I know that I repeatedly speak about the importance of hitting a high ratio of bright light in your days (particularly your mornings) and maximizing the amount of darkness you surround yourself in during the evenings. George Brainard, Ph.D., Professor of Neurology Professor of Neuroscience, Thomas Jefferson University, nicely demonstrated the importance of circadian lighting through the term “Dynamic Lighting.” Here is a look at how NASA utilizes at dynamic lighting in action on the space station:
So why go to all of this trouble to achieve dynamic lighting? Check out the results of the difference of melatonin production over five days in a duel between static lighting and dynamic lighting:
Dynamic lighting is the clear winner if your goal is to sleep better! Read on for additional information on this phenomenon of light hygiene.
SLEEP SCHOLARS (Source: You! And a particular shoutout to T.S. Wiley, author of Lights Out: Sleep, Sugar, and Survival for providing a number of these this week)
Resource: Study, Cibse Journal, Evaluating dynamic lighting
Resource: Study, GormanLab at UCSD, Circadian rhythms and sleep in children with autism, Neuroscience, and Biobehavioral Reviews
Resource: Study, JCSM of American Academy of Sleep Medicine, Daylight saving time: an American Academy of Sleep Medicine position statement | Journal of Clinical Sleep Medicine
Resource: Study, Nature, Circadian clock mechanism driving mammalian photoperiodism
Resource: Study, Science Daily, Study examines link between sperm quality and light from devices at night
Resource: Study, Personnel Today, Emotional intelligence training could halt burnout 'epidemic' among surgeons
SLEEP COOL TOOLS [Labor Day Hype]
Resource: Infrared Sauna (No EMFs), Sauna Space, is doing a Labor Day Sale 10% off from 9/5-9/7
Resource: Meditation Smart Headband, Muse- Muse is on sale sitewide from now until 9/7
Resource: Virtual Fitness w/Free Apple Watch, Future.Fit - I just signed up to test this one out after hearing about it in my friend, Nick Gray’s awesome “Friend’s Newsletter.” When you sign up, you get a free apple watch and paired with a virtual trainer. The Apple Health data is part of what you are being held accountable for in the program. The difference that movement can make on your nighttime heart rate, HRV, respiratory rate, and body temperature cannot be underestimated! This link will get you $50 off.
️♀️Resource: Product, Ao Air - up to 50x better-filtering masks I learned about this mask on Biohacking Tools You've Never Heard Of, Time-Hacked Workouts & More!, and it looks like it is straight out of the year 3020. We know that air quality throughout both day and night can make an impact on our health & sleep. I would’ve been down to test out this crazy looking contraption in parts of southeast Asia where the air quality index rankings were often in the unhealthy range.
Resource: Cool Sleep, Chilipad The team over at Chili is doing $200 off their chili sleep systems with the code, 3dayweekend, from 9/1-9/14. Below is a graph of what one of my client’s deep sleep went to after two weeks with the Ooler (again, you can’t put too much stock into the sleep stages of wearables, but observed from a trends perspective, it was a change that they were excited about.)
As always, please send me your thoughts on this week’s obsession or your current fascinations.
P.S. Fed up with your sleep? Here are four ways I can help you transform your sleep:
1. Subscribe to The Sleep Is A Skill Podcast
Get guidance from experts on all things sleep! We’ve got you covered from light, darkness, temperature, sound, meals (type & time), exercise, gadgets, etc. BTW - If you’ve been toying with starting your podcast, The Ultimate Podcast Dojo is a brand new course from podcast mentor Harry Duran, who helped me launch my podcast.
2. Take our Free Sleep Assessment
Receive personalized feedback on where your sleep is at and what it will take to turn it around.
3. Check out the Sleep Is A Skill Sleep Resource Recommendations
Inspired to transform your sleep but aren’t clear what sort of resources will help? These will help.
4. Book a 15 minute Call
We have something for everyone, no matter where you’re at with your sleep. Book a quick call to discuss what the next best steps are for you.
P.P.S. Want to know the bare minimum sleep stack that you should have, no matter what, in 2020? Get the Oura Ring (no affiliation), Chilipad (Ooler, ideally), use this link and promo codes for a hookup sleepisaskill15 – 15% off OOLER or sleepisaskill25 – 25% off chiliPAD, and a reliable pair of blue blockers like TrueDarks (must be amber or red for the nights).