Difference between revisions of "Sleep"
From Biohacking Wiki
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==Combos== | ==Combos== | ||
Doc parsley's Sleep remedy - https://store.docparsley.com/products/doc-parsley-sleep-remedy-single | Doc parsley's Sleep remedy - https://store.docparsley.com/products/doc-parsley-sleep-remedy-single | ||
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+ | =Sleep Hacks for Memory Enhancement= | ||
+ | * "A widely held model assumes that this is because newly encoded memories undergo covert reactivation during sleep" - by presenting an odor or sound during the context of the initial memory formation and then having said stimulus present during deep sleep, it has been shown to enhance recall the next day.<ref>https://www.ncbi.nlm.nih.gov/pubmed/17347444</ref> | ||
+ | ** fMRI revealed significant hippocampal activation in response to odor re-exposure during deep sleep. | ||
+ | ** One study using ocean sounds for this type of memory enhancement did not demonstrate any improvement. <ref>https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4591875/</ref> | ||
=Sleep Trackers= | =Sleep Trackers= |
Revision as of 10:08, 14 August 2019
Contents
Physiology - What Happens During Sleep
Light Sleep
Deep Sleep
REM Sleep
How to Increase Sleep Quality
Practices
- Exercise
4-7-8 Breathing
Popularized by Dr. Andrew Weil, this breathing pattern has a large amount of anecdotal evidence pointing towards its being beneficial for both lowering anxiety and helping with sleep.
Instructions
- Adopt a comfortable sitting position and place the tip of the tongue on the tissue right behind the top front teeth.
- Fully empty lungs of air
- Breathe in quietly through the nose for 4 seconds
- Hold your breath for a count of 7 seconds
- Exhale forcefully through the mouth while pursing the lips and making a "whoosh" sound, for 8 seconds
- Repeat this cycle 4 times
Therapies
Supplements
- Melatonin
- 5-HTP - melatonin precursor [1]
- Magnesium (not malate, glycinate one of the best options)
- L-tryptophan
- GABA [2][1]
- forbose
- oxaloacetate
- L-tyrosine
- CBD
Combos
Doc parsley's Sleep remedy - https://store.docparsley.com/products/doc-parsley-sleep-remedy-single
Sleep Hacks for Memory Enhancement
- "A widely held model assumes that this is because newly encoded memories undergo covert reactivation during sleep" - by presenting an odor or sound during the context of the initial memory formation and then having said stimulus present during deep sleep, it has been shown to enhance recall the next day.[3]
- fMRI revealed significant hippocampal activation in response to odor re-exposure during deep sleep.
- One study using ocean sounds for this type of memory enhancement did not demonstrate any improvement. [4]