The Ultimate Sleeping Cheat Sheet Contents Sleep Stages Wakefulness Meditative N1 N2 N3 REM How Much Sleep Do You Really Need? Sleep Needs by Age Changes in Sleep Habits that Can Occur as You Age Circadian Rhythm A “Typical” Circadian Rhythm Timing Chronobiology Tools for Upgrading Sleep Setting Up Your Bedroom Darken, bed quality, electromagnetic …
Author Archives: Jay Downes
The Circadian Rabbit Hole
The Circadian Rabbit Hole To be explored… Topics listed below are ideas that are yet to be summarized. Dreams. Lucid dreaming. As fun as it may be, I find it hard to believe that training your brain to have greater executive function and control during a period of rest is conducive towards a well-rested sleep. …
Sleep Optimization
Sleep Optimization What follows are suggestions from Matthew Walker, Andrew Huberman, Ben Greenfield, Metabolic Autophagy & The Immunity Fix (Siim Land and James DiNicolantonio) and the Biohacker’s Handbook (Olli Sovijärvi, Teemu Arina, Jaakko Halmetoja). Feel free to pick and choose examples from this list to try improving your sleep quality and sleep schedule. Matthew Walker and Andrew …
Breathing Resources
Breathing Resources Enter the OHM – Intro Course. (n.d.). Optimal Health Model. Retrieved March 11, 2023, from https://www.optimalhealthmodel.com/courses/enter-the-ohm-free Greenfield, B. (2020). Boundless. Victory Belt Publishing. Hof, W. (2020). The Wim Hof Method: Activate Your Potential, Transcend Your Limits. Random House. Huberman Lab. (n.d.). Huberman Lab. https://hubermanlab.com/ Litchfield, P. M. (2021). Are You Overbreathing? Shambhala Mountain Center Graduate …
The Breathing Rabbit Hole
The Breathing Rabbit Hole To be explored… Topics listed below are ideas that are yet to be summarized. Symptoms of conditions that may be improved as a byproduct: Anxiety Depression Sleep apnea PTSD Asthma Autoimmunity diseases ADHD A spotlight on the Optimal Health Model Cultural breathing styles and their relationship with vocal pitch and breath …
Breathing Downregulation
Breathing Downregulation Why and How Would We Use These Exercises? Downregulation is the process of reducing excitatory nervous system activity during times where a calm and collected mindset would be of greater use. This is especially useful when we feel scatterbrained or overwhelmed. These exercises are particularly helpful for those of us that have issues …
Breathing Upregulation
Breathing Upregulation Why and How Would We Use These Exercises? Upregulation is essentially the process of preparing the nervous system for an excitatory event. This is especially useful for the sorts of occasions that require intense focus and high performance. This way, we are less distracted and prepared for action. While most of us …
Breathwork Basics
Breathwork Basics The Benefits of Breathing Breathing is essential. Ground breaking stuff, right? Whether we are conscious of it or not, we breathe somewhere between 20,000-30,000 times every day. Additionally, the way we breathe directly affects our physical and mental health, our athletic performance, emotional intelligence, day-to-day stress management, and even our longevity. In fact, …
The Breathing Cheat Sheet
The Breathing Cheat Sheet Assume (unless otherwise stated) that each breath is to be through the nose and executed diaphragmatically. Some of the exercises mentioned stimulate the sympathetic nervous system (SNS), so we recommend being careful if you have high blood pressure, a weak heart, epilepsy, or reduced liver function. If you are uncertain, find …