Tag: sleep

Professor Guy Leschinzer interview

During the Covid pandemic, I did a lot to sort out my sleep. I also read a few books about sleep including the popular Why we sleep by Matthew Walker and The Nocturnal Brain by Guy Leschziner. Then said…

I’m sure many will disagree, but I’d recommend The Nocturnal Brain over Why we sleep. Although I will admit it is a harder read, due to some of the experiences explained in some detail.

Its not a criticism of why we sleep but the nocturnal brain had so much more depth and watching this full interview with Leschziner, really confirms the level of depth and experience he has witnessed.

Why is healthy only associated with morning people?

Someone doing yoga in the open air
Took me a long time to find a good picture, and when I saw it I thought about someone doing yoga in the evening. Although it could be someone doing yoga in the early morning – dammit!

So this bugs me… and I can’t be the only one?

When ever there is advice on being healthy, there is the typical advice of going to bed early and wake up early. Indicating the only way to be healthy is to be a morning person? (if you don’t subscribe to the notion of morning larks and night owls then this might sound like bull to you from the start)

I’m not the picture of health but I think its something which needs a rethink?

It’s clear some people are morning people, some are night people. Heck some are evening & afternoon people. Equating this with health feels like lazy nonsense.

I understand in the age before electricity, indoor lighting and 24hour access to a lot of things (including gyms, travel, etc), it made sense that maybe healthy people fitted the profile of someone who went to bed during darkness and got the most sunshine during the day. However maybe things are different now? Especially now Owls can work the hours which fit their natural circadian rhythm. Surely the effect of trying to fit into a world made for Larks has a negative effect and so the amount of people who are healthy Owls will increase over future generations? Just a thought?

Looking into the universe
Look what you are missing out on…larks!

Maybe if I read the scientific papers, I might be convinced one way or another. Although this or this doesn’t help my case. Although… there is this and this ha!

But I’m more thinking about the perception of larks as the image of health, pictures of people doing yoga during the sunrise, etc. My nonscientific advice follows this one, should an owl try to turn into a lark?.

Whether you’re a lark or an owl, you still likely need seven to eight hours of sleep.
• If you don’t get enough sleep, what time you go to bed or rise won’t matter-you’ll still experience the side-effects, from depression to a lack of concentration to problems with coordination.
• If you break your natural sleep cycle by forcing yourself to get up early, you’ll be tired, less attentive, and not nearly as productive throughout the day.

Something else to keep in mind: Not all “high-powered” people are early risers. Though we do hear stories about tycoons who don’t need more than four hours of sleep at night, these are the exception-not the rule.

Last year, scientists discovered that our skin cells may hold the clues to whether or not we are larks or owls. That’s right: you’re internal clock may be pre-programmed to be an early riser or late-nighter. So don’t mess with Mother Nature. Go to bed when you are tired, and get up when you are well-rested. Period.

This is consistent with everything I have read to date, also begging the question I answered at the start?

Of course I wrote this at night and published it at night.

Long live the night owls!

Public Service Internet monthly newsletter (Jan 2022)

Mozfest 2022

We live in incredible times with such possibilities that is clear. Although its easily dismissed thinking about the security & privacy of live facial recognition, Qualcomm’s always on smartphone camera and the erosion of community over convenience.

To quote Buckminster Fuller “You never change things by fighting the existing reality. To change something, build a new model that makes the existing model obsolete.”

You are seeing aspects of this with seeing the work around better AI pictures, Lush closed down its social media accounts. and even Elon Musk & Jack Dorsey’s doubts about Web3.

Mozilla Festival 2022 tickets now available

Ian thinks: There is so much to love about the Mozilla festival and 2022 will include a virtual mozfest and a more distributed programme over months. Its exciting to be part of something special.

App tracking via tunnel technology

Ian thinks: I always found tunneling technologies like VPNs powerful ways to understand the characteristics of networks. Duck duck go’s app tracking uses the technique to shine a light on app surveillance on Android devices.

WordPress Matt’s humble thoughts on saving the internet

Ian thinks: Personally I find Matt Mullenweg one of the most humble and thoughtful people out of the valley. I would never underestimate him and the open interconnected services he’s creating. I find this profile of him clearly one to watch.

Technocultural through the eyes of black technology

Ian thinks: This talk by Dr Andre Brook is a strong talk given at Microsoft with a lot of pointers to positive alternative technologies and approaches which benefit all minorities.

1000 true fans, back with a vengeance?

Ian thinks: Kevin Kelly’s original blog was well thought out and this follow on looking at coming technology does give Kevin’s original blog a lot of legs.

Sleep walking into an advertisers dream

Ian thinks: Although very much early days, the studies so far are alarming and needs a lot of consideration. They had me, as someone who tracks their sleep every night.

Calculating the true environmental impact of AI

Ian thinks: Quantifying the carbon impact of different aspects of our lives is critical. What I like about this is not just applying it AI systems but the different practical methods being developed.

Could Filecoin be used for more public service purposes?

Ian thinks: Within this interesting discussion, there is aspects which could be useful for the public service internet. Shame Kevin pulls Mikeal off talking about it in detail.

The Economist’s 2022 look ahead has a couple of good points

Ian thinks: These prediction type things are everywhere at the start of the year. However I did find 2 stories about African fashion and Hybrid work, had some good points.

The last word on Meta

Ian thinks: This Vice documentary pretty much sums up everything to be said about Facebook/Meta. Even includes Lawrence Lessig along other smart people.

Find the archive here

100 ways to slightly improve your life?

beach with people and a sunset

I saw this list in the Guardian recently and had to have a listen while having brunch.

I wanted to pick out a few which I thought were worthy of mentioning/commenting.

8 Send a voice note instead of a text; they sound like personal mini podcasts.

I like this one and will likely do this more often, as sometimes I find it a pain to outline what I’m thinking/saying in text and end up making a call. But this is nice middle ground. Although I have to say Google’s speech to text is so good now, I have been using that much more.

27 If possible, take the stairs.

I like this one as generally if I’m going to the 2nd or 3rd floor I’ll walk it but higher I take the lift. Modern buildings tend to have double or even triple high receptions, meaning the first floor is actually 2 or 3 floors up. So I make a judgement call rather than making a hard call.

28 Always be willing to miss the next train.

My dyslexia does generally make me late, knowing this about myself I always give myself an out. Usually not buying single tickets if I can absolutely afford it. This is similar with Trains and Trams. Of course with things like Airplanes this is much more tricky.

37 If you’re going less than a mile, walk or cycle. About half of car journeys are under two miles, yet these create more pollution than longer journeys as the engine isn’t warmed up yet.

My move to Manchester, was somewhat tied this. If I’m meeting someone in Manchester city centre I’m walking or sometimes skateboarding. I walk quickly always beating Google maps times.

41 Buy a plant. Think you’ll kill it? Buy a fake one.

I could rant about my plants over the pandemic, which ended up going outside because for some reason (I gather old soil might be part of the problem) it was the source of lots of flies (not fruit flies). So many I just had to get rid of them all. However I did buy fake ones and the flies are long gone. I’m happier now!

47 Take out your headphones when walking – listen to the world.

I use to do this but due to the amount of books and news I’m listening to, generally have my headphones on. Maybe this is part of the reason why its become harder to hear the mosquito sound now?

56 Call an old friend out of the blue.

This is something I’ve been doing during the pandemic and its been incredible. I can’t even tell you the amazing conversations I have with people I know but haven’t spoke to in a long time for varies reasons. Everything from life changing events like marriages, divorces, new births and of  course near/deaths.

62 Go to bed earlier – but don’t take your phone with you.

This one bugs me and I’m drafting a post/rant about why to be healthy? Means getting up early and going to bed early. I think its nonsense and needs to be called out. Its clear some people are morning people, some are evening and some are night people. Equating this with health is just lazy nonsense and I’m fed up with it (expect much more soon).
Taking your phone to bed is also something I raise my eyes at. For example I use mine for sleep tracking and don’t doom-scroll or even look at socialmedia. Its what you do with it not necessarily the technology.

79 Ignore the algorithm – listen to music outside your usual taste.

Absolutely, I do find systems like Spotify really difficult to consider using. I know people say there is special playlists which introduce some discoverability. However everyone is listening to the same thing which makes me puzzle what makes it into the list, why and what is the effect of this?

86 Nap.

Most sleep research indicates napping isn’t good for you. Don’t get me wrong, if its needed then great but regular napping isn’t good for your general sleep. If it said nap if you really need to, that would be different but it doesn’t.

87 Learn how to breathe deeply: in through the nose, out through the mouth, making the exhale longer than the inhale.

Something I learned early in life while suffering with Asthma is how to breath better and deeply. I have found it very useful on the path to falling a sleep quickly at night.
While wearing a mask especially while sitting for a while I have found it calming.

97 Listen to the albums you loved as a teenager.

I won’t disagree but there is a balance to be struck. I have written a lot about the pull of nostalgia and a concern about it.

A during my blogging, I have said something along the lines of average advice for average lives? I don’t think the advice is bad but rather average. Maybe if reduced to 15 or 20, it might be of a high quality or with more clear direction?

Its  worthy of some reading over brunch anyway (as I did today)…

Sleep books compared

Why we sleep by Matthew Walker

I noticed there has been a lot of hype and discussion around the book why we sleep by Matthew Walker.

Neuroscientist and sleep expert Matthew Walker provides a revolutionary exploration of sleep, examining how it affects every aspect of our physical and mental well-being. Charting the most cutting-edge scientific breakthroughs, and marshalling his decades of research and clinical practice, Walker explains how we can harness sleep to improve learning, mood and energy levels, regulate hormones, prevent cancer, Alzheimer’s and diabetes, slow the effects of aging, and increase longevity. He also provides actionable steps towards getting a better night’s sleep every night

Its a good book but I didn’t find it as in-depth and as interesting as

The Nocturnal Brain: Nightmares, Neuroscience by Dr. Guy Leschziner

The Nocturnal Brain: Nightmares, Neuroscience, and the Secret world of sleep by Guy Leschziner.

Dr. Guy Leschziner’s patients, there is no rest for the weary in mind and body. Insomnia, narcolepsy, night terrors, sleep apnea, and sleepwalking are just a sampling of conditions afflicting sufferers who cannot sleep–and their experiences in trying are the stuff of nightmares. Demoniac hallucinations frighten people into paralysis. Restless legs rock both the sleepless and their sleeping partners with unpredictable and uncontrollable kicking. Out-of-sync circadian rhythms confuse the natural body clock’s days and nights.

Then there are the extreme cases. A woman in a state of deep sleep who gets dressed, unlocks her car, and drives for several miles before returning to bed. The man who has spent decades cleaning out kitchens while “sleep-eating.” The teenager prone to the serious, yet unfortunately nicknamed “Sleeping Beauty Syndrome” stuck in a cycle of excessive unconsciousness, binge eating, and uncharacteristic displays of aggression and hyper-sexuality while awake.

With compassionate stories of his patients and their conditions, Dr. Leschziner illustrates the neuroscience behind our sleeping minds, revealing the many biological and psychological factors necessary in getting the rest that will not only maintain our physical and mental health, but improve our cognitive abilities and overall happiness.

I’m sure many will disagree, but I’d recommend The Nocturnal Brain over Why we sleep. Although I will admit it is a harder read, due to some of the experiences explained in some detail.

Adaptive bedtime lullabies

Oura lullabies

I gave Oura’s sleep story a try the other night. It was pretty good, I was pretty much a sleep in under 10mins. I say 10mins because I couldn’t help but think how this could be so much better as a adaptive narrative or even a adaptive podcast?

Especially with the subject being around the moon.

I get the bedtime/sleep story is meant to be something to fall sleep to, but imagine it fitting/adapting slightly to the moon phase, how your day has been, etc. Oura is sitting on a ton of personal data and their system keeps that secure to the user.

Perfect for personalised adaptive narratives.

Working with my night owl self

Over the last 9 months I changed by work hours from 1000-1800 to 1100-1900. I use to get up out of bed at 0800, giving myself 2 hours to wake up, shower, have  breakfast and get to work on the bike. Generally I would be a sleep about 0100 meaning 6.5-7 hours of sleep.

If you feel like you heard this stuff before, you most likely have, here and here and even here.

Now with the change in work time, I’m sleeping by 0200 and awake just after 1000. Meaning 8 hours of sleep.

I can’t tell you how much better I feel!

Some have asked what if I slept 8 hours but shifted your hours towards the morning?

They misunderstand what it means to be a night owl vs a morning lark. As explained in this business insider. There are big differences.

Staying awake well into the night and having to wake up early for work can be problematic for people who identify as night owls. As the AsapSCIENCE team points out, most societal activities occur between 9 a.m. and 5 p.m., putting night owls at risk of sleep deprivation.

Its not something you can not just simply switch. Even more importantly is the direct effect of the time.

At the very beginning of a workday, the difference between morning and night people can be obvious; morning people seem to be getting everything done, while night owls are slow to get going. But that difference may not last.

One hour after waking, early birds and night owls perform equally well in reaction time tests, AsapSCIENCE reports. Ten hours after waking, however, night owls perform significantly better than morning people in similar tests.

I mentioned to colleagues I was recording and editing podcasts at midnight without too much of a problem. Heck I’m writing this blog at midnight right now.I scheduling blogs, microblogs, emails and texts (before I switched back to Google Messages) has been a great way to going unnoticed. Not that I really need to but people always worry when there is a email sent at 0100.

Simple as this, 8 hours of sleep starting at 0130, for me is better quality sleep than going to bed earlier at 000 and waking up earlier at 0800. I have 5 years of sleep data which also points in the same direction.

I’m a night owl and theres little at this stage which is going to change. The pandemic has been good to me on this front.

How the rest of us sleep

Sleeping person
Photo by Cristian Newman on Unsplash

In the previous post I mentioned sleep… Its something which is so important and since I’ve been tracking my sleep for many years. I have noticed how much better my sleep has been in relative times compared to before Covid19. Its strange but I’m getting about 8-9hrs a night and its good quality sleep.

Except when I eat silly things, my sleep quality is up by half a point across the board in the last 90 days.

I was reminded of Matthew Walker on rethinking sleep a part of BBC’s Rethink series. Matthew proposes a radical rediscovery of how, when and why we sleep during the pandemic of covid19.

Our sleep does seem to have changed during the pandemic there’s some emerging data from some sleep tracking companies that suggests people are going to bed at different times than they were before but also typically on average waking up a little bit later. Now for some people overall that means that they are getting actually more sleep. I think what we’ll find is that when we look at the data that’s probably at least two clouds of results. There are some people during the pandemic who will have been struggling with sleep and being getting less and it’s more difficult. Then others who are actually getting more, but I think what we’re really seeing in this data is that people are starting to sleep more in harmony with what we call your chronotype. In other words, are you an evening person are you a morning person or are you somewhere in between?

I’m certainly a evening person, I say typing this at 2am. I am also getting more sleep than I use to generally. I know its massively unfair but its what it is. The other night I took part in 3 podcasts and the last one ended at 1230am BST, and I felt great. Went to sleep a hour later and woke up 7.5 hrs later no problem.

The moon
Photo by 🇻🇪 Jose G. Ortega Castro 🇲🇽 on Unsplash

It turns out that you don’t really get a choice in that as it’s largely genetically determined, so it’s hardwired but what does this mean for the future then or what could it mean for the future in terms of sleeping well. Perhaps when people return to work, what if we asked everyone to fill out a very brief set of questions and we asked them about their preferred sleep times. When they would prefer to wake up when they prefer to go to bed. Companies can then start to try and accommodate as much as they can people’s individual work schedules?

I think this would be a fantastic idea. No harm in asking, you don’t have to fill it in but for evening people this could be a massive change. I’m currently working 11-7pm.

The notion of working 9-5pm fills me with fear to be honest, but I also know people who are doing 7-3pm and 8-4pm. Hence it would be useful in the other direction too.

That way they allow the employee to start sleeping in a much more compatible way with their biology rather than in conflict which is what many of us seem to do in this modern world society is really designed to bias and favor these morning types, but there’s a great big range and as a consequence we could have better rested employees and better rested leaders. We know that more sleep does equal more productivity. It’s not true that less sleep makes us more productive.

I think thats the main point, its biology not lazyness or all the other things people say. If you want the best out of employees, now is a perfect time understand what naturally works for them. Larks or owls its worth understanding from a business point of view.

Sleep on a clift
Photo by Kristopher Roller on Unsplash

I’d love to get an idea of the percentages of the population would naturally go for later (owl) and would go for earlier (larks), if they were not on mass socially engineered into the 9-5pm?

Google takeout to the rescue?

My Motiv ring on my hand

So recently I’ve gone into Quantified Self overload with my new Motiv Ring, added to my Pebble smartwatch for sleep tracking.

The ring is very good, but the app isn’t the best, its seems to work but isn’t very clear when its not syncing with the ring. Also I knew the 2 day battery was going to be a pain but to date I’ve been charging it every 2 days and never got to the point where its gotten below 44%.

As the app is pretty rubbish, I have sent everything to Google fit. I pretty much have everything synced with Google fit now.

The first time I noticed it was all working, was when I looked at sleep as android which I use with my pebble smartwatch and noticed my heart rate over the top of my sleep data.

Sleep data with heart rate
I warn you the sleep is a mess due to my flu I currently have… also why I’ve not blogged those great conferences I’ve been to recently.

Likewise I recently hooked up my Withings/Nokia iot scale to Google fit. The scale has its own app which isn’t bad but frankly its not great. It suffers from the similar problems as most of the quantified apps attached to a device or service; they want to be the centre of the world. Reminds me of my Fitbit which import everything but export little.

I understand Google fit is mining the heck out of my quantified data but with Google takeout, I can get the raw numbers in one place. Everyone wants to sync with Google fit and the dashboard view is far better than what everyone else right now.

I’ve also set it up to send me an update every 2 months. Now that’s pretty neat. Would I pay for a service to do this? Yes I would, how much is the question…

What does your circadian rhythm say?

It’s always been clear that sleep is a big deal and more and more research is coming out to show the massive effect sleep can have in our lives. Especially at critical times of our development.

I have been tracking (quantifying) my sleeping solidly for about 3-5 years and its surprising to see the effect of the things like different alcohol drink, cheese, coffee, milk and chocolate. I also been to many events, with the last one being Cafe Sci: Myth and Science of Sleep. I generally track my dreams now, which is quite different from previously when I use to track them with a lot more detail.

Tracking sleep can seem a but of nonsense; I mean leaving your phone on your bed while you sleep or using a wristband device to collect data can seem poor for data collection. However with some calibration and a few months data, it becomes clear through the patterns whats good quality and bad quality sleep; oppose to the length of sleep. The key being the cycles of sleep… Light sleep into REM into deep sleep into light sleep and over again.

Sleep as Android data

Here is me sleeping in a hotel for 5hrs 49mins after drinking cocktails in London during the week of Mozfest. You can see the alcohol puts me into deep sleep quickly but it takes a while for my body to get back into its normal sleep pattern. I also had a done a lot of walking that day.

graph_detail_20171019_1.11

This clearly shows although I had 7hrs 21mins of sleep when I woke up, I felt like crap. To be fair I had red wine, and was on cold meds to get rid of my long lingering cold. Once again I was in a hotel, this time in Sarajevo. No coffee this time.

graph_detail_20171119_1.30

This is from todays sleep, even with a few scoops of ice cream and coffee, I slept extremely well and woke up feeling pretty fresh and ready to take on the world.

I use Sleep as Android with my Pebble watch. I do sync everything to Google Fit, Google Drive and Dropbox to make a personal back up for myself.

Ultimately I would clearly say I have learned so much by looking at the patterns, especially over a longer period of time.

The smartwatch trap

The Pebble iOS Smartwatch

Ade tweeted this blog and I had a quick read.

I found this interesting and so true in the respects of what I think about smartwatches…

Once watch makers accept that we don’t want/need a tiny smartphone on our wrists, they’ll start making much more compelling watches. The only smartwatch maker that gets this right now is Pebble.

Just as phones serve a fundamentally different use case than tablets, watches serve a fundamentally different use case than phones. Watches are primarily for knowing things, not doing things.

Many of my friends who have the apple watch have given them up as the battery and consistent charging makes it a burden.

Funny enough theres also another older blog which I always think/talk about when people asking me about my pebble watch.

  1. The more you have to charge a watch, the more you have to take it off.

  2. The more you take a watch off, the less useful it is.

  3. The less useful the watch is, the less likely you are to put it back on.

Sleep tracking is a big deal for me and that means the only time my watch gets any charge is every once in a while, as I’m in the shower. Of course this isn’t every day because most of the time I’m in the shower wearing it.

Manchester Quantified Self, rebooted on 1st June

Fitbit stats

Its been a while since the last Quantified Self Manchester meetup. Mainly because I was away in Tokyo over April, then in May there was the May bank holiday. Its meant to happen every first Monday of the month.

The meetup is always interesting but lacks repeated members, so I rebooted it with themes thanks to Vimla.

The theme for June 1st is Sleep and Wellness and we welcome talks around this including

  • How you do sleep tracking?
  • What are the benefits of sleep tracking?
  • What you do with your data?

We normally start at 7pm with actually talks at 7:20pm, giving you time to meet other people and settle in. This part lasts till about 8.30pm.

If you have been interested in the Quantified Self to understand what self tracking is about or just nosy about what people are doing to improve their wellness. This might be a good time to come along learn more and contribute your experiences.

Sleeping on the weekends

I’ve been doing lots of research into dreams and sleeping and I just wanted to share this nugget of information.

Why is it So Hard to Wake Up in the Morning?

Your clock is controlled by the suprachiasmatic nucleus, a part of the brain that controls the body’s biological rhythms. But, says Jean Matheson, a sleep-disorders specialist at Beth Israel Medical Center in New York, these preset natural rhythms often don’t align with daily realities—work or school start times cannot be adjusted to fit a person’s sleep schedule. People who have trouble crawling out of bed probably have an inner clock set to late wake-up and sleep times, a condition known as phase delay.

It is possible to adjust your phase-delayed body clock, Matheson says, but at a price: No sleeping in on the weekends. “When people sleep late on weekends, they revert to their natural phase-delayed rhythm,” she explains. This makes it harder to wake up early on weekdays. You can train yourself to wake up earlier, Matheson says, by setting your alarm 15 minutes earlier each day (and heeding its call).

When I was younger, I use to be able to cycle my body clock on the weekend. So I would sleep in late on the weekends but wake up early on weekdays. Now I’m older, I’ve finally come to the realisation that I can’t do it no longer.

Burning the midnight hour

Doc Searls writes about intelligence on his blog. But he talks about sleep too…

Smart people SLEEP LATE yells the headline of this opinion piece in the Winnipeg Free Press. It begins,

Sleep is a fundamental component of animal biology. New evidence confirms that, in humans, its timing reflects intelligence. People with higher IQs (intelligence quotients) tend to be more active nocturnally, going to bed later, whereas those with lower IQs usually retire to bed sooner after nightfall.

After that Doc Searls launches into a discussion about what is IQ and how silly the whole notion of a IQ really is… But what got me was the idea of sleeping late and waking up late.

Since #mybrushwithdeath, back in May/June I’ve been changing my lifestyle around. One of those changes is to do with my time I go to bed. Before I would generally go to bed about 2-3am and wake up about 10am on a week day and on a weekend sometimes go to bed about 9am and wake up about 2pm. Yeah quite shocking… But now I’m going to bed about 12am and getting up about 9am everyday (even weekends).

However things are starting slip, not purposely. Although I’m sticking to the new routine, I’m finding once again that I’m much more productive late evening and at night. I don’t know why, I just am.

I got a feeling I’m fighting nature/biology on this one.