM sleep, after couple of weeks I noticed I got a REM phase almost every days at 5 a.m., tried setting an alarm for 5 and after a while I managed to get used to be waking up

Back sleepers should sleep with a thinner pillow, although if they are sleeping on a very firm mattress they may find no pillow at all to be more comfortable.

http://neuronovosti.ru/plohie-geny-plohoj-son/

https://www.reddit.com/r/IsItBullshit/comments/8rjo02/isitbullshit_sleeping_with_a_hard_mattress_is/e0rtxhb/

 It entirely depends on your predominant sleeping position. A hard mattress is awful for side sleepers:
1) your spine is misaligned (assuming your shoulder width > hip width). For a quick visual, get somebody to take a photo with you on your side, topless, on a hard floor. Since your shoulders are the widest part of your body, your spine has nowhere to go except to slope upwards.
2) pressure points on hips ands shoulders.
3) Because of point (1) above, your head is further away from the mattress than it should be, and to compensate for this error you need a really thick pillow. The trouble is, most people do not use a pillow that's thick enough, so you lose neck alignment in the opposite direction to the misalignment in point (1) above. Double trouble. Optimal = a softer mattress + skinny pillow.
Your body WILL compensate by tossing and turning to relieve those three problems.
Hard mattresses can be good for back sleepers. However, most people have tight hip flexors these days from 21st century life (sitting), and so raising your legs a bit can help improve comfort.

В исследовании, опубликованном в журнале Journal of Sleep Research, ученые пришли к выводу о том, что риск смерти не повышается у тех, кто спит в рабочие дни меньше пяти часов, но больше восьми — в выходные. При этом он возрастает в полтора раза у людей, пренебрегающих сном в выходные. Эти данные были получены в результате тестирования 38 тысяч шведов в течение 13 лет.

https://twitter.com/nplusodin/status/1153363362316791809

Американские ученые, проведя метаанализ 13 работ, выяснили, что горячая (40–42 градуса Цельсия) ванна или душ перед сном помогает быстрее засыпать и спать дольше

Mm okay apparently open mouth dries out saliva and bad for gum and teeth health
wonder how bad is mine then?

hmm. maybe try that? wonder if I could have sort of poly sleep one day per week?
Good sleep, good learning, good life
in context

Good sleep, good learning, good life
in context

Good sleep, good learning, good life
in context

Matthew Walker's "Why We Sleep" Is Riddled with Basic Scientific Errors - Alexey Guzey
in context

https://news.ycombinator.com/item?id=21660718

benhurmarcel 62 days ago [-]
I also thought it was normal.
Once for a couple of weeks I worked and slept as I felt like it. I ended up doing ~30h days. It was the best I’ve ever felt while being quite productive.
Unfortunately it’s not an option to do that long term.

https://twitter.com/RabbiODrugz/status/1317971528588447744

@RabbiODrugz: СЫР "СТИЛТОН"
Это не вполне наркотик в привычном понимании этого слова. Кайфа от него нет (кроме запаха потных ног, но это на любителя).
Однако отмечено, что 20 грамм Стилтона за полчаса до сна вызывают очень яркие и реалистичные сны у 75% мужчин и 85% женщин.
Причина неизвестна https://t.co/EjyGnVmymB

but before that, try sleeping for a longer period while really following a normal schedule
maybe seems doable actually (see google doc)
go to bed at 5-ish on monday and then sleep 20/8.
only day when I sleep is friday (even that from 5 to 12, so ok)

https://time.com/5876614/circadian-rhythm-study/

Today we present a huge step forward in wearable research. sleep monitoring using earEEG with unprecedented accuracy.
I really believe that #eeg measured from the ear will have very valuable clinical uses.

https://twitter.com/dphys/status/1195083374257483776

https://www.reddit.com/r/explainlikeimfive/comments/6rns4x/eli5_why_does_blue_light_make_it_hard_to_sleep/

There is basically no naturally occurring source of blue light aside from the sun. Our bodies adapted to start producing melatonin (a hormone that helps us sleep) only when we do not sense blue light

Alcohol is a depressant.  Your body tries to counteract the depressant by releasing stimulants.  Alcohol wins the race so you go to sleep.  However, your body processes the alcohol out of your system and you are left with the (longer-lasting) stimulants, which is why you wake up earlier.

http://en.wikipedia.org/wiki/Alcohol_use_and_sleep

Anecdata: Have sleep apnea, so am interested in better sleep, and I'm hooked up to a CPAP machine which registers every breath I take. I've tried several devices (withings, 2 garmin smart watches and a fitbit), and quite frankly, the results have been appalling.
Some random observations:
* My latest garmin has an "SpO2" sensor. Which is basically a random number generator with red LED. When I compare the results with an actual on-finger SpO2 monitor, there is zero correlation.
* Both the fitbit and the garmins have mistaken masturbation for deep sleep. You would think that the wrist movement would be a clue to not being asleep, but no. Deep sleep.
* The deep sleep vs REM classification seems to be based more on time-of-day than on anything else. Apparently I always start my nights with a block of deep sleep, followed by an alternating pattern of light & REM. This is true even when I'm awake during this "deep sleep" malarky.
* My CPAP, on the other hand, is very useful for telling apart sleep & waking. Breathing rate becomes much more steady when asleep. I can see when I woke up, even if it's just for a few seconds while I change position.

Two innovations have revolutionized my life—CPAP and Sleepyhead.
I volunteered to do a sleep study at the famous Stanford Sleep Clinic some 15 years ago hoping that they would tell me I’m superhuman and don’t need sleep. They came back and told me that I sleep very poorly.
CPAP machines are (finally) wonderful, but the manufacturers don’t share any of the data that their machines collect other than basics like hours slept. For those of us with the intellectual curiosity to actually double click on your sleep numbers, Mark’s work is invaluable. I have over 1,500 nights of sleep logged in Sleepyhead...I learned the perils of drinking wine with dinner, the value in tucking in at the same time every night, and which masks work best for me—just to name a few benefits.
I use sleep medicine to improve my life, the same way that I use a screwdriver to tighten screws—which is to say, I pay no attention to the sleep-apnea forums and I suspect most users are the same. I’m sharing all of this here in case Mark by chance frequents this forum—and hopefully if enough others like me discuss the value that this free product creates every night for so many millions of users, he may reconsider. I for one, would gladly pay for a Sleepyhead subscription if that meant continued support.

hmm. wonder if I should do a sleep study..

Oura ring vs. Emfit QS (My detailed comparison) - What do you think?

@OpenBCI: Have you been getting enough sleep?
Three years ago a team of researchers from The Netherlands, Austria and Australia initiated one of the largest N=1 studies in the world, with one of the researchers as the subject.