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Sleep Hacking

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Wie hole ich mehr aus meinem Tag? Wie schaffe ich es zu funktionieren, trotz zu wenig Schlaf? Übersicht über verschiedene Wachzeit-Maximierungs-Methoden und alternative Sleep-Schedules (z.B. 28-hour-day). Wirkung verschiedener natürlicher und unnatürlicher Stoffe auf den Wachzustand. Steigerung der Effektivität von Schlafphasen. Einschlaf-Techniken bei totaler Unmüdigkeit (z.B. durch Jet Lag). Lucid Dreaming / Bewusstes Träumen.

CC-BY-SA. English version to follow for 26c3.

Publié dans : Santé & Médecine, Technologie
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Sleep Hacking

  1. 1. Sleep Hacking @nr1
  2. 2. Schlafdauer Mensch Durchschnittliches Schlafbedürfnis pro Alter Tag Neugeborene bis zu 18 Stunden 1–12 Monate 14–18 Stunden 1–3 Jahre 12–15 Stunden 3–5 Jahre 11–13 Stunden 5–12 Jahre 9–11 Stunden Teenager 9–10 Stunden Erwachsene und Ältere 6–10 Stunden (normalverteilt) Schwangere Frauen 8 (+) Stunden
  3. 3. Schlafdauer Tiere Anteil der REM-Phase am Augenposition während des Tierart Schlaf in Stunden pro Tag Schlaf Schlafes Kleine Taschenmaus 20,1 16 % beide geschlossen Braune Fledermaus 19,9 10 % beide geschlossen Südliches Opossum 19,4 10 % beide geschlossen Nachtaffe 17,0 11 % beide geschlossen Katze 13,2 26 % beide geschlossen Taube 11,9 8% ein Auge manchmal offen Haushuhn 11,8 10 % ein Auge manchmal offen Schimpanse 10,8 15 % beide geschlossen Hund 10,7 29 % beide geschlossen Kaiserpinguin 10,5 13 % ein Auge manchmal offen Fruchtfliegen 10,0 0% keine Augenlider Ente 9,1 16 % ein Auge manchmal offen Kaninchen 8,7 14 % beide geschlossen Schwein 8,4 26 % beide geschlossen Asiatischer Elefant 5,3 34 % beide geschlossen Kuh 4,0 19 % beide geschlossen Pferd 2,9 27 % beide geschlossen Giraffe 1,9 21 % beide geschlossen
  4. 4. Warum eigentlich Schlaf? • Regeneration • Erinnerungsverarbeitung • Körperliche und geistige Entwicklung (Ontogenese) • Präservation
  5. 5. Schlafmangel und Schlafentzug Mangel (sleep debt) Entzug (sleep deprivation) • Müdigkeit • Häufung von Sekundenschlaf • verminderte Konzentrations- und • Reizbarkeit Leistungsfähigkeit • Denk- und Erinnerungsstörungen • Beeinträchtigung der Wahrnehmung • Halluzinationen • Allgemeines Unwohlsein • ADHS • Antriebslosigkeit • Persönlichkeitsstörungen • erhöhte Reizbarkeit • Tod • leichter Rausch und enthemmende • Rekord: 266h Wirkung • hypnagoge Halluzinationen • Frieren • Übergewicht • Depressionen • Angstzustände
  6. 6. Schlafphasen • Müdigkeit – „Innere Uhr“ – Wachzeitraum – Lichtverhältnisse – Adenosin • Einschlafen – Melatonin • NREM – Stadium 1-4 – Beta, Alpha, Theta, Delta Wellen • REM – Ca. 20-25% – Erstes Auftreten nach ca. 90 Minuten (+- 30 Min.) – SOREM (Sleep onset REM) bei Narkolepsie und nach Schlafentzug • Aufwachen
  7. 7. Müdigkeits-Hacking • Aktivitätslevel (körperlich / geistig) • Kontrolle der Lichtverhältnisse (Intensität, Farbtemperatur (Tipp: F.lux)) • Substanzen – Stimulanz • z.B. Koffein, Nikotin – Beruhigung • z.B. Alkohol
  8. 8. Einschlaf-Hacking • Substanzen – Melatonin – Barbiturate • Autogenes Training
  9. 9. REM-Hacking • SOREM • Lucid Dreaming – MILD (Mnemonic induction of lucid dreams) – WBTB (Wake-back-to-bed) – WILD (Wake-initiation of lucid dreams) – CAT (Cycle adjustment technique) – LDS (Lucid Dream Supplements) – LDID (Lucid dream induction devices)
  10. 10. Aufwach-Hacking • Licht (Sonne, Lichtwecker) • Fast-Wach-Momente • Timing des Einschlafens
  11. 11. Alternative Schlaf-Schedules • Polyphasischer Schlaf
  12. 12. Alternative Schlaf-Schedules • 28-Stunden-Tag http://xkcd.com/320/

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