BIOHACKER’S HANDBOOK
01SLEEPBIOHACKER’SHANDBOOKUpgrade yourself andunleash your inner potential1Teemu Arina / Jaakko Halmetoja / Olli Sovijärvi
Biohacker’s HandbookUpgrade yourself and unleash your inner potential: SleepVersion: 1.0Publisher:Biohacker Center BHC Inc.PO Box 955FI-00101 Helsinki, Finland Teemu Arina, Olli Sovijärvi, Jaakko Halmetoja 2015Layout and illustrations: Lotta ViitaniemiAdvisor and studio critic: Dr. Sam InkinenEnglish translation: Otto LehtoISBN: 978-952-68458-0-7This book is based on the personal experiences of its authors, and the advice it contains is based on a combination ofexperience and scientific reseach. This book and the viewpoints that it expresses should not be treated as medical advice.Consult with your doctor before ordering or using any of the herbs or supplements mentioned in this book.2
Prefaceby Ben Greenfield, author of the New York Times BestsellerBeyond Training: Mastering Endurance, Health and LifeWhen Teemu Arina first sent me a sneak peek of thedetail that you simply will not find by Googling orBiohacker’s Handbook, I have to admit that I wasspeaking to a sleep physician. As the chapter spillsa bit wary. After all, biohacking is nowadays suchinto a thorough description of how your circadiana trendy, over-used term that much of the currentrhythms operate, you realize that nearly everyliterature – on everything from self-quantificationsentence is backed with multiple relevant researchto smart drugs to sleep – is simply the same oldstudies. Then the even better stuff begins: tools foradvice copied, repeated, and presented in new ways.upgrading sleep, in which you discover everythingYou’ve no doubt experienced this phenomenonfrom the best mattress and futon choices, to thewhen reading an article on optimizing your healthoptimum humidity, to which plants are best in yourand encounter instructions to “sleep in a dark room”,bedroom, along with a host of other advice that you“exercise using high-intensity intervals” and “mix fatswon’t find elsewhere.in your coffee”. Yawn.This book is different. Fresh. Real. It’s a combinationSo, when I began reading the first chapter of theof obvious time spent in the trenches and rigoroushandbook, I was pleasantly surprised. The chapterscientific research. I could barely contain myopens with an explanation on sleep and sleep cyclesexcitement to finish the sleep chapter and move onthat engages you with incredible detail on whatto the content on exercise, mind, work and nutrition.happens to your brain and body during sleep –3
Then, my suspicions about authors Teemu, JaakkoI will readily admit that I’m very cautious aboutand Olli were confirmed when I traveled to Finlandwhich books I recommend. However, when it comesto speak at the Biohacker Summit. I was transportedto a cookbook for enhancing your brain, your bodyinto a biohacking world unlike any other I hadand your life using every cutting-edge tool andexperienced: a world that combined natural livingtechnique imaginable, and doing so in a manner thatconcepts – such as forest foraging for wild mush-takes into account your health and longevity, alongrooms and superfoods; detoxifying in old, woodenwith the latest research, you will not find a bettersmoke saunas; absorbing minerals; and engaging incompanion than the Biohacker’s Handbook. Thiscold thermogenesis while swimming in the Baltic Sea.book now holds a prioritized, well-deserved spoton my list of go-to resources for optimizing theA world that also combined cutting-edge modernhuman machine, and I’m pleased that you too haveconcepts – such as light–sound machines that builddiscovered the magic within the pages you arenew connections in the brain, chairs equipped withabout to read. Enjoy the experience.pulsed electromagnetic frequencies, and rings thatmeasure respiration, body temperature, heart ratevariability and more.Ben GreenfieldBetter yet, this new and unique version of well-Author, speaker, biohackerresearched, “holistic” biohacking was free of snakeBenGreenfieldFitness.comoils, sales pitches and pseudoscience. It waslegitimate, thorough, and steeped in studies. In otherwords, I realized that these guys are the real deal.4
IntroductionDear reader! You are holding in your hands theThis book is written for the busy person who burns theBiohacker’s Handbook, which weaves together novelcandle at both ends Some have tried to find equilibriumperspectives on technology, nature and self-develop-by lifestyle changes – for example through dietaryment. The biohacker sees his or her body as a complexinterventions, exercise routines and time managementsystem that can be probed, analyzed, understood,techniques – only to end up back at square one. Indeed,and put to test. Such controlled experimentation (i.e.how can people learn to know themselves, find abiohacking) can be used to pursue self-developmentbalance, and successfully execute their plans forand deeper self-understanding.change, when they are so stressed?The idea for writing this book (which combines studies,This book contains tools for those of you who are self-insight and visual materials) was born from the insatiblemade pioneers, journeying into the unknown, towardsthirst of its three authors for optimizing bodies anda higher understanding of yourselves. It teaches youminds, both on the individual and collective levels.to go deeper, to dismantle inner locks, to open newTechnology expert Teemu Arina, nutritional expertdoors, to test your own beliefs, and to overcome any ofJaakko Halmetoja and medical doctor Olli Sovijärvithe limits of your own body and mind.met in the spring of 2013 to discuss the big challengesof our time: work pressure and incessant stress, andWhatever your background or goal, finding a balancetheir consequences to health and well-being.with your environment is paramount.5
Olli Sovijärvi, Medical Doctor:My reception takes care of each and every human being in a holistic way, and provides individuallytailored health planning. A large proportion of my patients today have problems that areincreasingly brought on by chronic stress caused by a wide variety of factors. It is important toseek out the root causes of illness and provide healing right at the source. From this position wecan restore health, and also balance body, mind and spirit. By restoring our own regenerativeprocesses each of us can be cured of a number of different illnesses.The fundamental reason for writing this book is also based on the above lesson: self-recognition.The meaning of life is to recognize oneself and never stop learning how to become better. Tolive is to be in motion and in play; staying put and becoming stagnant are the very oppositeof living. When a person comes to terms with his or herself, they can also muster the courage tobe responsible for their own well-being.Jaakko Halmetoja, Nutritional Expert:I have always been interested in matters of health, physical stamina, the capacity of our minds and,most importantly, the question: Who, or what, are we really? For many years now I have allowedmyself to pause, every now and then, in order to discover the deeper underlying directions andpassions of my life. Every time the correct answer has been practically staring me in the face. Sohow does the body of the human being function? Who am I really?Listening to the signals sent by our own bodies, and pausing in the middle of today’s informationoverload, can be a daunting task, with the noise of the traffic and the seemingly endless list oftasks ahead. New technologies can offer tools to listen to yourself and to upgrade yourself.6
Teemu Arina, Technology Expert:Technological development has made it possible to know one’s self in unprecedented ways.A number of technologies, and sources of information, that were previously available only forthe privileged few, are now available for everybody. After curing myself of a stress-related illnessby measuring myself with the help of various technological tools, sensors, internet databases,experts in different fields and personal experiments, I am convinced that technology is anextension of our bodies and minds.The Biohacker’s Handbook treats the human organism as complicated machinery. How does thissystem actually work? Whether it’s your sleep, work, exercise, nutrition, or mind that you wish toimprove upon, the book provides access to “hackable” systems and a guide to upgrading themwith the help of technological and biological tools. Since the perceived changes and actual effectsvary from individual to individual, we provide tools for personal experimentation, monitoring andmeasurement.Know yourself and upgrade yourself, so you can give more to others.“There is hope in men, not in society, not in systems, not inorganized religious systems, but in you and in me.”– Jiddu Krishnamurti (1895–1986)7
vityMindSleepReducedstress8
How to use this bookEach chapter of the book is composed of five essential parts:1.2.Use your mobile device to read the following QR code,or open the link in your browser, to have access to thebook’s bonus materials:An introduction based on a story.A theoretical section that discusses thehackable systems.3.A technological section that describes thebiological and technological tools neededfor upgrading oneself.4.A measurement section that describes thetools needed to track progress.5.A collection of tips for optimizing differentsituations.biohack.to/sleepPlease use the above site to give us feedback andsuggestions and, and if you find our advice useful,tell your friends about the book.In addition, every section contains product recommendations, bonus materials, videos, audio recordings, bookand article recommendations, references with hyperlinks,If you need a QR code reader, open the following linkand the opportunity to send us your feedback. Theseinto a browser, http://biohack.to/qr, and download afeatures are accessible in a browser or a mobile device.suitable application.9
01SLEEP10
“Sleep is the best meditation.”– Dalai Lama“Man should forget his anger before he liesdown to sleep.” – Thomas De Quincey“If you can dream it, you can do it.”– Walt Disney“Sleep is half of my training.”– triathlonist Jarrod Shoemaker11
“I’ll read just onemore article.”In the morning, the noise of the alarm pierces hisdormant mind. In confusion, John rolls around in bedfor another 10 minutes. He doesn’t feel like waking up,although he absolutely must. He only has 45 minutesto get out of the apartment. His thoughts are fuzzyand unfocused, and his willpower is gone. In stress,he charges out of the bed. He doesn’t have time toprepare breakfast or eat anything. Driving out of hisgarage, he almost collides with another car. Close call.John is a modern-day knowledge worker who, despitethe fact that it is already late, decides to browsethrough just one more article before going to sleep.Some vital emails are also awaiting his response.On top of it all, tomorrow’s presentation is still notready. The rainy Thursday night is destined to be long,like many previous nights. Although his eyes feel heavy,push on he must.“I must get a cup of coffee.” At the conference cafeteria,face flushing red he quickly downs a cup of coffee,followed by another, waiting for the conference tostart. After a while it is his turn to take the stage. John’spresentation doesn’t go exactly as he envisioned: He ismixing up with his words, slides appear to have spellingmistakes and arguments seem disintegrated and clumsy.Final judgement from the audience: lukewarm applause.“Well, that wasn’t exactly my best performance”.Despite John’s mounting tiredness, the presentationgets finished. It is 3 o’clock at night already. John shutsdown his computer and goes to bed, even thoughplenty of work remains. He has difficulty going to sleep,although the alarm is set to ring in 4 hours and 30minutes. He is dead tired. Anxiety lurks as thoughtsabout tomorrow’s presentation wander through hismind. The sound of cars passing beneath the windowdisturbs his rest. John stares at the blue lightemanating from the wireless router. His eyes are redand squinted. He wastes another hour twisting andturning in bed, until sleep finally descends upon him.12At lunchtime, he gobbles down more food than usual.After the meal he visits the restroom. His stomach isacting up and his chest hurts, too. “What a nighmarishday!” he mumbles. He feels like going straight back tobed, to make up for those lost hours of sleep, but hisvarious afternoon meetings are right around the corner.“Ugh. At least it’s Friday.”
WHY SLEEP MATTERS13
John’s case underlines the importance of aThe common marker ofFACTinflammation, C-reactivegood night’s sleep for performance, cognitive function-protein (CRP), may alsoing and health. Using appropriate strategies, Johnincrease.1could have fallen asleep earlier, improved the qualityof his sleep, and faced the challenges of the day withSleep deprivation has beenease. John was already tired to begin with and theshown to raise systolic bloodnight stretched even longer due to decreased produc-pressure and increase thetivity. With sufficient sleep behind him, he would haveconsumption of fat-heavy andachieved better results in a shorter time frame. Thesugar-heavy foods. Chronicpresentation, too, would have been of higher qualityForty-eight percentof Americans reportinsomnia occasionally,while 22 percent experience insomnia every oralmost every night.Source: Nation SleepFoundationsleep deprivation leads toand delivered with fewer mistakes.insulin resistance, even with young test subjects. Lack ofsleep has been shown to be a predictor of weight gain,2There is plenty of evidence that sleep is important. Weand increases the risk of traffic accidents,3 the diagnosiscan all recognize its value in our personal lives. Sleepof type 2 diabetes,4 5 mental illnesses such as depression,6is an anabolic state during which the body replenishesseasonal flu7 and cardiovascular diseases.8 9its energy storages, regenerates tissues and producesproteins. Without enough sleep, the human bodySleeping problems have increased in conjunction withcannot function properly.sitting and the increased usage of electronic devices.According to a 2011 study by National Sleep Founda-Staying up late releases cortisol, which is known totion, 63 % of Americans say they do not sleep enoughincrease the production of cell signalling moleculesduring the week. About 15 % of adults between 19 andlike cytokines, which are a sign of inflammation. Sleep64 say they sleep less than six hours on weeknights.deprivation causes unhealthy changes in the immune95 % use some type of electronics like a television,system of the body, including white blood cells.14
computer, video game or cell phone at least a fewcarry a variation of the DEC2 gene – who can survivenights a week within the hour before bed. Artificial lightwith two hours less sleep on average than otherexposure can disrupt sleep by suppressing release ofpeople. What is then enough? How can we make surethe sleep-promoting hormone melatonin.we get enough quality sleep without sacrificing any of10the vital tasks that we want to get done every day?From the biohacker’s perspective a sufficent and goodsleep at night contributes to better performance,awareness, mood, ability to handle stress, skin quality,11sports performance, the capacity to learn new things,and the ability to maintain general wellbeing. The aimof the biohacker is to reserve as much time as possiblefor important things, while simultaneously making surethat sleep is not compromised. This ensures thatrecovery becomes possible and that new learningscan be integrated and assimilated.It is common wisdom that adults should get at least7 to 8 hours of sleep every night. A systemic reviewconducted at the University of Warwick observed thatthe risk of mortality amongst people who got 6 hours orless of sleep per night increased by 12 %, but also therisk of mortality amongst those who slept for nine hoursor more increased by as much as 30 %.12 The studiesalso show that there are some people – i.e. those who15
SLEEP STAGES– THE SECRET TO BETTER SLEEP16
Sleep alternates between two phases:However, if someone were to wake the person up, he orshe might not feel like they had fallen asleep. Duration:orthodox sleep and REM sleep. These phases can beabout 10 minutes.distinguished from one another in EEG (electroencephalography). The majority of sleep is orthodox sleep (deepN2 – The second stage (sleep spindles, 11–16 Hz): Asleep, quiet sleep, slow-wave sleep) that can be furtherperiod of light sleep, during which there is little move-divided into three NREM (non-rapid eye movement) stages:ment and the breathing is quiet. The second stageN1, N2 and N3. These are in contrast to REM sleep, or Rinvolves periodic surges in brain wave frequency, thesleep (paradoxical sleep, rapid eye movement sleep).13so-called sleep spindles. Brain activity during the secondstage is more active than in the first stage. DreamingW – Wakefulness (beta waves): infrequent and low-becomes possible. Getting enough stage two sleepfrequency beta waves predominate in the EEG.improves motor skills.17 The person can still be easilywoken up during this stage. Duration: 20 to 30 minutes.Meditative state with one’s eyes closed: increasinglysynchronised alpha and theta waves are visible in EEG,N3 – The third stage (delta waves, 0–8 Hz): A period ofalong with Increased production of serotonin. A numberdeep sleep, where breathing is stable and EEG read-of proven health benefits have been observed whileings consist of slow delta waves. Muscles are completelyusing techniques such as meditation to increase one’srelaxed, and the pulse, body temperature and bloodalpha and theta waves.14 15 16N1N2pressure have decreased. Production of human growthhormone begins, and the regenerative mechanismsN1 – The first stage (theta waves, 4–8 Hz): EEG showsof the body are activated. The sleeper will not wake ifirregular oscillations. Theta waves are slower and higheranother person walks into the room. Pulse, bloodin frequency than alpha waves. This is a transitory phasepressure and body temperature are at their lowest.from wakefulness to light sleep. The sleeper changesDuration: 30 to 40 minutes. Elderly people experienceposition frequently, and is in a deep meditative state.17a shorter duration, by as much as six minutes.N3
RR – REM Sleep (alpha and betawaves): During REM sleep, theREMSLEEP STAGESDelta sleepbrain is awake, but the rest ofthe body is asleep. The muscles1st cyclein the neck and the body areparalysed to prevent sleepwalking.During REM, the eyes are moving2nd cycleRN13rd cycleR4th cycle5th cycleRRRunder the eyelids, and dreamingis at its peak. The typical adult hasan average of 4 to 5 REM stagesN2every night. The first stage lastsabout 10 minutes, while subse-N3quent stages are often longer,around 30 minutes. REM sleep is1important for the regeneration234567of the brain’s nerve cells.18 Testsmeasuring the effects of sleepdeprivation have shown that REM sleep is absolutelyDuring a typical adult’s 7 to 8 hour sleep, the sleeperindispensable as deprivation leads to irritability, fatigue,moves from the first stage, to the second, and to thememory loss and reduced capacity for concentration.third stage, then back again to the second stage. AfterInfants experience a lot of REM sleep: On average 50 %this, the sleeper either wakes up or goes straight toof the total 16 hours of sleep per night is REM sleep.REM sleep. From then on, the cycle repeats itself some194–5 times.188h
DIFFERENT STAGES OF A SLEEP CYCLE AS SEEN ON EEGN1N24–5 %45–55 %N316–21 %R20–25 %One full cycle lasts about 90 minutes. From the perspec-reorganises one’s memory20 and improves one’s learn-tive of getting a good night’s sleep, it is paramounting capacity.21 In the later cycles, t
when reading an article on optimizing your health and encounter instructions to “sleep in a dark room”, “exercise using high-intensity intervals” and “mix fats in your coffee”. Yawn. So, when I began reading the first chapter of the handbook, I was pleasantly surprised. The chapter opens with an explanation on sleep and sleep cycles
Independent Personal Pronouns Personal Pronouns in Hebrew Person, Gender, Number Singular Person, Gender, Number Plural 3ms (he, it) א ִוה 3mp (they) Sֵה ,הַָּ֫ ֵה 3fs (she, it) א O ה 3fp (they) Uֵה , הַָּ֫ ֵה 2ms (you) הָּ תַא2mp (you all) Sֶּ תַא 2fs (you) ְ תַא 2fp (you
amazing body and break through fitness barriers while at the same time rebooting your entire human machine from head to toe. Designed by America's top personal trainer, author, human performance consul - tant and biohacker Ben Greenfield, this program is unlike any other detox program in that you won't finish looking like a skinny, worn-out
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This life handbook replaces and supersedes any life handbook the Office of Management and Enterprise Services Employees Group Insurance Division (EGID) previously issued. This life handbook will, in turn, be superseded by any subsequent life handbook OMES issues. The most current version of this life handbook can be found at healthchoiceconnect .
How to use this Handbook This Handbook is used to complement the rest of the course materials. For your easy reference and use, this Handbook is downloadable. This Handbook provides some basic information about the IPA system for English pronunciation in order to help you master phonetic transcription. This Handbook includes the following sections:
be looking at him through this square, lighted window of glazed paper. As if to protect himself from her. As if to protect her. In his outstretched, protecting hand there’s the stub end of a cigarette. She retrieves the brown envelope when she’s alone, and slides the photo out from among the newspaper clippings. She lies it flat on the table and stares down into it, as if she’s peering .
