Biohacker Roundtable: Sleep Staging & Architecture, Data Trackers, and Our Travel Hacks with Sleep Is A Skill and Hanu Health Biohacking Experts
We are back with another roundtable episode with our friends and fellow biohackers, Dr. Jay Wiles and Mollie Eastman! We discuss the consistency and accuracy of sleep trackers, and what WE do with our data each day. We also dive into a discussion on sleep & travel biohacks, designing the perfect "circadian-crafted day", as well as how to navigate sleep anxiety and other sleep disruptors.
Let's meet our guests!
Dr. Jay Wiles is an international speaker, scientist, clinician, influencer, and subject-matter expert and authority on the interconnection between the human stress response and health performance/optimization. Dr. Wiles is a clinical health and performance psychologist with board certification in heart rate variability biofeedback and peripheral biofeedback and works as a leading consultant in psychophysiology to health influencers, professional athletes and teams, executives, and high performers. He is the co-founder and Chief Scientific Officer of Hanu Health. He has pioneered new and innovative means of using heart rate variability (HRV) and respiratory training as both diagnostic indicators of the dynamic nature of the human stress response, alongside therapeutic tools for regulating and conditioning this response for peak human performance. Dr. Wiles has an extensive history of working with top-performing athletes in the PGA, LPGA, MLS, MLB, ATP, and WTA. His consulting firm, Thrive Wellness and Performance, has held contracts with leading biotechnology and health technology organizations where he has engaged in research, development of therapeutics, and development of behavioral retention programs. Dr. Wiles has operated as the cohost of the Ben Greenfield Podcast since 2019 and hosts the Hanu Health Podcast.
Mollie Eastman is the creator of Sleep Is A Skill, and the host of The Sleep Is A Skill Podcast. Sleep Is A Skill is a company that optimizes people’s sleep through a unique blend of technology, accountability, and behavioral change. After navigating insomnia while traveling internationally, she created what she couldn’t find – a place to go to learn the skill set of sleep. With a background in behavioral change from The Nonverbal Group, she became fascinated with chronobiology and its practical application to sleep and our overall experience of life. Knowing the difference between a life with sleep and without, she’s now dedicated her life to sharing the forgotten skill set of sleep.
0:51 Welcome to the podcast!
2:31 How Mollie structures her sleep architecture
5:42 Consistency vs Accuracy of sleep trackers
7:21 How Dr. Jay digests his sleep data
8:24 What trackers DO measure well
10:36 Renee’s advice if you’re not a crazy Biohacker!
11:40 The most important metrics
13:15 Dr. Jay’s data routine
18:27 Renee’s advice & experience with REM
19:15 *Felix Gray Ad*
23:01 Can we shift our REM stages in the night?
26:03 Empower Sleep Ring for Sleep Apnea
30:02 Lauren’s ‘home sleep study’ & Alarm clock hack
33:37 Sleep Coaching with Whoop
34:25 Why we need consistent sleep/wake times
37:26 *Mag Breakthrough Ad*
40:01 What Dr. Jay does to get back on track
43:43 Mollie’s sleep anxiety & “Do Nothing Method”
46:22 Renee’s biggest sleep struggle
47:48 Lauren’s preference with week to weekend sleep
49:20 Mollie’s “Circadian-crafted Day” and “Summer Hours”
51:25 Dr. Jay’s non-negotiable
52:50 Mollie’s personal sleep challenges & hacks
57:02 STUDY about Sheets
58:31 Renee’s travel sleep hacks
1:01:13 How Lauren controls her sleep variables
1:03:57 Navigating “Sleep Sabotagers”
1:06:52 Being a ‘Sleep Leader’!
1:09:36 Thanks for tuning in!
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