Sleep Hacking

Module 1

GOAL
of sleep hacking
 GOAL
of sleep hacking

Have as many waking hours to do things we love and be

productive, while still be able to maintain a high energy level
and healthy lifestyle.
5 Stages of Sleep Cycle

 Stage 1

•  Transition between wakefulness and sleep

•  Brain waves slow down

•  Easily waken

•  Lasts around 5-10 minutes

 Stage 2

•  Body temperature begins to decrease

•  Heart rate slows down

•  Prepares the body to enter deep sleep

•  Lasts for about 20 minutes



 Stage 3

•  Delta Waves (slow brain waves) are

produced

•  Transition to light and deep sleep

•  Body makes repairs

 Stage 4

•  Deep sleep characterized by slow brain waves

(delta waves)

•  Deeper than 3

 REM

•  Rapid Eye Movement Sleep

•  Eye movement, increased respiration, and
brain activity (Dreams)

•  Enter after 90 minutes after falling asleep

•  Typically lasts 10 minutes

5 Stages of Your Sleep Cycle

Stages 1-2 = light sleep

Stages 3-4 = deep sleep

Stage 5= Rapid Eye movement sleep (REM)

Average person experiences this cycle four or five times throughout the night

 The most important
thing to understand…

 Hacking your sleep is all about training ourselves
to achieve a QUALITY SLEEP

In order to reduce the total amount of your sleep

without feeling like a incompetent zombie, you must first
INCREASE THE QUALITY OF YOUR SLEEP

 Talking Sleep Quantity

Just because you’re sleeping a long time doesn’t

mean you’re getting a lot of deep sleep





 HOW DO WE
INCREASE THE
QUALITY?

 Deep Sleep

By far the most important stage of the sleep cycle

Increasing sleep quality is about maximizing deep sleep

Failing to experience deep sleep, has the highest correlation with

day-time impairments like tiredness, drowsiness, headaches, aches,
and inability to focus

Picture of my Zeo

Diminishing Returns

We achieve the most
amount of deep sleep within
the first 4-5 hours of
sleeping

This coupled with the fact

that a lot of sleep doesn’t
always mean good sleep is
why we can sleep 8-10 hours
and still feel tired

90 MINUTES!

 The amount of DEEP SLEEP we receive within a
given time period depends on behaviors and
variables within our control!

Diet Environment Breathing Consistency Exercise

Coming Next…