10. Calendar
GoogleCalendar
API
Zapier
API
IFTTT
Notes
Evernote
Email Filter
Gmail
Cycling
Cyclemeter
Files
Dropbox & Box
Weight
Withings
Shopping
Paypal, Amazon
Meditation
Equanimity
Location
Foursquare
Projects & Tasks
Basecamp
Links & Social
Twitter
Email
Gmail
Documents
Google Drive
Work Social
Yammer
Heart Rate
Sweetbeat
Music
Sonos
Meetings
Meetin.gs
Travel
Tripit
Sleep
Sleep Cycle, Beddit
Social
Facebook
Exercise
Runtastic
Movement
Moves
Food
MyFitnessPal
Friends
(Manual)
Personal
(Manual)
Entertainment
Plex
Home Automation
Indigo
Home Sensors
Z-Wave, WeMo
Direct API
Automatic Personal Data Capture
Teemu Arina’s Setup
Manual sent email
Lights
Philips Hue
17. CYCLES OF SLEEP
N1
N2
N3
REM
Deltauni
1 2 3 4 5 6 7 8h
1. sykli 2. sykli 3. sykli 4. sykli 5. sykli
R RRR R
DELTA
REM
1st cycle 2nd cycle 3rd cycle 4th cycle 5th cycle
N1 N2 N3 R
4–5% 45–55% 16–21% 20–25%
One cycle lasts 90 minutes
18. • AIRO
• Basis
• Bodymedia
• Empatica E3
• Fitbit Force
• Fitbug Orb
• iHealth Wireless Activity
• Jawbone UP
• Lark Pro & Larklife
• Misfit Shine
• Nike+ Fuelband
• Polar Loop
• Readiband
• Sleep Tracker
• Withings Pulse
WRISTBANDSWITH
SLEEP TRACKING
SEPARATE DEVICES
• Beddit
• Emfit
• ZEO Sleep Manager
• SleepRate
MOBILE APPS
FOR SLEEP TRACKING
Android iPhone
Sleep Cycle X X
Sleep Time X
Sleep Diary Pro X
Sleep by MotionX X
SleepBot X
Argus X
SnoreLab X
Sleep as Android X
24. MCT
Spring water
Aeropress
Coffee beans (high altitude, water washed, medium roasted)
Grass-fed butter
Butyrate, CLA
MCT oil
To trigger
production of ketones
HACKING COFFEE
Chaga “tea”
Alkaline to balance
acidity of coffee, adaptogenic
L-theanine extract
from green tea
Nootropic effects +
balances out overstimulating
effects of coffee
!
Dopamine precursor l-tyrosine
to balance out dopamine depletion
34. BIOLOGICAL CLOCK 24:00
YÖ
12:00
PÄIVÄ
06:00
AAMU
18:00
ILTA
02:00
04:30
06:45
07:30
08:30
10:00
14:30
15:30
17:00
18:30
19:00
21:00
22:30
Syvin uni
Matalin
ruumiinlämpötila
Nopein nousu
verenpaineessa
Suolen toiminta
aktivoituu
Melatoniinin eritys
loppuu
Korkea vireystila
Paras koordinaatio
Nopein reaktiokyky
Tehokkain verenkierto
ja lihasvoima
tehokkaimmillaan
Korkein verenpaine
Korkein
ruumiinlämpötila
Melatoniinin
eritys alkaa
Suolen toiminta
vaimenee
NIGHT
DAY
MORNINGEVENING
Deepest sleep
Lowest body temperature
Sharpest rise in blood pressure
Melatonin secretion stops
Bowel movement likely
Highest testosterone secretion
High alertness
Best coordination
Fastest reaction time
Greatest cardiovascular
efficiency and muscle strength
Highest blood pressure
Highest body temperature
Melatonin secretion starts
Bowel movements suppressed
Ref: “The Body Clock Guide to Better Health", M. Smolensky & L Lamberg (2000)
36. BLUE LIGHT BLOCKS MELATONIN
LED-lights block melatonin production
by 5x compared to normal light bulbs
Ref: Falchi, F. & Cinzano, P. & Elvidge, C. D. & Keith, D. M. & Haim, A. (2011). Limiting
the impact of light pollution on human health, environment and stellar visibility.
J Environ Manage, 92(10):2714–22.
39. Pimennysverho
Muotoiltu tyyny Kännykkä
lentokonetilassa
Suolalamppu
Ilmankostutin/
puhdistin/ionisaattori
Huonekasvit
Magnesium
Valon spektriä
vaihtava lamppu
FutonHengittävät
pintamateriaalit
Lämpötila n. 23 °
Ilmankosteus
n. 30–50 %
40%
Liikeanturi
petauspatjan alla
HACKYOUR BEDROOM
Temperature 18-23°
Blackout curtains
Air humidity
30-50%
Air filtering plants
Phone in
airplane mode
Light spectrum
changing lamp
Futon
Thermoregulation
Air humidifier,
purifier, ionisator
Red lamp
Magnesium
Sleep tracker
under the mattress
Pillow made of
memory foam
40. TRANSCENDYOURSELF:
BECOME A MASTER OF
WHAT YOU DO EVERY DAY
"To me, the function and duty of a quality
human being is the sincere and honest
development of one's potential."
– Bruce Lee
64. The most important technologies are
those that disappear. They weave
themselves into the everyday
fabrick of life until they become
indistinguishable from it.
Mark Weiser
Chief Scientist, Xerox (1952-1999)