OLLY PBC’s Post

🌟 Struggling with your sleep routine? You might want to check out the Hatch Restore 2 Smart Sleep Clock — now at a record low price for Amazon Prime Day! 🛌🕰️ The Hatch Restore 2 is designed to enhance your bedtime and wakeup routine. It’s currently discounted to $145 (down from $200)! Not only does it come in three chic colors – Latte, Putty, and Slate – but its features aim to help you drift off easier and wake up refreshed. 💤✨ Key highlights include: - Personalized sleep/wake routines - Soothing audio like the "Train of Thought" narration and ambient sounds - Sunrise light feature for a gentle morning awakening - Optional Hatch+ subscription for expanded features Though it's on the pricey side, the current $55 discount makes it a tempting offer. It could be the perfect addition to improving your sleep quality! What are your thoughts on using tech for better sleep? Do you think it's worth the investment? Share your experiences! ⬇️ #PrimeDayDeals #SleepTech #Wellness #Productivity 🔗 Read more about this deal: [Article Link](https://lnkd.in/dY8iyG2r

Did you know that light has the greatest impact on your sleep quality? Our bodies evolved to synchronize with the natural light and dark cycles of sunrise and sunset. However, the modern world, with its abundance of artificial indoor lighting, has disrupted this harmony, leading to widespread sleep issues. But don't worry! There are simple strategies you can adopt to harness the power of light and improve your sleep. Curious to learn more? Let's dive into how you can make light work for you! 1. Get natural light exposure within 1 hour of waking - This not only helps to increase your alertness during the day but also increases serotonin production which is needed for melatonin production at night and can give you a boost in your mood - With the daylight saving transition came 1 hour less of sunlight in the mornings, so, you may wake earlier than the sunrise - If this is the case, it can be helpful to use a light therapy box or glasses to help simulate natural light, allowing you to still have that exposure and has been shown to be beneficial for those suffering from seasonal depression as well 2. Limiting light exposure, specifically blue light, 1 to 2 hours prior to bed - Because of the alerting properties of light, being exposed to too much light prior to bedtime can delay your melatonin release and lead to poor sleep - The blue wavelength of light has the strongest inhibitory effect on your melatonin hence why it’s important to avoid blue light-rich electronics before bed - But it’s also important to limit overhead light exposure, as it still has negative effects on melatonin release 3. Consider red light prior to bedtime - The red wavelength of light has actually been shown to promote melatonin release, as it most closely mimics the wavelength of light emitted by the sunset - Finding ways to incorporate red light into your bedtime routine can be a great way to help you naturally fall asleep faster and get better quality sleep

How is your sleep? There is a 50/50 chance that you are not satisfied with your sleep. Every second person reports they have problems falling asleep, wake up often, or do not feel rested when they have to get up. A huge industry has appeared with lots of gadgets promising better sleep. There is a scientific idea behind most of them, but few have been proven in an actual experiment. Many people report good results from their gadgets, but the effect is more likely to come from an increased focus on your sleep habits than from the actual gadget. Instead of adding a gadget, try replacing one. Keep your phone out of your bedroom and find an old-fashioned electronic alarm clock. If you don't have one at the bottom of a drawer somewhere, you can buy a used one very cheaply at your local flea market. Keeping your phone out of the bedroom tells your body it can relax. Try it. It will improve your sleep.

Do you see differences in these two claims: Over 90% of our users dramatically improve their sleep quality. vs Over 90% of our users report dramatic improvement in their sleep quality. To most people, these claims might seem nearly identical, with only a subtle difference in wording. However, to a scientist, this distinction is as significant as the difference between a cat and a lion. The first claim suggests an objective measurement, implying that the company has solid data showing an actual improvement in sleep quality. In contrast, the second claim is based on self-reported subjective data, meaning users feel their sleep has improved but it might not be backed up by rigorous testing. So, next time you're reading claims like these, remember: in the world of science, it's the difference between "my cat is a fierce predator" and "my cat thinks it's a fierce predator." Both are entertaining, but only one might actually require mouse traps 😉.

3 things I wish more people knew about sleep (part 2) As a sleep specialist, I see many misconceptions about sleep that could be causing or at least contributing to poor sleep quality But no worries, because I’m here to clear some of these up for you The first is: 1) It’s more important to keep a consistent wake time than it is to keep a consistent sleep time - Of course, you should try to keep both as consistent as you can, but waking up at the same time every day actually plays a bigger role in reinforcing your circadian rhythm to reliably send alerting signals at the same time each morning and sleepy cues at the same time each night Plus, if you get to your bedtime and you're not sleepy, you shouldn’t actually go to sleep 2) Simply existing in your normal overhead room lighting within a couple hours of your bedtime could be delaying your natural melatonin release by up to 90 minutes! Hence why I always recommend dimming the lights or using low-emission tableside lamps well before your bedtime This is a nice little hack for boosting your own natural melatonin release 3) Showering or bathing at night instead of the morning can have a positive effect on your sleep Because a hot shower or bath causes a decrease in your core body temperature, which is necessary for the transition to and maintenance of sleep, leading to an improved quality of sleep Did any of these surprise you?

Light, alertness and sleep: Light does not just affect when we sleep. Light can also make us more awake and alert. When we use light in the right way, it can help us work better and be more focused.  Exposure to bright artificial light for too long (especially late in the evening) can make it hard to wind down and prepare for sleep. It can also impact the quality of our sleep. The key is to use light to stay alert (during the day), but also to listen to our body's natural signals to wind down as bedtime approaches. The ability to turn on a light at night allows us to engage in activities that we normally wouldn't be able to do in the dark. For example, reading, watching TV, playing games, or talking with friends. These activities can end up delaying bedtime and disturbing sleep. It is not just the light itself, but what we do under its glow that can affect how well we sleep. Many studies have explored how smartphone light before bedtime impacts alertness, sleep quality, and sleep onset. In general, phones and tablets produce relatively low levels of (blue) light. The light level is even lower when we use dark backgrounds, turn on "night mode”, and lower screen brightness. This amount of light can impact how awake we feel, but it often does not do so. What affects our sleep is how we use our devices. Social media can keep us up late and affect how quickly we fall asleep. So, it is not just the light itself, but our actions that impact our sleep.  What you can do to improve your sleep and alertness during the day: Reduce evening light exposure: Decrease exposure to artificial light in the evening. Gradually dim the lights in your living space 1 to 2 hours before bedtime. This signals to your body that it is time to wind down for sleep. This step is particularly important for night owls who tend to stay up late. Limit light exposure during sleep: Make your sleep environment as dark as possible. For example, use blackout curtains. These curtains help create a perfectly dark and cozy sleeping space.

There is a world of difference between OBJECTIVE sustainable high performance and sustainable high performance. THE DIFFERENCE? It’s all about the word objective! Are you feeling, believing… (sensing, manifesting, dreaming, wishing) you are sustainable in your performance levels? Or are you measuring your level of sustainability in high performance? It can all look perfect from the outside, but don’t be fooled! Believe the numbers instead. Any company that wishes to proclaim they take care of their employees… should proof it in my opinion. Give me the numbers baby! Show me your companies Biometric Averages. Show me the increase in these averages for anyone joining your company over the first year. Can’t show this (yet)? Let’s talk.

I'm often asked: how can we get more deep sleep? There are all sorts of products making sleep promises.. so I was intrigued to see good quality evidence that one of them might actually work! 😴 A new paper by Sebastian Herbeger & colleagues combined 3 studies testing the effects of a high heat capacity or 'cooling gel' mattress.. They wanted to know whether enhancing the natural fall in body temperature by sleeping on this mattress would increase the amount of deep, slow wave sleep… It did. Core body temperature fell by an extra 0.24C. Deep sleep increased - not by loads, but 2% is significant.. and there was also a reduction in heart rate, suggesting the cooling effect helped to calm the heart and shift out of fight or flight mode. If this happened every night, you can imagine the benefits accumulating over time. The temperature in the lab was 21-23C, which is quite warm. Experts usually recommend keeping the bedroom a bit cooler than usual room temperature, 18C or so, to help with sleep.. but during a heatwave, that's rarely an option! The mattress tested was a memory foam core coated in polyurethane ‘Technogel’ - a gel coating which increased the density and heat capacity of just the top 2cm of the mattress. (There was still a sheet on top - unlike in my Lego demonstration!) Even though only 20% of the body surface came into contact with the mattress, it still had a significant effect. Ref: Herberger et al 2024 Enhanced conductive body heat loss during sleep increases slow-wave sleep and calms the heart. Nature Scientific Reports 14, 4669 https://lnkd.in/ef3envVU #sleep #temperature #sleepscience #thesleepscientist #deepsleep #recovery #wellbeing #switchingoff #sleeptips #insomnia

𝗧𝗵𝗲 𝗿𝗼𝗮𝗱 𝘁𝗼 𝗽𝗲𝗿𝗳𝗲𝗰𝘁 𝘀𝗹𝗲𝗲𝗽😴- 𝗪𝗲𝗲𝗸 3 Still on holiday, but the updates must keep going. Editing pictures on a phone isn't easy 😅 𝗟𝗼𝘄𝗹𝗶𝗴𝗵𝘁𝘀: • Mosquitos are a total terror for sleep and difficult to avoid when travelling.    𝗛𝗶𝗴𝗵𝗹𝗶𝗴𝗵𝘁𝘀 • Sea, sun and daily exercise slowly paying off. My hrv has been steadily rising. 𝗟𝗲𝘀𝘀𝗼𝗻𝘀 𝗹𝗲𝗮𝗿𝗻𝗲𝗱? • if you already have a nicely dialed in sleep regiment. Holidays really don't make much of a difference. In many ways it's harder as you have to move around, travel and don't have the same sleep set up. Weekly Average for Oura- 83 Weekly Average for Garmin- 84 𝗧𝗵𝗲 𝗴𝗼𝗮𝗹: • To get a weekly average sleep score of 90 or more on both devices 2 weeks in a row 𝗥𝘂𝗹𝗲𝘀: • Holidays don't count 𝗪𝗵𝘆? Sleep is still a taboo. People will talk about what they eat, their exercise. But no one talks about their sleep. So screw it, i'll do! 😀 If you kicked my ass this week then share in the comments. '𝘙𝘦𝘮𝘦𝘮𝘣𝘦𝘳 𝘺𝘰𝘶 𝘢𝘳𝘦 𝘯𝘰𝘵 𝘭𝘰𝘰𝘬𝘪𝘯𝘨 𝘧𝘰𝘳 𝘱𝘦𝘳𝘧𝘦𝘤𝘵𝘪𝘰𝘯, 𝘺𝘰𝘶 𝘢𝘳𝘦 𝘭𝘰𝘰𝘬𝘪𝘯𝘨 𝘧𝘰𝘳 𝘪𝘮𝘱𝘳𝘰𝘷𝘦𝘮𝘦𝘯𝘵' #Sleep #sleepchallenge ------------------------------------------------------------------------------------ 🌟𝘐𝘧 𝘺𝘰𝘶 𝘭𝘪𝘬𝘦𝘥 𝘵𝘩𝘪𝘴 𝘤𝘰𝘯𝘵𝘦𝘯𝘵 𝘵𝘩𝘦𝘯 𝘧𝘰𝘭𝘭𝘰𝘸/𝘤𝘰𝘯𝘯𝘦𝘤𝘵 𝘸𝘪𝘵𝘩 𝘮𝘦.🤝

How do I get a Sleep Score of 100 on my sleep tracker?   I’m positive this thought has passed through the minds of many health enthusiasts who track their sleep metrics.   Many of the major sleep-tracking brands give you a score for your sleep quality every night. Supposedly, the higher the score, the better you’ve slept.   So is “perfect” sleep achievable? What does a 100/100 night look like?   To be totally honest, I don’t know, and in my opinion, I don’t think anyone should care (other than as an academic exercise).   There is an Italian proverb, attributed to Voltaire, that the best is the enemy of the good. When it comes to sleep, this could not be more applicable.   Singaporeans particularly seem to love it when things are scored and ranked. After all, objective markers help us to improve, don’t they?   In many cases, yes. The problem is that sleep isn’t an exam, and even if it were, why should we appoint our sleep tracker as the one who “grades” it?   Allowing a sleep tracker to be our assessor and trying to squeeze that extra few points out of it can turn the nighttime into a trial rather than a time of rest. Trying to get the best sleep possible might rob us of regular good sleep in the process.   Tracking your sleep has its merits, but obsessing over a sleep score is not one of them. Your body is a much better judge of that. Listen to it. Ask it how it feels in the morning. Give yourself your own sleep score and be OK with it if it’s not 100. We all have enough KPIs to meet in life already – let’s not allow a little device on our wrists to give us one more 😉 #sleeptracking #sleepquality