A REPORT

ON SLEEP.

Sleep is a multiplier
of energy. Energy is a
multiplier of doing.
This is a busy world
that we are living
in. The D word is
distraction. Everything
wants our attention.
Were getting less sleep.
But have more to do.
Yikes.

AVERAGE AMOUNT OF SLEEP

6 HOURS

PM

AM

TIME TO
SCREEN

0.0?
HOURS, THEN MINUTES, NOW ITS SECONDS TO SCREEN.

THE
[D] WORD

We are only one email PING away

from stopping reading this. We are
the distracted generation. There are
now more things competing for our
attention than at any other time in
history. And there are more things
about to launch that will have to
battle for our time. Periscope is less
than 2 months old. It already has
millions of followers.Where do we
find the time for Periscope when
we are already maxed out? We ditch
something. One of the things we
have been ditching more and more

is the time we spend sleeping. We are

more wired and more tired. The D
word is distractions. How well we do
now will be governed by how well
we are able to switch off. Learning to
switch off is creating new businesses.
From calm apps to yoga retreats to
best selling books. There are the same
number of hours in the day. How we
learn to survive the information that
is coming our way will be interesting
to watch because we have never had
so much being thrown at us. Sorry
must go and check that email. PING.

WHAT
HAPPENED
TO NOW?

DUAL SCREENING IS A NORM.

RISE
OF THE
WOWNOWS

Before we brush our teeth in the

morning we reach for our phones.
Time to screen used to be measured
in hours, then minutes, and now
more in a matter of seconds. There
is no gentle introduction to the day,
we go from slumber to alert without
any gentle meandering between the
two that used to happen. There is a
definitive watershed for swearing
on the television after 9pm. At that
time the actors can curse away. But
no watershed for our screens? The

hardest place to live right now is

in the now. Lots of people live in
the past. Lots in the future. Very
few live in the moment called now.
The most sought after place to live
right now is not Shoreditch, but
it is that very exclusive place called
Now. Those Zen Masters who live
there are now our role models. They
are creating businesses, books and
whole movements to get us there.
WowNows are rising and they are
very much in the moment of NOW.

TEA &
COFFEE

90%
OF PEOPLE IN THE WORLD CONSUME AT LEAST ONE MEAL OR
BEVERAGE WITH CAFFEINE IN IT DAILY.

SLEEPING
PILLS

15,300,000
PEOPLE IN THE UK WERE PRESCRIBED SLEEPING PILLS BY THE
NHS IN 1 YEAR ALONE. THATS 24% OF THE BRITISH PUBLIC.

ALCOHOL

72%
OF PEOPLE WE ASKED DONT SLEEP WELL AFTER ALCOHOL.

PTFO
One too many spirits, and if we are
being realistic, tequila shots. Flashes
of friendship toasts, killer dance
moves, and that massive pizza you
scarfed down rush through your
head. Then, pillow. You passed the
fuck out.
You wake up the next morning and
feel like proper hell, knowing the
only way you can possibly feel good
is if you are still drunk

Not even the most restorative process

known to our body can help. Large
amounts of this juice, mild amounts,
and amounts in between, all disrupt a
good nights sleep.
We can convince you with scientific
facts about how your body goes into
REM 60% less with alcohol in your
system. If you want something more
persuading, let us know how you feel
after your next night out on the town.

88%
OF SLEEP PROBLEMS ARE CAUSED BY STRESS AND ANXIETY.

SHMOGS
Sometimes in stressful situations
people find that the fight or flight
method has discounted them and
the overwhelming sensation to
sleep takes over. There is a valid
reason people can experience this
emotional response and it deals
with the neurochemical Orexin
and its connection to your bodys
sympathetic nervous system. The
biggest debate lies in if sleeping is
beneficial for stressful situations.
When something is deemed an
extreme emotional experience,
positive or negative, the region
of your brain that is responsible
for short-term memory goes into
overdrive. All of a sudden, on top
of the many other things stored
here, there is an occurrence thats
demanding more of your brains
attention. One of those intense
emotional moments. A situation
that triggers your adrenaline. The
thing you just cant let go of. This
phenom is a short-term memory
hog. A damn SHMOG.

It takes sleep to provide the space

needed to sift through the days
experiences, and make permanent
those that matter.
When something really stressful
comes about, your mind can crave
the ability to take its time to fully
decipher whats happening. Your
brain understandably desires the
processing method that is sleep.
Sleeping in these critical moments
can actually let you appropriately
process and assess the situation
resulting in better decisions made,
but, there is also the frustration
that lies in not being able to deal
with whats at hand in the precise
moments felt necessary. Often
times stress sleep can add that
extra little anxiety of not being
able to instantly cope with what
it is thats stressing you out.
So. How is it that we handle these
relentless SHMOGS without
falling alsleep?

CALM.
THERES AN APP FOR THAT.

HOW TO
DEAL WITH
THE FOG?

MEDITATION

Mindfulness-based sleep meditation

has been suggested to help with the
21st century issues that stop us from
sleeping. These issues evoke the stress
response in our bodies, making it
harder for our brain to relax at night.
Our busy minds run through all the
things we need to do when we wake
up, forgetting that it needs to sleep in
order to function the next day.
In April 2015, a randomised clinical
trial was done on 49 individuals. Half
completed a mindfulness awareness
programme. The other completed a
sleep education programme. Can you
guess who slept better at night?

This meditation thing could actually

help the contemporary adult sleep
better. But how? Well, by practicing
regularly, the body creates a reflex that
can easily bring about the relaxation
response, instead of a stress response.
It then becomes easier to evoke this
relaxation response at night when you
cant sleep.
By doing it in the day, your body
has done its homework, and can put
those skills to good use. This makes
perfect sense, really. If you can find
the time to put in the groundwork,
your body and mind repays you later.
Just 10 minutes a day can help.

BE
SLOWER.

YOGA

There is a place that ancient yogis

call Nirvikalpa. This place is the
gateway to the unknown interior
of our minds, where introspection,
contemplation, dreams and sleep
unfold. Here we have the freedom,
without repression, to turn abstract
ideas into concrete images. Its that
moment in between wakefulness
and sleep. Insight & creativity. Its
quite simple really; life can be very
stressful, yoga calms you down,
resulting in a better snooze.

These two simple yoga poses could

contribute to a better nights sleep:
Forward Bend (Hastapadasana)
This helps stretch the back muscles
and invigorate the nervous system by
increasing blood supply to the head.
Cat Stretch (Marjariasana)
An excellent stretch to increase your
spine flexibility. This also massages
the digestive organs, which in turn
improves sleep by assisting digestion.
(Poses taken from The Art Of Living)

S[WET]

70%
OF PEOPLE WE ASKED SLEEP BETTER AFTER EXERCISE.

7 HOURS SLEEP MEANS:

LARK / OWL?
Are you one of those early risers? Do
you wake up at the crack of dawn,
full of energy and lust for life, then
head to bed at a decent time? Or do
you prefer to lounge in bed till mid
morning, finding yourself more alert
at night time?
Well, there may well be some truths
to the old saying, Early to bed, early
to rise, makes one healthy, wealthy
and wise. The lark lifestyle proves to
put people in a happier mood and
therefore they are more productive

throughout the day. Waking with the

sun, they are somehow inspired. They
DO more.
But what if Im an owl? There may
still be hope. Evidence proves that
owls are adaptable and able to train
themselves to become larks if they
so wish. It is common for teenagers
to transition from owls into larks in
their later life, so if youve convinced
yourself you could have done more to
make your kid a morning person, fear
not. Its perfectly normal.

BEDTIME RITUALS?

WRITE
GLASS OF WINE
WORK OUT
LAVENDER
READ
SLEEPING MASK
A WARM BATH
SHOWER
MEDITATE
FLIGHT MODE
BRUSH TEETH
THE RIGHT PILLOW
MUSIC
TEA
TURN OFF LIGHTS
TINDER.

TIPS
01

SLEEP STOPPER: WORRY & STRESS

02

SLEEP STOPPER: BUSY MIND

03

SLEEP STOPPER: DISRUPTIVE SOUNDS

04

TIP: TAKE 3 DEEP BREATHS BEFORE YOU CLOSE YOUR EYES

TIP: BEFORE YOU SLEEP, WRITE DOWN WHAT YOU WILL DO

WHEN YOU WAKE UP

TIP: INVEST IN SOME TOP NOTCH EAR PLUGS

SLEEP STOPPER: RESTLESS ENERGY

TIP: EXERCISE IN THE DAY

05

SLEEP STOPPER: INCONSISTENCY

06

SLEEP STOPPER: LONG NAPS

TIP: SET A SLEEP SCHEDULE, STICK TO IT

TIP: SET A TIMER FOR 15 MINS, DONT GET UNDER A DUVET,

USE A LIGHT BLANKET INSTEAD

SLEEP
IS THE
MULTIPLIER
OF ENERGY.

ENERGY
IS THE
MULTIPLIER
OF DOING.

GNIGHT
ALL.

WE SURVEYED 69 PEOPLE
ON SLEEP. THIS REPORT IS
A SELECTION OF WHAT WE
DISCOVERED.
WWW.THEDOLECTURES.COM
@DOLECTURES

REFERENCE:
ARTICLES:

BOOKS:

SLEEPING PILLS
http://ow.ly/OH2Jp

SLEEPFARING
Sleepfaring, Jim Horne
Oxford University Press 2006

HEADSPACE MEDITATION
http://ow.ly/OH2Dq
MEDITATION HOLSTEE
http://ow.ly/OH2AG
YOGA
http://ow.ly/OH2s7

HOW TO SLEEP WELL EVERY NIGHT

How to sleep well every night,
Dr Guy Meadows, Orion 2014
SLEEP SMARTER: 21 PROVEN TIPS TO SLEEP
YOUR WAY TO A BETTER BODY...
Shawn Stevenson, Model House
Publishing 2014

STIMULANTS
http://ow.ly/OH1XA
THE MYTH OF 8 HOUR SLEEP
http://ow.ly/OH27b
HISTORY OF YOGA
http://ow.ly/OH2nX
APP: CALM
http://www.calm.com/
8 THINGS TO DO BEFORE 8AM
http://ow.ly/OIR8S
ELLE LUNA - MORNING ROUTINE
http://ow.ly/OJ7ey
SLEEP & STRESS:
http://ow.ly/OPtC5

PHOTOGRAPHY CREDITS
Jim Marsden
Laura Heilbrun
Lucy Harper
Jay Mantri via StockSnap.io

VIDEOS
HOW MUCH SLEEP DO WE ACTUALLY NEED?
https://www.youtube.com/watch?v=SVQlcxiQlzI
WHY DO WE SLEEP?
https://www.youtube.com/watch?v=LWULB9Aoopc
ONE MORE REASON TO GET GOOD SLEEP
https://www.youtube.com/watch?v=MJK-dMlATmM