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8 Must-Have Sleep Technologies

8 Must-Have Sleep Technologies

Some people sleep like a bear in deep hibernation, while others may find a restful night’s sleep elusive. As we get older, it’s not uncommon for sleep to be harder to come by. I, for one, used to sleep more soundly than I do nowadays, and this frustrates me to no end. I know many people who wake up several times per night or stare at the ceiling for an hour waiting to fall asleep. But thanks to some new innovations in sleep technology, I have an easier time both falling and staying asleep. Being a science geek (and a brain geek), sleep—and the technologies surrounding it—is an area that absolutely fascinates me,

I started dabbling in this area a few years ago when I bought a Zeo. Remember those gadgets that you would strap onto your forehead at night? Yes, I owned one. I still do, in fact, and the thing still works, despite the fact that the company has, sadly, gone out of business. I love tracking my sleep, despite looking more than a little geeky at bedtime having a sensor attached to my head. The sensor not only tracks how much sleep you are getting, but more importantly, the type of sleep: deep sleep, light sleep, and REM sleep.

The Quantified Self (QS) movement is all about measuring and tracking everything you can in relation to your body, “but to what end?” you may ask. There’s an expression that goes: “That which gets measured gets managed.” It’s true in business, and it’s true in life, and we should apply this to our sleeping habits. Once I start tracking my sleep metric I can work to improve it. By making changes to my nighttime routine, what I sleep on, what I wear, the amount of light I am exposed to in the morning, and how I wake in the morning, I can tweak certain variables to help me get a good night’s rest.

How many of us actually measure anything scientifically about our sleep? I would wager a very slim minority. Many of us count calories, megabytes, and minutes of time at work with high levels of scrutiny—why ignore one of the most basic and important functions of our lives?

A study done by The University of Maryland Medical Center reports that 50% of people have sleep difficulties, and that 65% of us don’t get our prescribed 8 hours of sleep per day. This should come as no surprise when you consider how demanding our lives have become in this technology-infused culture. Without adequate rest, we become more susceptible to illness, poor cognitive function, traffic accidents due to drowsy drivers, and even increased risk of an early death.

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Tech time is displacing pillow time, to the point where somewhere between 25% and 35% of those who have a smartphone, laptop, or tablet check Facebook in bed. Using these devices before bed has been shown to reduce melatonin levels and disrupt your ability to fall asleep. While there are technologies that are detrimental to our sleep, there are also a number of technologies (such as the aforementioned Zeo) that are helpful in getting a satisfying night’s rest. Let’s have a look at some of them, starting with the tracking devices:

1. Sleep Monitors

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    Despite my love for the Zeo, I’d suggest you go with another monitor, one that’s not discontinued (obviously). A monitor that directly measures brainwaves will provide the greatest accuracy, such as a bedside EEG unit. Be warned, the price is steep—ranging from $600 and up.

    For something more affordable (between $100 to $150), there’s Fitbit Flex and Jawbone UP24, which seem to be bearing the latest torch in sleep analytics. Instead of being worn on the head like an EEG monitor, they are worn around the wrist, and use movement during sleep as an indicator of sleep patterns. This isn’t as accurate of an approach, but it turns out to correlate pretty well.

    Your least expensive (and least accurate) option is to use your iPhone or Android phone and a sleep tracking app like Sleep As Android, Sleep Cycle, Sleep Bot, or Sleep Time to measure your nighttime sleep movements. You simply leave the phone on your bed to “feel” for movement during the night.

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    2. Smart Alarms

    If you’re like most people, you wake up with an alarm. They can be jarring to say the least, especially if you happen to be in deep sleep. Most alarms have no regard for your sleep cycle. And they disturb your partner, to boot. Enter the aforementioned Fitbit Flex and Jawbone UP, both of which will wake you by vibrating on your wrist so only you wake up and not your partner. Nice! Even better if the device is aware of your sleep cycle, so that you are awakened during light sleep within a time window that you specify. That’s where the Jawbone UP surpasses the Fitbit Flex. The UP has such a feature, called a “Smart Alarm.” The Zeo, too, has this (called SmartWake). As do the various aforementioned smartphone apps. Why Fitbit has yet to include this capability, I don’t know, but let’s hope it’s forthcoming.

    3. SleepGuard

    My fiancée has experienced sleep difficulties as of late, stemming from her new Invisalign “braces” and the resulting clenching she’s doing at night while wearing them. Investigating this problem led me to another fascinating technology called SleepGuard, a biofeedback monitor for those who clench or grind teeth. This makes more sense to me than a plastic night guard, which merely works to stop the wear on the teeth without addressing the muscle tension from clenching/grinding and its ill effects.

    The machine, which is worn as a headband monitor, sends out tiny beeping sounds during the night whenever the wearer clenches his or her teeth. The beeping gradually gets louder if they do not stop, and eventually works as a type of subconscious brain training to stop the habit.

    The biofeedback headband also lets you quantify how much you clench in total during the night. According to the inventor of SleepGuard, Lee Weinstein, if you clench more than about 100 seconds per night, the clenching is likely blocking your transition to REM sleep. By cutting down on the clenching you can increase REM. More importantly, if you clench more than about 100 seconds per night and get migraines, Weinstein asserts you have about a 90% chance of being able to prevent your migraines by reducing the clenching.

    4. Wicking Sheets & Sleepwear

    Some would argue that any bed setting is only as good as the “linens” or sheets accompanying. SHEEX is a personal go-to line for me, mostly because their fabric is much more breathable and cooler than traditional cotton sheets. The fabric wicks away excess moisture from our sweating bodies while we slumber—a big need for those of us who live in hot and often humid climates. SHEEX also has a sleepwear line (T-shirts, shorts, and the like) made with the same fabric.

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    5. Sleep Mask

    Light can be pervasive and inescapable in our bedrooms, particularly in cities. Tempur-Pedic’s contoured SleepMask is a nifty solution: complete darkness without being restrictive or uncomfortable, and more chic than the frilly and lace-embroidered monstrosities you used to see gracing Aunt Edna’s bedside table. It’s helpful when traveling, too.

    6. Blackout Blinds or Shades

    Instead of a sleep mask, you may prefer to use blackout blinds or shades to prevent light from entering the room in the first place. Blackout blinds are less disruptive to your sleep than a mask that attaches to your head and can pinch or slip off during the night. Blinds have moveable slats, whereas shades are one piece of material that raises and lowers, making shades, generally speaking, better insulators of light.

    Blackout blinds/shades typically employ a special material, such as mylar or aluminum lining, to serve as a light barrier. They also prevent light leakage by having no gap around the edge of the shade, thanks to a special channel that captures the edge of the shade.

    A more economical option to “blackout” is “room-darkening,” though it also means a bit more light leakage.

    If blinds or shades aren’t going to work because of the size or shape of your windows, consider blackout material-lined curtains.

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    7. Contoured Pillows

    Pillows are often undervalued as part of the sleep set, but consider this: they support your head, your neck, and by extension, your spine. Sunken, depleted pillows can lead to headaches, kinks or pain in the neck and shoulders. The problems are exacerbated by sitting at a computer for hours on end, inactivity, and the sedentary lifestyle common to many 21st century individuals. Contour pillows are shaped to provide optimal support. They come in different shapes and sizes, so it’s important to choose the right one for the type of sleeper you are. For instance, if you sleep mostly on your stomach, don’t buy one that’s designed for those who sleep primarily on their backs.

    8. Cooling Gel

    I’m a fan of memory foam, but gel takes it to another level. Not only does the gel conform nicely to your body, its cooling properties keep you from sweating while you sleep. Sweating at night is definitely to be avoided if you want a good night’s rest. The cooling gel is added to a memory foam base in both mattresses and pillows. A word of caution: avoid using a mattress pad on a gel mattress, as it will interfere with the gel’s cooling properties.

    I recently made the mistake of purchasing an inexpensive gel pillow. When I got home and opened my new pillow, much to my horror, I was greeted by a noxious scent that didn’t diminish even after two days of airing it out. I had to return that nasty thing! Lesson learned: beware of cheap knockoffs. Quality is worth the investment, especially when it involves your sleep, where you spend a huge chunk of your life. I ended up buying a fantastic gel mattress and gel pillows from Technogel, a Dr. Scholls brand. Who would have guessed that Dr Scholls made beds!

    Here are a couple cooling alternatives to gel worth checking out as well: TEMPUR-Breeze and DualTemp.

    Bring on the Tech!

    Sleep is too important for your health to not take seriously and address the causes of your tossing-and-turning. Your brain and other organs need sleep time for repair and rejuvenation. A good night’s rest is an investment in a healthier mind and body, and hopefully longer life. Better living, or should I say, better sleeping, is possible through technology!

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    Last Updated on September 10, 2019

    7 Morning Rituals to Empower Your Day And Change Your Life

    7 Morning Rituals to Empower Your Day And Change Your Life

    Most of your reality is not a given. It is shaped by your expectations, beliefs and thoughts you have formed about it. A big chunk of these beliefs and expectations are encoded into habits you integrate in your daily life.

    Yes, some of these habits are formed unconsciously and can be counter-productive or limiting but conversely, you can consciously form positive habits that will transform and empower your life significantly.

    This is a powerful point of departure that more and more people are becoming aware of. The most common trait of highly successful people is the recognition of the power they have in co-creating their reality through changing the way they think, believe or expect their reality to be.

    One of the most effective ways of changing our belief patterns is through practising and maintaining daily rituals. Ancient traditions had clearly understood the power of rituals in reinforcing habits and changing the way we see and create our reality a long, long time ago.

    Once again, if you look into the life history of any highly successful individual, you will find some form of ritual in their daily routine. Some of these rituals may seem banal or eccentric but don’t be deceived by appearances. Rituals are one of the most effective self-empowering tools freely available at the practitioner’s disposal – that is, you!

    Below are some the easiest yet life-changing morning rituals you can do every day. Of course, you can have your own afternoon or bed-time rituals but morning rituals are extremely effective in empowering your day since they help you charge yourself before it all starts.

    1. Gratitude

    Feeling gratitude and appreciation for those little signs and moments of joy happening in your life is probably one of the most overlooked or underestimated rituals. It is a perfect morning ritual to start your day on a very positive key.

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    The real power of gratitude is that it makes you pick out and focus on what is working in your life – what is in tune with your being as a whole. It is selectively positive. It reinforces happiness and positivity by shedding light on those awesome things, small or big, that grace your everyday living.

    Quite often, we just pick out the pain points, the problems, the bottle necks, whatever it is that is not working in our life and causing friction, anxiety and unhappiness. This is like constantly rewriting the script of your life with a negative or tragic overtone. Your subconscious mind follows faithfully that script you write whether it is a negative or positive one.

    So feeling gratitude is undoubtedly an immensely empowering ritual. Start your day by being thankful for those positive things that happened the previous day or throughout the week. It could be something really petty and small. It doesn’t matter. You might be grateful for an unexpected visit from an old friend, a beautiful encounter with a kind stranger, a new opportunity or whatever it is that shines your way. Do it every morning and see what happens during the day.

    Gratitude-Quotes

      2. Writing Down Your Most Important Tasks

      This is a very practical ritual. Start your day by identifying and writing down from one to three of the most important tasks you need to complete during that day. These tasks are ones which support important long term goals that are aligned to your purpose, passion or general direction in life.

      For example, if writing a book or building an online community are important long term goals which are aligned to your personal growth, then an important task for the day might be finishing off a particular page or two of the book or coming up with fresh content ideas for the online community.

      What is important with this ritual is that you identify these tasks and complete them as early in the day as possible. Of course, you will have other tasks apart from the ones you will write down but, these are tasks which can be tackled later or batched up and carried out in one go.

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      Writing down your most important tasks in the morning helps you focus your day and life according to what is essential. It helps you prioritize and manage your time better. As a result, you simplify your life by applying your focus and energy on what really counts for your overall life progress.

      3. Affirm Your Goals in Writing or Drawing

      This is similar to the previous idea but different in its application and purpose. Writing down your most important tasks of the day is a way to have a concrete structure of action to follow. Affirming your goals, on the other hand, is a very powerful way of crystallizing your vision and goals in life into your everyday mental space.

      Writing down or doodling your goals on a piece of paper helps you externalize those goals by giving them form. In return, they are reflected back in your subconscious mind and thus, reinforcing them and integrating them more wholly.

      An example of this would be writing down “I am achieving greater success in my career” or “I am becoming healthier and stronger through my exercise.” Notice the present tense being used as a way to tell yourself you are in the process already. Remember the life script we subconsciously follow? You are basically modifying the script to be applied now in the present.

      Drawing or doodling can be equally, or even more, effective  (if you are more of a visual person) as it summarizes a graphical representation of your goals. For example, if your goal is to build a new house or live in another country, you can draw the house or draw things that symbolise the country you want to live in.

      write down goals

        4. Practice Qi Gong Exercises

        According to Chinese philosophy, Qi (pronounced ‘Chee’) means the life force or energy inherent in all things;[1] and Qi Gong is the practice to cultivate and circulate that energy in your body. This may sound esoteric or complicated but actually, Qi Gong is really a set of simple exercises aimed at increasing your health and vitality.

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        There are numerous forms and practices available for free through the online media. As a morning ritual, I recommend following these simple exercises by Qi Gong master Lee Holden:

        5. Drink Hot Water with Lemon

        Simply add a slice of lemon in a glass of hot water and drink one every morning. This is a very simple ritual I follow faithfully every morning.

        Apart from being a good source of vitamin C and a great way of flushing out toxins in the morning, it balances and maintains the PH levels in the body, reduces pain and inflammation in joints and knees and helps nourishing brain and nerve cells. Here are some more benefits of drinking hot water with lemon.

        6. Rise Earlier

        The practical advantages of waking up early are obvious.

        For example, you gain more time for doing exercise such as walking, cycling or Qi Gong as suggested above. You gain more time to be with yourself to reflect, meditate or, more importantly, carry out the other morning rituals.

        So rising early can be seen as a foundation for all the other morning rituals. Many, like myself, find that they are more productive in the early hours of the day.

        Also, various studies have shown that there are many other benefits from waking up an hour or two earlier in the morning. Sleeping early and waking up early helps the body attune with the earth’s circadian rhythms thus, promoting more restorative sleep. Other curious results from such studies show, for instance, that early risers tend to be more optimistic and can anticipate and solve problems more efficiently than the norm.[2]

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        7. Listen to Uplifting Music

        Uplifting music can have a direct impact on our mood, especially in the morning. It charges us emotionally and tunes us into a more positive outlook of the day ahead.

        Most people wake up to music or listen to music as they commute to work. Very often, however, they tune in to a radio or randomly pick a playlist from their device. Being more selective and conscious of the music you listen to in the morning can have a great impact on your day and life in general.

        It’s funny how we try to choose music according to our mood. For example if you are feeling down or disappointed by something, you are more prone to listen to music that reflects that mood – for instance blues, sad songs or downtempo music. This has the effect of reinforcing that mood. What you need to do is the exact opposite and retune your mood by listening to music that beats to a different tune than that mood.

        Try to listen to more uplifting music in the morning even if, or especially if, your mood does not dictate so.

        More About Energetic Habits & Rituals

        Featured photo credit: Carli Jeen via unsplash.com

        Reference

        [1] Live Science: What Is Qi Gong
        [2] Harvard Business Review: Defend Your Research: The Early Bird Really Does Get the Worm

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