Sleeping Better

The general consensus is that most people need 7-9 hours of sleep per night. Myself, other biohackers and various sleep researchers feel this is a rule that cannot be broken but can be bent. On average we spend a third of our lives sleeping and while many people sleep less than that, they aren't taking relatively simple steps to do so effectively.

Most important is the quality of sleep over quantity. 1-2 hours of deep (restorative) sleep. 2-3 hours of REM (rapid eye movement, which is the stage which you do the most active dreaming) and to my knowledge there hasn't been quantifiable data on how the 'light sleep' is necessary except to assist your body in moving into the deeper stages of sleep. With that in mind the faster you can move into these stages the less total sleep you need.

Most effect ways to improve sleep quality:

1. Sleep in a pitch black environment (eye masks seem to work pretty well)
2. Don't eat a large meal 2 hours before bed
3. Wind down and stay away from LEDs (fluorescent, etc) an hour before bed or use flux
4. Have a certain routine you do before bed
5. Take a small dose of melatonin if you aren't able to consistently sleep at the same time
6. Sleep in an area where all you do is sleep or have sex
7. Use biofeedback to quantify you really are getting enough sleep (I use zeo and there are other alternative, here's a good adjustment as you hack your quantity) note that they can be expensive
8. Actively use your mind and body so you're not fighting yourself to get to sleep

I've been doing this for several months now and actually have more energy then when I'd sleep ten hours simply because I could. Average 6-7 hours giving myself a half hour window to wake and get out of bed with ease!

No More Sinus Infections

Sinus infections are extremely common especially in the US. It was one of my bodies favorite ways of telling me something was wrong. Antibiotics are usually very effective and can work within days but have various side effects such as killing the good bacteria in your gut and through out your body along with the bad bacteria that's causing the infection.

One of the major reasons for bacterial infections is inflammation and lowered immune system. Causes of this are things like diet, air pollution (i.e. smoke, dust, exhaust, work related chemicals), lack of sleep, exposure to pathogens, and stress.

If  you catch the infection early it can be relatively easy to get rid of it with little effort and cost.

Apple Cider Vinegar:

• Add 2 tablespoons to 6-8 ounces of water (add honey if desired) drink 8-10 glasses
• Get a pot or better vapor steamer, try to eye about 1/18th acv to water ratio and inhale until you can breathe clearer or it becomes slightly uncomfortable
• Simply take it like a shot, be careful to not overdue this and aggravate your esophagus

Some other ways to cure it:

• Echinacea, kills infections while leaving most good bacteria. Was wildly used before antibiotics were invented. I take 15,000mg twice a day, some people recommend only 300mg but personally haven't seen any side effects
• Oil Pulling (could do a whole other post about this) use coconut for added benefits or any vegetable oil besides canola. Swish for 15-20 minutes vigorously, if you become nauseated do on an empty stomach. Hear this has a detoxing and many benefits but the one I was able to quantify is that it cleans bacteria more thoroughly than simply brushing and mouthwash can which results in various benefits, swallowing some of the bacteria present in your mouth depending on the diet will give people a continuous low level infection and this dissipates that.
• Horseradish
• Cayenne pepper
• Black pepper
• Parsley
• Oregano
• Ginger
• Garlic
• Onion
• Sinus rinse with sea salt water and for more extreme cases small amount hydrogen peroxide
• If you decide to not take an antibiotic taking probiotics will help. If you do take an antibiotic take the probiotic several hours after
• Get at least 8 hours of undisturbed sleep if at all possible

For an already present infection where there is consistent things like yellow or green mucous, wheezing, pressure will need to take some aggressive measures. If you don't improve in a week be sure to get a hold of a physician or topical antibiotic.

This is my sinus infections bomb. Everything listed above 50/50 cayenne pepper and boiling water. Let sit for about 6 hours and add to some food. Surprisingly tastes good. Also rinse sinuses with sea salt and about a Tbsp of hydrogen peroxide

Beginning Cold Thermogenesis

Cold thermogenesis seems to be getting more popular as high level athletes (e.g. Lance Armstrong, Michael Phelps) and biohackers (Dr. Jack Kruse, Dave Asprey) have added it to their tool sets. I decided a while back to begin researching it and am now jumping into the fray.

Benefits From Cold Thermogenesis:

• Burning white fat (kind that gives you cellulite and generally unattractive)
• Stimulating brown fat (good/needed kind)
• Converts some white fat to brown
• Lowered inflammation (keeping inflammation low is essential for many endeavors)
• Increased recovery from injury
• More efficient metabolism
• Can suppress appetite while increasing energy
• Resistance to cold and more efficient dealing with heat
• Improved thyroid function
• Increased leptin sensitivity
• Increased muscle strength
• Improved sleep

Okay, I'm interested.

Equipment needed:

• Thermometers (one for skin and one for water)
• Compression clothing (personally haven't gotten these yet)
• Healthy amount of caution

First Step:

Beginning with five minute shower at 55f and two minute face immersion at 50f daily for two weeks.