Spark Weekend DC Day 2 Spark Challenge: Go to bed within one hour of your predetermined bed time for 30 days.

1. Hacking Sleep
Daniel Gartenberg
PhD Candidate in Applied Psychology
Founder @ Proactive Life LLC

2. What is sleep?
From: www.proactivesleep.com
Stages of Consciousness

3. What is sl eep debt?
Huber et al., (2006); Thomas et al., (2000)
Short term effects:
- Increased blood pressure, snacking on fatty foods,
insulin resistance, decrease in various cognitive functions,
decrements in the ability to learn, weakened immune system
Long term correlations:
- Decreased life span, increased obesity,
cardiovascular disease, Type 2 Diabetes, increased likelihood
of flu or cold, neurological disorder
Diekema, (2009); Tononi & Cirelli (2005), Kripke et al., (2002)

4. Getting >1 ho ur less sleep

5. What’s to be done?
Change the culture
Understand ourselves better
Get more out of less

6. Sleep Tools
Sleep Smart Alarm Clock Proactive Sleep Alarm Clock
Sleep-2-Peak Mind Metrics
Available on the app store

7. Proactiv e Sleep

8. Sleep Smart Alarm Clock

9. What w orks?
-Waking up in a lighter sleep phase for naps
-Listening to certain noises or meditations before sleep
-Increasing deep sleep by playing specific tones during deep
sleep
-Promoting lucid dreaming with specific phrases or cues
-Improving alertness by figuring out the optimal times to go to
bed and wake up

10. A New Scien tific Finding
Several research studies
demonstrated that
auditory stimulation during
Slow Wave Sleep results
in enhancement of Slow
Wave Activity and
improvements of memory
(Ngo, Claussen, Born, Molle, 2013; Tononi,
Riedner, Hulse, Ferrarelli, Sarasso, 2010).
Retention of word pairs

11. QS Slee p Study
http://www.meetup.com/D
C-Quantified-Self/

12. Let’s test it together

13. Sleep Tools
Hexoskin
Galaxy Gear
Actiwatch
Sleep Phones

14. Proce dure
• 2 week study where every night participants
- Learn 10 word associations
- Are tested on 10 word associations
- Sleep with the iPhone on the bed
- Perform a 2 minute psychomotor vigilance task
- Are tested again on the word associations
- Answer 2 subjective questions
• Within Groups Design with 3 conditions:
- No stimulation
- 20 minutes of stimulation
- 40 minutes of stimulation
• Send me 2 weeks of your data and I will do a full analysis for you

15. What I wi ll give you
-I will do a full analysis on your data and tell you about:
-Information about sleep efficiency, sleep amount, bedtime,
wake time, number of awakenings, and estimated deep
sleep
-Whether the auditory stimulation worked for you

16. Or someth ing else?
Prevent night terrors, increase deep sleep, induce lucid
dreaming, improve sleep efficiency, improve physical
performance, improve group training, address shift work
problems, improve employee health through improved sleep,
administer cognitive behavioral therapy to treat sleep
disorders, address PTSD, insomnia, and delayed sleep
phase syndrome