THE SLEEP ~ SUPERPOWER _ PLAYBOOK * aclThe Sleep Superpower Playbook Inside This Guide inreduction = eee fe ao HowTo Use This Guide... 2-22-22 ceeeeeeeeeeeeeeees 3 The Science of Sleep 4 The Sleep Superpowers 7 Sleepify Your Sleep Space 8 Shape Your Sleep Mindset . . " Shift Your Sleep Habits 13 Set Up Your Sleep Routine ee : 16 Study Your Sleep Chronotype 20 Common Sleep Questions a 30 How Calm Helps You Sleep - -. 33Sleep is a Mental Health Superpower We all know how important itis to get a good night's sleep. The more rest you get, the more productive, focused, resilient, and creative you are. In fact, almost everything you do, you do better when you're well rested. The benefits of sleep include: + more peace of mind, less stress * feeling happier © better relationships * greater creativity * easier decision-making * better hormonal balance * stronger memory * lower blood pressure * improved immune system * sharper attention * quicker learning * reduced inflammation * better stamina * increased performance * improved mental health The Sleep Superpower Playbook | Page 2 Sometimes though, the stresses and strains of life get in the way. Maybe you're a new parent, or you're dealing with some big changes in your life. Perhaps your mind won't stop racing oryou keep waking up throughout the night. Maybe you don’t have the energy to do everything you'd like or you're suffering from a bout of insomnia. We know how challenging life can get when. sleep is a struggle. We really get it. Whatever your circumstance, there are small, doable steps you can take that can enhance the quality of your sleep, and the quality of your life, Begin where you are. ‘And remember, that choosing to prioritize rest in a world that celebrates busyness is not easy. Itrequires mindfulness, self-awareness, and healthy self-regard to invest in better sleep. Keep choosing it. You won't regret it!How To Use This Guide Your sleep is important, and you deserve to feel well-rested — and we want to help. This Playbook includes some essential sleep science (since few of us learned any of this in school), tips and techniques, as well as, answers to common questions that may come up on your journey to better sleep. There is a lot here because we want you to have a reference you can return to over time. This is not a checklist. Not every tip or technique is necessary for you to enjoy better sleep — the usefulness of each will depend on very individual factors like your body, needs, schedule, and personal preferences Consider the guidance here more like a menu, and begin with the suggestions that appeal to you, that feel doable. Then come back for more as you're ready. We empower you to explore what feels best in your body, take what works for you and leave behind the rest. We do not want better sleep to be stressful ~ that just won't work. If you're feeling overwhelmed at any point in your reading or exploring, it’s a signal to pause, do less, and The Sleep Superpower Playbook | Page 3 start smaller. We increase our likelihood of adopting and maintaining new habits when the changes are incremental. Overhauling every aspect of your daily and bedtime routines at once will be difficult, uncomfortable, and ultimately won't lead to better sleep. So let’s put the magic back into sleep agai C9 Aa oe ed A a feces: techniques, keep a daily slee Peay nthe Calm appThe Science of Sleep Neuroscientists are coming to understand more and more about the processes of sleep and, in particular, the ways we can change our brains to encourage better quality rest. Science has also shown that the pathway to better sleep is not a one-size-fits-all solution. What works for you may not work for others. Spending time understanding your unique reasons for not sleeping is an important first, step in developing a proactive, research-based sleep plan. ‘When we know the basics of how something works (and why something isn't), it's empowering — and tinkering can become a fun experiment. Understanding our circadian rhythms If you've ever noticed that you tend to feel energized and drowsy around the same times every day, you've recognized your circadian rhythm, The Sleep Superpower Playbook | Page 4 What is it, exactly? The circadian rhythm, also known as the sleep-wake cycle, is a 24-hour internal clock that is running “in the background” of our brains. It cycles between sleepiness and alertness at regular intervals. For most adults, the biggest dip in energy happens in the middle of the night (usually between 2 a.m. and 4 a.m., mid-sleep). Most of us also experience a smaller dip after lunchtime (commonly between 1 p.m.and 3 p.m.),a time when many cultures have traditionally napped. Those times will be different for you if you're naturally a night owl or you're more of a morning person. You also won't feel the dips and rises of your circadian rhythm as strongly if you're well-rested. I's when you're sleep-deprived that youll notice bigger swings of sleepiness and alertness. The circadian rhythm is controlled by the area of the brain known as the hypothalamus. And the hypothalamus gets its cues from the environment, especially light. When it becomes dark at night, our eyes send a signal to the hypothalamus that it's time for sleep.The hypothalamus, in turn, signals the pineal gland to release melatonin, which makes the body tired. That's why your circadian rhythm tends to coincide with the cycle of daytime and nighttime (and why it's so hard for shift workers to sleep during the day and stay awake at night). When our circadian rhythm is regular (and we're otherwise healthy), we enjoy deeper sleep, we wake feeling well-rested, and we have more energy during the day. When our circadian rhythm is disrupted because of jet lag, daylight saving time, or a late-night event, we tend to feel pretty terrible, with low energy and low mood. It can also take some time for our immune systems to recover, making us more likely to catch that bug going around. And it’s more difficult for us to concentrate. Going to bed and waking around the same time each day helps prevent this. The Sleep Superpower Playbook | Page 5 Getting to know your own circadian rhythm Just as our bodies and current life circumstances are unique to us, so are our circadian rhythms. Your sleep-wake cycle may differ from your partner's, child’s, and parents’ ‘And your rhythm may continue to change as you get older. Developing an awareness about your circadian rhythm will help you better understand your sleep needs. BETTER SLEEP TIP ST crea en eae ere Ee rt)The Sleep Superpower Playbook | Page é Your sleep © othe math Start with your desired wake up time in uh sweet s pot” the morning and then go back 7.5 hours (our average, remember?). Make this your bedtime for a few nights and see how your body responds. The amount of sleep we each need is unique. According to researchers, most of us feel best e with somewhere between 7-9 hours of sleep a night. There are some who need only 3-4 hours and others who require 10-12 hours Re-examine your existing sleep patterns Do you wake up before your alarm consistently? Then maybe your sleep cycles are shorter - try pushing your bedtime a bit later. Do you feel groggy and not ready to wake up when your alarm goes off? Then maybe you have longer sleep cycles - try making your bedtime a bit earlier. of sleep. To help you find your own sleep sweet spot, play around with your bedtime and see how your body naturally responds. Once you've landed on timings that feel good, be consistent for 7 full days. Remember, your sleep journey is your own, Experts often factor age, genetics, Here are three step to think about: environment, and health conditions into your sleep needs. Personal variance © Consider the architecture of sleep reminds us that the time of day each We cycle through the various stages of person wakes up feeling refreshed and sleep generally in 90 minutes, and repeat ready is often specific to their own mind the full cycle 4-5 times a night. If you add and body. up those numbers, you'll and at around 7.5 hours as the average starting point for a full night's sleep. onsThe Five Sleep Superpowers When you've been struggling with sleep, the problem can feel overwhelming because inadequate rest is detrimental to our physical, mental, and emotional well-being. But big problems don't always require big solutions. Taking small, consistent, and doable steps is the best path toward improving your sleep. In this section we'll explore the big five Sleep Superpowers to give you the best chance of optimizing your sleep and boosting your mental health in the process. The Five Superpower of Sleep are: @ sleep SPACE © s.eep MINDSET © steer HasiTs © SLEEP ROUTINE © sLeeP CHRONOTYPE The Sleep Superpower Playbook | Page 7 We'll look at how you can take steps to improve your sleep environment and sleep mindset, identify some new sleep habits to try, and how to create an easy-to-follow bedtime routine specific to your needs and preferences. Then we'll take a deep dive into discovering what your chronotype can unlock for your sleep. One step at a time! Sleep is stress-relief. Sleep is self-care. Sleep is productive. Sleep is a superpower. Sleep. For the sake of your mental healthThe Sleep Superpower Playbook | Page 8 Sleep Superpower #1: Sleep Space > SLEEPIFY YOUR SLEEP SPACE There is no question that our sleep environment will affect our sleep. So it's important to understand the conditions that, are ideal for sleep and then, as much as possible, create those conditions for ourselves, recognizing that we may not have control over every aspect of our sleep environment. Remember, the set-up doesn't have to be perfect for us to sleep; aim for making it comfortable. "| believe that sleep is a performance activity. I'ma runner and when | go for a run, if I'm running in flip-flops with cut-offs and a torn T-shirt, my time's not going to be too good, right? But if 've got my dry-fit wear and my running shoes and headphones on, I've got the right equipment to be able to perform that activity. Sleep is the same way. If you have the right set-up for sleep you will be astounded at how much better you sleep. When | look at a bedroom, | think of the five senses and I think about how each one of those affects my sleep. So | look at light, sound, touch, and smell.” - Dr. Breus from Calm Sleep Better Masterclass Assess your own sleep space by the senses, and see which of these tips you might use. Sight When we talk about the sense of sight in the bedroom or sleeping space, we're mostly considering light and dark. When falling asleep, i's optimal to be in a dark room without light from electronics or light coming in through the window. Meanwhile, gradual exposure to real or mock sunlight is ideal for waking up. « If there are electrical items that can't be removed from the bedroom, cover the lights with electrical tape. * Use a bulb with a blue light filter for any bedside table lamps. * Use black-out curtains and a sunrise alarm clock. (The curtains are great for sleep but without natural sunlight, waking up can be difficult without a sunrise alarm clock that gradually increases the light in the room in the morning.(If waking isn’t a challenge for you, though, a sleep mask might be a lower budget choice than curtains and a sunrise alarm clock.) And, of course, if you need a night light to soothe any fears, that's okay too, all we can do is what is best for us. Sound Sudden, loud noise is, obviously, not helpful for sleep. There are ways to mitigate the effect of noise as well as ways to bring in pleasurable sound. * Use a white noise machine or any of the white or pink noise tracks in the Calm app while you sleep. * Listen to Calm Sleep Music to make the sleep space relaxing and pleasant and to, of course, encourage sleep. * Wear comfortable earplugs that are noise level rated at 32 or below (so you can still hear a smoke alarm) if you live with a snorer or loud neighbor. The Sleep Superpower Playbook | P: Touch/Feel (Our physical comfort is important for sleep. There are some things we can do ourselves to improve comfort. If you have health or medical issues, i's important to engage the support of a healthcare professional in addressing any pain or discomfort. * Ensure your sleeping surface feels supportive for you. If it’s not right, consider a mattress topper. Or, if it’s in your budget to do so, invest in a new mattress. * Use linens that feel pleasant against your skin. A silk pillowcase can be cooling, Flannel sheets may be cozy in colder climates. * Layer sheets and blankets to give enough weight to calm the body (without overheating), or use a weighted blanket. * Schedule the thermostat to lower the temperature during sleep. The bedroom should be cool - 60-67°F (15-21°C) - for optimal sleep.Smell Aromatherapy not only makes a sleeping space more pleasant but it can also help relax the body for sleep. * Diffuse pure lavender, vanilla, or ylang ylang essential oil from an ethical source. * Spray an aromatherapeutic sleep mist on your pillow or linens. Pee Ly | co The Sleep Superpower Playbook 0 BETTER SLEEP TIP Ton eRe eens ome) ci RAN Ro aro Pain series in the Calm app by Oren aclThe Sleep Superpower Playbook | Page 11 Sleep Superpower #2: Sleep Mindset = SHAPE YOUR SLEEP MINDSET When sleep has been difficult for a while, it’s natural to feel frustration, worry, trepidation, fear, and other difficult emotions as bedtime approaches. You might even be frustrated with yourself for feeling frustrated, and stressed for feeling stressed. Whatever you feel, allow it. And then let’s work intentionally with the mind to create new neural pathways and more helpful thought patterns, Here are three “muscles” of the mind we can use in developing a new mindset, a new way of thinking about something: concentration, equanimity, and friendliness. Sleep Mindset Muscle 1: Concentration Our ability to focus on something specific. As we settle into bed, our brains tend to want to replay the day and list all the things that still need doing. This kind of activity keeps our brains engaged and can also increase cortisol and other wakeful hormones, We can use the power of concentration to intentionally focus on something else. Concentrate on the softness of the pillow under your head, the warmth of the blankets, or on the rise and fall of your chest as you breathe. When your brain starts with the to-do list again, return its focus to something simpler and more relaxing. BETTER SLEEP TIP eee unas i nice ie SeeksSleep Mindset Muscle 2: Equanimity Our ability to find calm acceptance in any circumstance. The distress we feel when we can't fall asleep stems from our wanting things to be different, which is completely understandable but also quite painful (and definitely not relaxing!) Practice not worrying about it if you don't fall asleep right away. Try your best to let go of wishing things were other than they are. Sleep Mindset Muscle 3: Friendliness Our ability to be understanding, gentle, kind. When our brains keep churning and our bodies won't rest, we can get impatient with ourselves, even unkind with the internal dialogue. Practicing friendliness with our minds is much more helpful and effective. When you catch yourself in an unkind thought, counter it with something more soothing: “Lam giving myself the gift of rest. | give myself permission to receive it” The Sleep Superpower Playbook | Page 12 Strengthen Your Sleep Mindset Muscles with this Bedtime Breathing Exercise This very simple, meditative breathing exercise is a great tool to help you strengthen concentration, equanimity, and friendliness in one practice. It also has the added bonus of encouraging the mind to quieten when you first get into bed. @ Place your hand on your belly. @ Feel the rise and fall of every breath. 6 each exhale, sink into your bed a litle deeper, letting go of the day.The Sleep Superpower Playbook | Page 13 Sleep Superpower #3: Sleep Habits SHIFT YOUR SLEEP HABITS What we know about habit change is that we are far more likely to experience success if we start with one behavior change ata time and take baby steps. From the following Sleep Habits list, consider choosing just one that feels doable and practical, Itis also important to have a realistic plan, one that considers the things that might trip us up and ways we could support ourselves in avoiding those stumbles. * Wake up in the morning around the same time from day to day (including weekends). * Ifyou regularly take long naps, shorten it to under 30 minutes. * Hfyou do net regularly nap, consider adding a short nap of 20-30 minutes. While a nap doesn't make up for missed sleep the night before, overtiredness can cause difficulty falling asleep so in addition to helping improve mood and alertness during the day, an early afternoon nap can make it easier to unwind at bedtime. * Ifyou tend to feel fatigued after dinner, do something gently stimulating. Sweep the floor, call a friend, take a short walk. * Finish your last meal of the day three hours before bedtime. Heavy digestion can keep our bodies up. + Avoid caffeine (found in coffee, energy drinks, soda, some teas, chocolate) for six hours before bedtime. If you're highly sensitive, enjoy your favorite caffeinated foods and beverages before noon only. And if you wouldn't miss it, you might decide to cut caffeine entirely. * Ifyou use nicotine, avoid it for at least two hours before bedtime. Nicotine, like caffeine, is a stimulant and can make it more difficult to fall asleep and stay asleep. * Begin an evening gratitude practice to help shift into a positive mindset before bed. The Drifting Off With Gratitude meditation in the Calm app is a great option* Add at least 10 minutes of aerobic exercise to your daily schedule. Walk or bike or dance or do chair exercises ~ whatever gets your heart pumping. If you prefer more strenuous exercise but find it leaves you feeling rewed up, schedule it as far from bedtime as practical * Adjust your alcohol consumption. Avoid alcohol for at least four hours before bedtime. While it can put us to sleep, processing alcohol can wake us in the second half of the night. Itis also a depressant and can lead to the generation of negative thought patterns. * Schedule consistent time in natural light daily. Exposure to sunlight during the day and darkness at night helps to maintain a healthy sleep-wake cycle. Consider having your breakfast outside, or making morning and evening walks part of your routine. (If you live somewhere seasonal where natural light can be deficient, using a light therapy. box in the morning can help.) * Hfyou're prone to heartburn, avoid any triggers at dinner and before bed. For many people, those can include heavy or rich foods, fatty or fried meals, spicy dishes, citrus fruits, and carbonated drinks. Indigestion makes lying down to sleep very uncomfortable and then disrupts the sleep when it comes. The Sleep Superpower Playbook | Page 14 + Have a small, grounding, easy-to-digest snack before bed — a spoonful of coconut oil; a banana with a few walnuts; warmed nut milk with honey, cinnamon, and nutmeg. Follow a consistent, relaxing bedtime routine. A regular nightly routine — taking a warm bath or shower before reading a book or doing some light stretches after journaling, for instance — helps the body recognize that its time to prepare for sleep. Put away screens before bed. The content we read is psychologically stimulating and the blue light from our devices suggests to our brains it isn’t nighttime. The ideal is to power down two hours before bedtime but if that feels too difficul, there are benefits to getting offline for even just 30 minutes before bed. (Maybe start with 30 minutes and work your way up if it's feeling good?) im the lights an hour before sleep by turning down dimmable overhead lights or lamps in your home. Wear a sleep mask to signal night to your brain and body. Have a few sips of tart cherry juice to increase levels of sleep-inducing melatonin.The Sleep Superpower Playbook * Meditate daily. A regular meditation practice — even if i's brief — can improve our sleep quality and duration. Quieting our minds for a few minutes during the day makes unwinding at night much easier. One option: listen to the Daily Calm each morning. * Listen to a Calm Sleep Story each night to fall asleep. Bedtime stories can help take our focus off the events of the day and put our minds at ease, allowing us to fall asleep faster and fall into deeper sleep more predictably. Daily Calm Tamara Levitt a ae Se STARS 'The Sleep Superpower Playbook | Page 16 Sleep Superpower #4: Sleep Routine — SET UP YOUR SLEEP ROUTINE Modern culture has us moving very quickly and, as a result, unwinding can feel difficult, even awkward and strange, But as our bodies and minds become accustomed to it, we can remember how natural itis to be ina state of calm, and how pleasing it can be to drift tosleep. Reconnecting with our natural, biological rhythms takes practice. What helps us in adopting any new practice are routines and rituals. Routine eliminates the stress of having to make decisions. It settles the nervous system. And, repeated, it becomes our new way of being. This is especially true with a sleep routine. And rituals can recognize particular actions as special or meaningful How to use habit to create a routine The brain is brilliant at forming connections and we can use this to the benefit of our mental health and fitness when introducing new practices. Here's what we mean. If you decide one of the new healthy sleep habits you want to try, for example, is doing the Calm Evening Stretch session before bed, a way you can increase the likelihood of managing it 30 days in a row is to form a connection between an existing habit and this new one. You would do this by making an addition to a personal routine you already have in place. So that might look like doing the stretches right after brushing your teeth, something you were already doing regularly. After a few repetitions, putting the toothbrush away becomes the mental cue that it’s time to stretch. This isn’t magic.We still have to show up for the commitment we've made to ourselves and won't always be in the mood for it, but it’s a built-in neurological support we can activate. How to use ritual to support a new habit Ritual isa little different, although sometimes. ritual and routine overlap. Ritual is when we do something to make an action more intentional. To use the Evening Stretch example again, you ht decide to light a particular candle or incense each time you do the stretches. Or you might do them in the same spot in your room ora particular mat. Rituals are actions we repeat that make the practice feel set apart from the everyday, special. They can then trigger the brain to move through any resistance more quickly and drop into connections previously made between the ritual and positive feelings/sensations associated with it. The Sleep Superpower Playbook | Page 17 Create your own bedtime routine 1. Think about the bedtime routine you already have in place and identify in your mind any existing habits/actions you might link with new habits (for instance, toothbrushing, reading, turning off the light, ete). 2. Review the list of sleep habits for inspiration and see if there's a practice you would like to add to your bedtime (Sleep Meditation, bedtime snack, etc.). Tip: Consider your senses when creating a bedtime routine. Certain sensations, smells, and sights can be pleasurable and powerful behavioral cues. 3. Write down the things you'll do before bed in the order and way, if significant, you will do them. Keep it as simple as possible. Tip: Use the notes section at the end of this quide to keep track of the times you forgot about your new routine or felt especially resistant and how you responded to it.The Sleep Superpower Playbook | Page 18 Here is a sample bedtime routine: Now create your own bedtime routine: 8:45 p.m. : pm. Download the Sleep Story | want to listen tonight 8:50 p.m. : pam. Brush my teeth and take vitamins 8:55 p.m. pam. Do the Calm Body Evening Wind Down movement practice 9:10 p.m. : pm. Turn off all technology and put my phone on airplane mode 9:15 p.m. pm. Read for a halt-hour 9:45 p.m. : pm. Play my downloaded Sleep Story and drift off tosleep ChanA note on shifting habits Changing sleep habits can be hard. But hard, in this case, doesn't mean you're doing anything wrong. In fact, if it's uncomfortable; it's a good sign. It means you're in the process of reprogramming your brain (thank you, neuroplasticity!) and mapping new body memory. You're no longer defaulting to what's familiar. There will be nights when you won't want to go to bed at the new time or you won't want to put down the phone or you won't want to meditate. And that's all okay. Allow that not-wanting. And then take the first step. towards doing it anyway. Start the bedtime routine, close the app, pick a guided meditation track, and see if you can follow through with the rest of your plan. Remember your bigger goal of feeling well-rested and more vital and happy. It can be helpful, too, to remember that your commitment to improving your sleep will serve you for the rest of your life. It's so worth it. The Sleep Superpower Playbook | Page 19 And you're not alone. This is a wonderful opportunity to lean on your community too. Consider sharing your new sleep habits and your intentions with people you trust. It can be tempting to keep your goals to yourself out of fear of failing, but then you rob. yourself of accountability, support, encouragement, and connection. And rob your loved ones of your experience. (Given, in the United States alone, 60 million people struggle with difficulty sleeping, your experience is likely to benefit someone you know.) There's a global community of support for you. Although not focused on sleep alone, if you're looking for a mindful community to share experiences with, join us in the Daily Calm Community. We'd love to meet you and cheer you on!The Sleep Superpower Playbook | Page 20 Sleep Superpower #5: Sleep Chronotype = STUDY YOUR SLEEP CHRONOTYPE Each of us has a unique biological rhythm that affects not only how and when we sleep, but also our creativity, productivity, and even our personality. Understanding more about your rhythm, or chronotype, and how you can harness this superpower will help you cultivate a happier, healthier life ‘Are you someone who wakes up brighteyed and energized in the morning, ready to take on the day? Or are you more of a hit the snooze at least 5 times type of person? Do you see the evenings as a chance to slow down and unwind before an early bedtime? Orare the evenings when you fee! most energized, creative, and productive? More than just preferences, these tendencies are expressions of our body's biological rhythms. We are all operating on a unique biological clock, which regulates a wide range of our activities and even our personalities. One part of this expression is our chronotype. What is a Chronotype? A Chronotype is your natural disposition to wake up and go to sleep at certain times. They are closely related to your body's circadian rhythm, which controls your sleep-wake cycle and how much melatonin you produce. But while circadian rhythms are primarily influenced by light exposure, your sleep chronotype isn't influenced by any outside force. It just comes down to your genetics. More specifically, your chronotype is determined by the length of your PER3 gene. FUN FACT Eran RuE Te) mi Es ae ec) d always be someone awake to out for danger.Why Do Chronotypes Matter? Because it's inherent to you, it's important to learn to work with your chronotype rather than against it. With this greater understanding, you'll be better able to figure out your ideal sleep schedule and get the best rest possible. But more than just rest, your chronotype affects all aspects of your daily life. Your appetite, your body temperature, your best productivity windows, and even your personality type! So while your chronotype can give you valuable insights into your mind and body, it can also empower you to re-think the way you schedule your days. Instead of writing yourself off as “lazy” or “unmotivated” you can work with your natural rhythms and energy levels to accomplish important tasks in a way that feels, balanced and supportive The Sleep Superpower Playbook | Page 21 What are the 4 Chronotypes? While generally grouped into three types (early birds, hummingbirds, night owls), Dr. Michael Brous, Clinical Psychologist & Sleep Medicine Expert, has expanded these chronotypes into four types based on his years of experience with clients. He also updated the categories to fellow mammals for our greater understanding of the archetypes. Here’s what you need to know about the four sleep chronotypes.The Sleep Superpower Playbook | Page 22 Bear Chronotype The most common chronotype, driving 55% of people, is the bear. Bears like to adhere to a solar schedule, meaning they get up when the sun rises and go to bed when it sets. Because they are the majority, modern society has adopted bear time as the norm, and most people (no matter the chronotype) are living ‘on this schedule when it comes to school, work, and socializing Schedule: Bears are all-day "hunters" which means they spend most of the day awake and then tend to sleep deeply at night. They are most alert and productive during the middle of the day, from late morning through early afternoon, making their productivity power hours from 10 am-2 pm. Personality: Bears are go-with-the-flow types, social, and fun-loving. They are known for being extroverted, open-minded, and great team players. Challenges: Bears are prone to inconsistency in their sleep routine, under-sleeping during the work week, leaving them with a "sleep debt’, and then sleeping extra on the weekends to try and “catch up". These inconsistent sleep habits can put the bear's circadian clock chronically out of syne, which is also called social jetlag (more below) TIPS FOR BEARS important tasks earlier finish before your naturalThe Sleep Superpower Playbook | Page 23 Lion Chronotype Lions make up about 15% of people and love early mornings and early nights. Lions have a natural tendency for routine and moderation in their habits which positively impacts their overall health, Morning types with early bedtimes are shown to have a lower risk for cardiovascular disease and diabetes and may have lower risks for mental health disorders like depression. Plus, they may perform better in school. Schedule: Lions are morning “hunters”, so they are generally good sleepers that wake up energized and ready to take on the day. The morning and early afternoon are their most productive times making their productivity power hours from 7 am-12 pm. Personality: Lions are optimistic, practical, and natural leaders. They are goal-oriented and naturally disciplined, including with their sleep, routines. Lions love to stick to a regular, early bedtime. Challenges: Lions spend most of the early day with a lot of energy, which means they often feel exhausted by the afternoon, finding it hard to concentrate and get tasks done. TIP FOR LIONS Se een)The Sleep Superpower Playbook | Page 24 Sue Wolf Chronotype Wolves, about 15% of the population, have a strong preference for the evening when they feel like they can really get going. A true "night owl, Wolves find spikes of energy when everyone else is winding down for the day. Because of this, they often have trouble waking up in the morning, maybe hitting the snooze button on their alarm several times. Schedule: Wolves are nighttime "hunters", feeling most productive in the evening, They don't start feeling tired until midnight or so which makes their productivity power hours from 4 pm-6 pm. Personality: Wolves are risk-takers who love seeking out new experiences. They can be impulsive and emotionally intense and also creative thinkers Challenges: Because of their strong preference for the evening, Wolves tend to struggle to live in the (bear-driven) schedule of society. Many things start too early for them which makes them vulnerable to insufficient sleep and social jet lag which can have consequences for mental and physical health (see more below). TIPS FOR WOLVES asc POE are tt Bore Ramer eich Tee ein SnS The least common chronotype at 10% of people, dolphins are "wired and tired” types. They are tired during the day and wired with restless, nervous energy at night. Dolphins struggle to fall asleep and stay asleep, tending to wake up often during the night. Schedule: Dolphins are uni-hemispheric sleepers, which means they sleep with one half of their brain at a time, with the other half awake and active. Unlike other chronotypes, dolphins’ brain activity increases at night in the area of the brain that promotes alertness. Their blood pressure and cortisol levels also rise in the evening, which heightens activation in the body, then plummets in the morning (when the rest of the chronotypes are experiencing the elevations to help them wake up). But Dolphins do have a high productivity window with their productivity power hours from 3 pm-9 pm Personality: Dolphins are highly intelligent, cautious, and detail-oriented. Perfectionism is a. common Dolphin trait, as is anxiety. The Sleep Superpower Playbook | Page 25 Dolphin Chronotype Challenges: Dolphins are very sensitive to external factors like noise and light, which is ‘one common reason they have a hard time staying asleep and are often diagnosed with insomnia. TIPS FOR DOLPHINS You may feel tired on and off throughout the day so practice taking Bee uk te eaNot Sure Your Type? For some, your sleep chronotype may be crystal clear to you based on the outlines above. But if you're left with some doubt, don't stress. One of the best ways to get more clarity on your type is by tracking your sleep habits. Spend a week or so exploring your answers to these questions: * Do I feel better when | get up early or when I sleep in? * Ifyou didn't have to set an alarm, and could go to bed at any time, what time would | choose? + When do I feel like I get the most work done during the day? * What times do | feel most creative and productive? Let these questions help you notice the natural rhythms of your body and then look back at the descriptions above to see where you fit in If you want more guidance, you can also take this quiz made by Dr. Breus to help you find your sleep chronotype. FYI: You can be in-between chronotypes. People with bear chronotypes are more likely to be part of a hybrid, sharing traits with lions, wolves, and even dolphins. Also, females tend to have an earlier chronotype than males. The Sleep Superpower Playbook | Page 26 Can | Change my Chronotype? The short answer is no, you can’t change your chronotype on your own. But the long answer is that it will change over your lifetime. Because in addition to genetics, your age has an impact on your chronotype. In general, most kids have early/morning chronotypes (lions and bears) causing them to wake up early and go to sleep early. But that usually changes to a later/evening one (wolf and sometimes dolphin) come adolescence. This means they often go to bed late and find it difficult to get up in the morning for school (leading to the myth that teenagers are lazy). After the age of 20, chronotypes start to shift back to the early/morning types, getting even earlier in older adulthood. Reminder: If you find yourself in a transitional period where your body clock seems “off” and your sleep needs are changing, know that this is normal and should eventually settle into a new rhythm,What is Social Jetlag? We know that we each have a biological rhythm that influences our sleep chronotype. But there are also the fixed social rhythms of life (primarily school and work start and end times) that may directly conflict with our natural sleep tendencies. When a person's natural chronotype comes into conflict with the demands of their social schedule it can lead to chronic sleep loss which is called social jetlag. People with later chronotypes tend to struggle with social jetlag if they need to wake up early for work or school when they naturally still want to sleep. Whereas people with early chronotypes can struggle with social jetlag if they have lots of social activities scheduled later in the evening when they naturally go to bed. In either case, it's difficult to engage in activities that require concentration or creativity at your own chronotype's “off-peak” hours. (NOT SO) FUN FACT Ser epee ana okey oes meat The Sleep Superpower Playbook | Page 27 Working with Your Chronotype The good news is that knowing your chronotype can help you best adapt to, and support, the needs of your body. Starting to work with your body's rhythms rather than against them, allows you to be happier, healthier, and more productive. Here are some tips to help you embrace the powers of your chronotype! 1. Adjust your sleep times (if you can) Dr. Brues, the sleep doctor, has outlined the ideal sleep and wake times for each chronotype based on the number of sleep cycles each typically needs. * Bears © Wake up: 7 am * Sleep: 11 pm ns * Wake up: 5:30 am * Sleep: 9:30 pm * Wolves * Wake up: 7:30 am * Sleep: 12 am * Dolphins © Wake up: 6:30 am * Sleep: 11:30 pmKeep in mind that the quality of your sleep also affects how much sleep you need. If you're in noisy or uncomfortable environments, you may not get the ideal amount of sleep (especially for dolphins). If these suggestions feel unattainable, go slowly. Ease yourself into the new times and notice how it feels as you adjust. Of course, not everyone can match their sleep routine to their chronotype due to work and school obligations, so do the best you can and follow good sleep hygiene habits to help you reduce the effects of social jetlag wherever possible, 2. Follow a consistent sleep schedule Once you've found a sleep plan that works for your chronotype and your schedule, stick to it! A consistent sleep schedule makes a huge difference in your sleep quality and as a result, your life. And with some time it will become second nature. It can become tricky to balance your sleep goals with social events, work demands, and even a bed partner's differing sleep schedule. So stay committed, but also cut yourself some slack if and when you get off schedule. Take care of yourself the next day and do your best to get back on track. The Sleep Superpower Playbook | 3. Prepare for better sleep So many of us (but especially dolphins) get stuck in a cycle of worrying about not getting enough sleep at night and then having that worry keep us from getting to sleep. And on and on. So, it's helpful to have a mindful routine at night to step out of this pattern. Some great options for your sleep routine could be: * Take a warm bath or shower to allow yourself to let go of the day you had and startto relax. into a more restful state. Put on some relaxing music or a soundscape to. enhance the mood. * Seta timer (5-30 min) and journal about your anxiety and worry, and ways you might address them, Get it all out. Once the timer goes off, close your journal and leave all of the worries there, ready to be picked up tomorrow if needed. * Tiya relaxing sleep meditation to ready your body and mind for sleep. * If bedtime stories are your thing (they aren't just for kids) let yourself drift off to a sleep story narrated by some of your favorite artists.4. Eat at the right times (for you) All of us need to avoid eating too close to bedtime so our bodies have time to properly digest and metabolize our food before sleep. And eating a healthy breakfast when we wake up can help jumpstart your body, giving you the energy you need for the day ahead. But when it comes to the specific times of our meals, we may all have slightly different schedules based on our chronotypes. Eating at specific times can help to regulate your body based on its unique sleep rhythm. Here are the suggested eating times for each chronotype. = Bears = Wolves Breakfast: 7:30 am Breakfast: 8 am Lunch: 12 pm Lunch: 1 pm Dinner: 7:30 pm Dinner: 8 pm = Lions = Dolphins Breakfast: 6 am Breakfast: 7:30 am Lunch: 12 pm Lunch: 12 pm Dinner 6 pm Dinner: 7:30 pm Remember, these are simply suggestions. Play around with your meal times to see what feels, best in your body and schedule. The Sleep Superpower Playbook | Page 29 5. Avoid caffeine in the afternoon It probably doesn't come as a surprise that caffeine can ruin your sleep if you have it too close to bedtime. Dr. Brues recommends cutting off the caffeine at least 6 hours before your scheduled bedtime. If that means cutting out your late afternoon pick-me-up, try one of these energizing alternatives: * Go ona walk (outside if possible) * Doa short meditation * Drink a big glass of water * Take a catnap * Eat a healthy snack * Try some gentle stretching * Dance to your favorite song for 2 minutes 6.Get help if needed These tips and jicks may help you start to work with your sleep rhythm, helping you get the sleep you deserve. But no chronotype is immune to sleep disturbances or sleep disorders. f you find yourself struggling to get deep rest even after adjusting to your chronotype schedule, please reach out to your doctor or a sleep expert to get the support you need.Common Sleep Questions As you begin to implement new habits and try out different practices, questions may come Up or you may not be sure what to do in certain circumstances. Here are some common situations you may experience and associated recommendations. ‘What should | do when I can’t sleep or | wake idle of the night? up in the When this happens, we tend to worry or get stressed about being awake. I's natural to wake up during the night, the key is inviting some equanimity or okay-ness around the fact that you are awake. Use this time to practice some relaxation techniques and remind yourself that these relaxation practices are good for your body, mind, and wellbeing. The Sleep Superpower Playbook | Page 30 Try a Calm Sleep Story, a Sleep Meditation (Gently Back to Sleep is a good one) or the Sleep Breathing exercise above. if you've been awake for over 20 minutes, it's good to just get out of bed. Our aim is to connect our bedrooms with sleep so ifit's not happening, it’s time to get up and change the scenery. Perhaps transition into the living room, keep the lights fairly dim, and do something relaxing. Read a boo! some music, journal, draw, drink some herbal tea. Avoid screens or it will be very difficult to get back to sleep. When you feel tired again, return to bed.‘What if I'm feeling tired during the day from not sleeping enough the night before? When you're first working to shift sleeping patterns (part of which may include committing to a set wake-up time}, it’s normal to initially get less sleep than what you might hope. While this can be uncomfortable, it’s important to remember that this is part of re-regulating your circadian rhythm and sleeping better. Some old habits we may have turned to when we weren't feeling rested enough might have further contributed to our sleep dysregulation. Increasing caffeine intake, eating sugary foods for quick boosts, and taking long naps should be avoided. Here are a few different choices you can make to support your body during this time: * Go for a short walk and get some natural light and fresh air (it can be especially helpful to do this in the morning and again in late afternoon) * Drink more water * Meditate for a few minutes — the rest will feel restorative * Do some light exercise; the Daily Move sessions in the Calm app are brief and gently energizing The Sleep Superpower Playbook | Page 31 * Practice equanimity: "This is how itis today w= letit be okay” ‘+ Eat something grounding, like a sweet date and almonds What's the best way to handle times when | know I can't stick to the plan (for instance, when holidays are coming up)? When you know you won't be able to follow your exact bedtime plan, do your best. Focus on what you can do. Your in-laws don't have black-out blinds so maybe for that weekend, you pack a sleep mask. Or you're going to be up all night celebrating your friend's wedding? Drink extra water the next day and get lots of fresh air and go to bed at your usual routine time to get back on track. There are usually elements of your routine you can still follow. Do I need to make up for lost sleep? The answer is no, but you will eventually anyway if you continue practicing healthy sleep habits. You should not try to make up for lost sleep by sleeping during the day after a tough night of sleeping. Sleeping in later, napping, or going to bed earlier will all contribute to worsening sleep dysregulation. The aim is to regulate your sleep patterns so that you get more quality, deep sleep, more often, which will ultimately make up for the effects of previous sleep loss, in time.