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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

hypnogram-small

    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 October 30, 2018

    How To Be Successful In Life? 13 Tips From The Most Successful People

    How To Be Successful In Life? 13 Tips From The Most Successful People

    What is success to you? How to be successful in life?

    To some, when they think of success, they imagine wealth; others want power; some just want to make a positive impact on the world.

    All of these are perfectly valid, indeed success is a concept that means different things to different people. Though no matter what success is to you, it almost certainly isn’t something will come easily.

    There are countless guides and books to being successful, however, as success is personal and unique to each individual. The advice contained in these books can often not be relevant. Therefore following the advice of a single individual can often be unhelpful.

    With this in mind, considering the advice of a great many people, people whose ideas of success were different both to each other, and quite possibly, to you can be a good alternative.

    What follows is a list of thirteen of the best pieces of advice from some of the most successful people who have ever lived. If you want to learn how to be successful, these 13 tips are essential:

    1.Think big.

      From Michelangelo Buonarroti, Great Renaissance Artist:

      “The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.”

      There are few artists as influential as Michaelangelo. Today centuries after his death, his work still inspires and connects to people. His work is world famous, just think of his statue of David, or the Mural in the Sistine Chapel in the Vatican.

      Imagine then, if he decided not to work as an artist.

      Being a successful artist has always been extremely difficult, imagine if he decided to give up this ambition in favour of something easier?

      Oftentimes, people often decided to put their dreams aside for something more “realistic”. To give up their dream for something easier. This quote teaches us the danger of such a point of view.
      Instead be ambitious.

      2.Find what you love to do and do it.

        From Oprah Winfrey, Media Mogul:

        “You know you are on the road to success if you would do your job and not be paid for it.”

        This is a good quote to remember and think about when you’re at work.

        Imagine being as successful as possible in your current job. Ultimately you’ll probably find yourself working extremely hard and this it will take up much of your time.

        If it’s a job you hate, then being successful at it might only mean filling your life with something you hate to do. What’s the sense in this?

        Instead, why not focus on doing something you love? When you’ve found what you’re passionate about, you get the motivation to keep you moving. Success at this means the fulfilment of your dreams.

        Not sure what your passion is yet? You should learn about this Motivation Engine first.

        Even if you’re not successful, you still filled your time with something you love to do. Many successful musicians spent years of their lives doing unpaid performances, the only reason they kept playing was because they loved to perform.

        3. Learn how to balance life.

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          From Phil Knight, CEO of Nike Inc.:

          “There is an immutable conflict at work in life and in business, a constant battle between peace and chaos. Neither can be mastered, but both can be influenced. How you go about that is the key to success.”

          All too often, people think that to be successful, they need to make the object of their success their life.

          If a person thinks their job will lead them to success, then they may spend countless hours per day, and well into the evening working hard.

          However this comes at the cost of rest, your health and having an enjoyable life. Ultimately they may burn out and cease to be successful at their job anyway.

          If success comes from having a strong social life and a good group of friends, their job may suffer; meaning that they may lose their job, and then be unable to afford going out with friends.

          In these ways, success, as Phil Knight says above, is helped by balance. Think of it as a balance between rest and work, or work and play.

          To achieve that balance, this Ultimate Guide to Prioritizing Your Work And Life can help you.

          4. Do not be afraid of failure.

            From Henry Ford, Founder of Ford Motors:

            “Failure is simply the opportunity to begin again, this time more intelligently.”

            There is a story, it’s unconfirmed whether it actually happened, yet the message within is none the less true:

            Thomas Edison inventing the lightbulb was the result of several hundred failed attempts. In an interview, he was asked “How do you feel after all of your failed attempts?”

            His response was great, “I didn’t fail, I learned hundreds of ways not to invent the lightbulb”

            He saw each “failure” as a lesson. From that lesson he learned what won’t work, and also might work instead.

            Each failed attempt, each rejection, were key steps on his path to success. It is easy to feel like you should give up after a failure. But perhaps in that failure is a lesson.

            Pay attention to your failures, study them. Perhaps then you’ll learn how to succeed.

            5. Have an unwavering resolution to succeed.

              From Colonel Sanders, Founder of KFC:

              “I made a resolve then that I was going to amount to something if I could. And no hours, nor amount of labor, nor amount of money would deter me from giving the best that there was in me. And I have done that ever since, and I win by it. I know.”

              This, in many ways relates to the above quote about learning from your failures.

              It’s the easiest thing in the world to give up from a failure. The only way to push on is if you have the true burning desire to succeed, to not be moved or dissuaded from your goals.

              If you are not truly dedicated towards success, then each failure will hurt more, each set back will slow you down.

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              Success is hard; without the unwavering desire to succeed, this difficulty may seem insurmountable. With the desire, it is merely an obstacle to go through.

              6. Be a person of action.

                From Leonardo da Vinci, Renaissance Genius:

                “It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.”

                Though it was said hundreds of years ago, it works just as much today as it ever had. It applies to literally any successful person.

                Think about it, picture someone like William Shakespeare:

                When we think of the time he lived in, we think of the time in a way shaped by him. When we think of Renissance era Italy, we think of Michaelangelo and Leonardo Da Vinci.

                Or think about the present day:

                Bill Gates or Steve Jobs. Our current way of life would simply be incomparably different if they didn’t accomplish what they did.

                You’re probably reading this article on a device by a company that they either founded or companies influenced by them.

                All these figures were proactive, they saw ways to do things differently and did them. If they let the world shape them, then they’d simply fit into the background. Instead they shaped the world.

                Applying this to you?

                Don’t be afraid of going outside the norm. If you can think of a better way to do something, do it that way. If you fail, try again.

                7. Avoid conflicts.

                  From Theodore Roosevelt, 26th President of America: “

                  The most important single ingredient in the formula of success is knowing how to get along with people.”

                  The best leaders and some of the most influential people (and Theodore Roosevelt is one of the best leaders and one of the most influential people to have lived) were not those who caused commotions, who fought with people or disregarded people; but were people who were friendly to those around them.

                  People liked them. They wanted them to do well.

                  This is key to good leadership.

                  It’s logical. If someone likes you, they want to help you; if you give them a suggestion, they’ll gladly follow through with it.

                  But if someone doesn’t like you, they may either refuse to help or actively get in your way.

                  What’s more, it’s always a good idea to cultivate good relationships. You can never tell who will prove to become someone who’ll be able to help you in a big way, or even be a good and supportive friend.

                  As such, help people and they may help you; and be good to people, and they my be good to you.

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                  8. Don’t be afraid of introducing new ideas.

                    From Mark Twain, Famed Author:

                    “A person with a new idea is a crank until the idea succeeds.”

                    It is an unfortunate truth that those with the boldest ideas are often disregarded.

                    Most of us are taught from an early age to think and do things similarly to everyone else. This can be great to fill an existing role. But to truly do things differently (and all successful people did things differently), you need to think differently.

                    If you have a new idea, don’t throw it away because it’s new and different; instead, celebrate it. Your strange new idea might one day be the one that leads you to success.

                    9. Believe in your capacity to succeed.

                      From Walter Disney, Founder of Walt Disney Company:

                      “If you can dream it, you can do it.”

                      Success has to be something you can imagine yourself achieving.

                      It is possible that you will come across those who doubt you and your ability to succeed. You must not become one of these people because the moment you cease believing and dreaming is the moment these dreams fall away.

                      Keep dreaming!

                      10. Always maintain a positive mental attitude.

                        From Thomas Jefferson, 3rd President of America:

                        “Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”

                        Like the above quote says, you need to trust in your ability to succeed. This is the only way to cultivate the right mindset.

                        Replace negative thoughts with the positive ones. You need to approach problems, not as obstacles stopping you, but merely tasks that need to be completed for you to keep going.

                        If you stay positive and think like this, setbacks won’t affect you so much, people’s doubts won’t impact you and even the biggest obstacles will seem like minor problems.

                        However with the wrong mindset of doubt, you’ll be much easier to stop.

                        11. Don’t let discouragement stop you from pressing on.

                          From Abraham Lincoln, 16th President of America:

                          “Let no feeling of discouragement prey upon you, and in the end you are sure to succeed.”

                          It is an unfortunate fact of human nature — all of us in some way, doubt ourselves. This can be made far worse if others doubt us too.

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                          When surrounded by doubts, giving up can actually seem like a good idea.

                          Don’t pay attention to the doubts. If you are discouraged, ignore it.

                          If this discouragement moves into your mind and you begin to doubt yourself. It is important to ignore this too.

                          Take a look at these 5 Ways to Stop Self Doubt in its Tracks.

                          12. Be willing to work hard.

                            From JC Penny, Founder of JC Penney Inc.:

                            “Unless you are willing to drench yourself in your work beyond the capacity of the average man, you are just not cut out for positions at the top.”

                            You might have heard the quote that “success is 1% inspiration, 99% perspiration” or you may have heard about the 10,000 hours idea.

                            Whichever way you frame it, they say one thing:

                            True success comes from work.

                            You’ll never become successful if you don’t work towards your goal in life and keep working towards it.

                            Check out this article and you’ll understand Why Hard Work Beats Talent.

                            13. Be brave enough to follow your intuition.

                              From Steve Jobs, Co-founder of Apple Inc.:

                              “Have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”

                              In ancient Greece, there was a group of Oracles who lived in Delphi. Everyone who needed advice or to know their future visited them, from the poorest of society to kings. Above the doorway of the temple were the words “know thyself”.

                              If you strongly believe and desire something, the chances are that you already have an idea how to get there. If not, you may naturally know what things will help you and what things will slow you down.

                              It’s like how your body can detect danger even when things seem safe.

                              Ultimately then, you need to trust your own instincts.

                              Final thoughts

                              What you might have noticed is that many of the above lessons are similar — most are about developing the right state of mind. This clearly suggests that the key to achieving success, in whatever you wish, comes down to the way you approach it mentally.

                              Moreover, no matter what stage of life you’re at now, you can still make a difference and pursue success. You can make resetting your life possible when you do this:

                              How to Start Over and Reboot Your Life When It Seems Too Late

                              More Recommended Lifehack Experts in Success

                              • Mandie Holgate — Successful life coach in the UK, helping businesses and individuals achieve greatness
                              • David Carpenter — Lifelong entrepreneur and business owner helping others to realize the American Dream of business ownership
                              • Ray Zinn — An inventor, entrepreneur, bestselling author and the longest serving CEO in Silicon Valley

                              Featured photo credit: Ryan Wong via unsplash.com

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