Bonus Materials – Sleep

Welcome to the bonus materials page of the Sleep chapter of Biohacker’s Handbook. From this page you will find additional information, product recommendations, tips & tricks and references related to the contents of the book. Editors recommendations are highlighted with (❤❤❤).

Table of contents

  1. Bedroom
  2. Preparations during the day
  3. Preparation for sleep
  4. Going to sleep
  5. Waking up
  6. Measuring and tracking sleep
  7. Books
  8. Blogs
  9. Articles
  10. Websites
  11. Videos
  12. References
  13. Feedback and comments





Air Quality

Preparation during the day

Blue spectrum light

Preparation for sleep

Drinks that aid sleep

Optimize caffeine

Decrease body temperature

Avoid blue spectrum light


Going to sleep

Opening airways

Relaxation and stress relief

Light and sound stimulation


Blocking out light

Electric stimulation

Lucid dreaming

Waking up

Wake up naturally

Measuring and tracking sleep

Laboratory tests

Measuring heart rate

Mobile apps for sleep

Mobile apps for snoring

Separate devices for sleep

Activity trackers with sleep function

Other tools for sleep

  • Sleepio sleep improvement program (❤❤❤)







  1. Kasasbeh, E. & Chi, D. S. & Krishnaswamy, G. (2006). Inflammatory aspects of sleep apnea and their cardiovascular consequences. Southern Medical Journal, 99(1):58–67; quiz 68–9, 81. Review.
  2. Carter, P. J. & Taylor, B. J. & Williams, S. M. & Taylor, R. W. (2011). Longitudinal analysis of sleep in relation to BMI and body fat in children: the FLAME study. BMJ, 342:d2712.
  3. Robb, G. & Sultana, S. & Ameratunga, S. & Jackson, R. (2008). A systematic review of epidemiological studies investigating risk factors for work-related road traffic crashes and injuries. Injury Prevention, 14(1):51–8. Review.
  4. Boyko, E. J. & Seelig, A. D. & Jacobson, I. G. & Hooper, T. I. & Smith, B. & Smith, T. C. & Crum-Cianflone, N. F. (2013). Sleep Characteristics, Mental Health, and Diabetes Risk: A prospective study of U.S. military service members in the Millennium Cohort Study. Diabetes Care 36(10):3154–61.
  5. Knutson, K. L. & Ryden, A. M. & Mander, B. A. & Van Cauter, E. (2006). Role of Sleep Duration and Quality in the Risk and Severity of Type 2 Diabetes Mellitus. Archives of Internal Medicine, 166(16):1768–1774.
  6. Baglioni, C. & Battagliese, G. & Feige, B. & Spiegelhalder, K. & Nissen, C. & Voderholzer, U. & Lombardo, C. & Riemann, D. (2011). Insomnia as a predictor of depression: A meta-analytic evaluation of longitudinal epidemiological studies. Journal of affective disorders, 1 December 2011.
  7. Cohen, S. & Doyle, W. J. & Alper, C. M. & Janicki-Deverts, D. & Turner, R. B. (2009). Sleep Habits and Susceptibility to the Common Cold. Archives of Internal Medicine, 169(1):62–67.
  8. Bounhoure, J. P. & Galinier, M. & Didier A. & Leophonte P. (2005). Sleep apnea syndromes and cardiovascular disease. Bull Academy of National Medicine, 189(3):445–59; discussion 460–4. Review.
  9. Härmä, Mikko (2007). Uni ja terveys. Duodecim, 25(3):66–68. [date 0f reference: 22.7.2013]
  10. SWB&A Market Research (2011). Sleep in America Poll: Communications Technology in the Bedroom. National Sleep Foundation. [date of reference: 7th October 2015]
  11. Wagner, U. & Gais, S. & Haider, H. & Verleger, R. & Born, J. (2004). Sleep inspires insight. Nature, 427(6972):352-5.
  12. Cappuccio, F. P. & D’Elia, L. & Strazzullo, P. & Miller, M. A. (2010). Sleep duration and all-cause mortality: a systematic review and meta-analysis of prospective studies. Sleep, 33(5):585–92. Review.
  13. Silber, M. H. & Ancoli-Israel, S. & Bonnet, M. H. & Chokroverty, S. & Grigg-Damberger, M. M. & Hirshkowitz, M. & Kapen, S. & Keenan, S. A. & Kryger, M. H. & Penzel, T. & Pressman, M. R. & Iber, C. (2007). The visual scoring of sleep in adults. Journal of Clinical Sleep Medicine, 3(2):121–31.
  14. Jha, A. P. & Krompinger, J. & Baime, M. J. (2007). Mindfulness training modifies subsystems of attention. Cognitive, Affective and Behavioral Neuroscience, 7:109–119.
  15. Chambers , R. & Lo, B. C. Y. & Allen, N. B. (2008). The impact of intensive mindfulness training on attentional control, cognitive style and affect. Cognitive Therapy and Research, 32: 303–322.
  16. Young, S. N. (2011). Biologic effects of mindfulness meditation: growing insights into neurobiologic aspects of the prevention of depression. Journal of Psychiatry and Neuroscience, 36 (2): 75–77.
  17. Walker, M. P. & Brakefield, T. & Morgan, A. & Hobson, J. A. & Stickgold, R. (2002). Practice with sleep makes perfect: sleep-dependent motor skill learning. Neuron, 35(1):205–11.
  18. Guzman-Marin, R. & Suntsova, N. & Bashir, T. & Nienhuis, R. & Szymusiak, R. & McGinty, D. (2008). Rapid eye movement sleep deprivation contributes to reduction of neurogenesis in the hippocampal dentate gyrus of the adult rat. Sleep, 31(2):167–75.
  19. Roffwarg, H. P. & Muzio, J. N. & Dement, W. C. (1966). Ontogenetic development of the human sleep-dream cycle. Science, 152(3722):604–19.
  20. Ellenbogen, J. M. & Payne, J. D. & Stickgold R. (2006). The role of sleep in declarative memory consolidation: passive, permissive, active or none? Current Opinion Neurobiology, 16(6):716–22.
  21. Wagner, U. & Gais, S. & Haider, H. & Verleger, R. & Born, J. (2004). Sleep inspires insight. Nature, 427(6972):352–5.
  22. Duffy, J. F. & Czeisler, C. A. (2009). Effect of Light on Human Circadian Physiology. Sleep Med Clin, 4(2):165–177.
  23. Czeisler, C. A. & Shanahan, T. L. & Klerman, E. B. & Martens, H. & Brotman, D. J. & Emens, J. S. & Klein, T. & Rizzo, J. F. 3rd. (1995). Suppression of melatonin secretion in some blind patients by exposure to bright light. N Engl J Med, 332(1):6–11.
  24. Falchi, F. & Cinzano, P. & Elvidge, C. D. & Keith, D. M. & Haim, A. (2011). Limiting the impact of light pollution on human health, environment and stellar visibility. J Environ Manage, 92(10):2714–22.
  25. Smolensky, M. & Lamberg, L. (2000). The Body Clock Guide to Better Health. Henry Holt and Company.
  26. Herper, M. (2012). Can A Safer Ambien Make Billions? Merck Aims To Find Out. Forbes, November 29, 2012.
  27. Gellene D. (2009). Sleeping pill use grows as economy keeps people up at night. Los Angeles Times, March 30, 2009.
  28. Chevalier, G. & Sinatra, S. T. & Oschman, J. L. & Sokal, K. & Sokal, P. (2012). Earthing: health implications of reconnecting the human body to the Earth’s surface electrons. J Environ Public Health, 2012:291541.
  29. Zanobetti, A. & Redline, S. & Schwartz, J. & Rosen, D. & Patel, S. & O’Connor, G. T. & Lebowitz,  M. & Coull, B. A. & Gold, D. R. (2010). Associations of PM10 with sleep and sleepdisordered breathing in adults from seven U.S. urban areas. Am J Respir Crit Care Med, 182(6):819–25.
  30. Wolverton, B. C. & Johnson, A. & Bounds, K. (1989). Interior Landscape Plants for Indoor Air Pollution Abatement. NASA/ALCA Final Report, Plants for Clean Air Council, Davidsonville, Maryland.
  31. Reilly, T. (1990). Human circadian rhythms and exercise. Crit Rev Biomed Eng, 18(3):165–180.
  32. Arendt, J. (2010). Shift work: coping with the biological clock. Occup Med (Lond), Review 60(1):10–20.
  33. Kluger, J. (2013). How the Moon Messes With Your Sleep. A new look at old data gives credence to a long-suspected phenomenon. Time Science and Space, July 25, 2013.
  34. Takase, B. (2004). Effect of chronic stress and sleep deprivation on both flow-mediated dilation in the brachial artery and the intracellular magnesium level in humans. Clin Cardiol, 27(4):223–7.
  35. Abbasi, B. & Kimiagar, M. & Sadeghniiat, K. & Shirazi, M. M. & Hedayati, M. & Rashidkhani, B. (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. J Res Med Sci, 17(12):1161-9.
  36. Drennan, M. D. & Kripke, D. F. & Klemfuss, H. A. & Moore, J. D. (1991). Potassium affects actigraph-identified sleep. Sleep, 14(4):357–60.
  37. Song, C. H. & Jung, J. H. & Oh, J. S. & Kim, K. S. (2003). Effects of Theanine on the Release of Brain Alpha Wave in Adult Males. Korean J Nutr, 36(9):918–923.
  38. Jang, H. S. & Jung, J. Y. & Jang, I. S. & Jang, K. H. & Kim, S. H. & Ha, J. H. & Suk, K. & Lee, M. G. (2012). L-theanine partially counteracts caffeine-induced sleep disturbances in rats. Pharmacol Biochem Behav, 101(2):217–21.
  39. Prasad, A. S. & Mantzoros, C. S. & Beck, F. W. & Hess, J. W. & Brewer, G. J. (1996). Zinc status and serum testosterone levels in healthy adults. Nutrition, 12 (5):334–8.
  40. Barrett-Connor, E. & Dam, T. T. & Stone, K. & Harrison, S. L. & Redline, S. & Orwoll, E. (2008). Osteoporotic Fractures in Men Study Group. The association of testosterone levels with overall sleep quality, sleep architecture, and sleep-disordered breathing. J Clin Endocrinol Metab, 93(7):2602–9.
  41. Kong, W. Chen, S. et al. (2006). Effects of Taurine on Rat Behaviors in Three Anxiety Models. Pharmacology, Biochemistry, and Behavior, 83(2), 271–276.
  42. El Idrissi, A. & Goukarrou, L. et al. (2009). Effects of Taurine on Anxiety-Like and Locomotor Behavior of Mice. Advances in Experimental Medicines and Biology, 643, 207–215.
  43. Asprey, D. (2012). Bulletproof Your Sleep with Vitamin D. The Bulletproof Executive. [viitattu: 27.9.2013].
  44. Bent, S. & Padula, A. & Moore, D. & Patterson, M. & Mehling, W. (2006). Valerian for sleep: a systematic review and meta-analysis. Am J Med, 119(12):1005–12.
  45. Zaghi, S. & Acar, M. & Hultgren, B. & Boggio, P. S. & Fregni, F. (2010). Noninvasive brain stimulation with low-intensity electrical currents: putative mechanisms of action for direct and alternating current stimulation. Neuroscientist, 16(3):285–307.
  46. Cartwright, R. D. & Weiss, M. F. (1975). The effects of electrosleep on insomnia revisited. J Nerv Ment Dis, 161(2):134–7.
  47. Elsenbruch, S. & Harnish, M. J. & Orr, W. C. (1999). Heart rate variability during waking and sleep in healthy males and females. Sleep, 22(8):1067–1071.
  48. Mednick, S. & Nakayama, K. & Stickgold, R. (2003). Sleep-dependent learning: a nap is as good as a night. Nat Neurosci, 6(7):697–8.
  49. Mednick, S. C. & Nakayama, K. & Cantero, J. L. & Atienza, M. & Levin, A. A. & Pathak, N. & Stickgold, R. (2002). The restorative effect of naps on perceptual deterioration. Nat Neurosci, 5(7):677–81.
  50. Reyner, L. A. & Horne, J. A. (1997). Suppression of sleepiness in drivers: combination of caffeine with a short nap. Psychophysiology, 34(6):721–5.
  51. Waye, K. P. & Clow, A. & Edwards, S. & Hucklebridge, F. & Rylander, R. (2003). Effects of nighttime low frequency noise on the cortisol response to awakening and subjective sleep quality. Life Sci, 72(8):863–75.
  52. Scheer, F. A. & Buijs, R. M. (1999). Light affects morning salivary cortisol in humans. J Clin Endocrinol Metab, 84(9):3395–8.

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