SLEEP

Transform Your Health,

One Night At A Time

The First 30 Day Biohacking Challenge

Blueprint From Stop Existing &
The Successful Mentalist
 CONTENTS
Page 3 ... Welcome To The Blueprint!
Page 4 ... Bonus Resources
Page 5 ... Our BIG Mission For The Month
Page 6 ... Case Studies
Page 7 ... Sleep Disorders
Page 8 ... Why A Biohacking Challenge?
Page 9 ... How The Challenge Works
Page 10... Getting Ready To Begin
Page 13... Your Week 1 Mission
Page 14... A Word On Technology
Page 15... The Basic Science Of Sleep
Page 16... Sleep Deprivation
Page 18... Your Week 2 Mission
Page 19... Principles Of Sleep Hacking
Page 20... Factors That Affect Sleep
Page 29... Optimised Routines
Page 31... Your Week 3 Mission
Page 32... Sleeping Positions
Page 33... Optimising Your Bed
Page 35... Sleeping As A Partner/Parent/Pet Owner
Page 38... How To Analyse Your Sleep Data
Page 40... Your Week 4 Mission
Page 41... Shift Work
Page 42... Sleep As Performers
Page 48... Your Sleep Tracker
 Transform Your Health,
One Night At A Time

Welcome to the Blueprint!

Over the next 30 days, you will be able to
transform your health, one night at a time.

As you'll learn and experience, SLEEP is the

highest leverage task that you can do if you
want to achieve almost any outcome in regards
to your health and longevity.

In this blueprint, you will explore the simple,

proven, 30-Day plan that will give you back
more time, energy, resources and potential
than ever before - all whilst optimising your
health overall!

Sleep well,

-Aidan O'Sullivan & Ashley Green

A Collaboration:
The Successful Mentalist
& Stop Existing
 Transform Your Health,
One Night At A Time

BONUS RESOURCES
As a thank you for purchasing this eBook and
taking the step to improving your health and
longevity, we've stacked some bonus materials
alongside this book for you.

Included with your book:

4x Lectures To Support Your Learning

Lecture Slides & Additional Resources
Access to the TSM Biohacking Community

To access these bonuses, visit;

thesuccessfulmentalist.com/sleepbookbonuses

Enjoy!

A Collaboration:
The Successful Mentalist
& Stop Existing
 Transform Your Health,
One Night At A Time

Our Mission For The Month

Across this biohacking challenge, we don't just want you to
sleep better. We want something MUCH bigger for you.

Here is our mission for the month;

Provide you with a more advanced

training and knowledge-base on the
subject of sleep than your
conventional doctor.

Strap in because we're about to go on such an amazing

journey together.

-Aidan O'Sullivan & Ashley Green

NOTE: We are NOT medically trained, we are simply

sharing the latest research and our personal experiences of
sleep hacking. Please consult a doctor or a medical
professional at any time before making decisions that
might have an impact upon your health.

A Collaboration:
The Successful Mentalist
& Stop Existing
 Transform Your Health,
One Night At A Time

Case Studies
Severino's Story:

Severino and his partner joined the live biohacking events

and leaned in on the challenge. In just 30 days, they had
dramatically improved their sleep and commented that
they had improved their relationship in the process as a
direct result of the routines that you'll learn in this ebook.

Michael's Story:

Michael took the live events and had a profound health

transformation. Alongside many sleep improvements, he
was able to lose 9lbs in weight, just by optimising his sleep!

(Something that many 'diets' and 'exercises' fail to do!)

Taran's Story:

Taran implemented many of the sleep hacks and reported

an almost immediate uptake in energy levels, daily moods
and overall wellbeing. Though there were days of low
motivation, he pushed through and had profound changes.

A Collaboration:
The Successful Mentalist
& Stop Existing
 Transform Your Health,
One Night At A Time

Sleep Disorders
It is worth mentioning that although these hacks are
scientifically backed and curated from copious amounts of
research, we didn't cover the impact of sleep disorders.

We would suggest that you try out this 30 Day Blueprint

but if you feel as though you might be suffering with a
sleep disorder, please contact a medical professional for
further assistance.

The Successful Mentalist & Stop Existing cannot take any

responsibility for your health and you should always seek
out the information and support that you need based on
your personal circumstances.

If you have any questions, please contact us via email at:

info@thesuccessfulmentalist.com

Keep safe and sleep well,

-Aidan O'Sullivan & Ashley Green

A Collaboration:
The Successful Mentalist
& Stop Existing
 Transform Your Health,
One Night At A Time

Why A Biohacking Challenge?

If the events of 2020 proved anything, it's just how
important our health is and how misled we often are
when exploring the subject.

The truth about health is that you can't 'achieve' it.

You can't 'win' perfect health or buy it from the local

supermarket BUT you can earn it through simple,
intentional changes and by building habits that can
optimise and transform your entire life.

So, taking direct inspiration from the incredible work

of Dave Asprey (the godfather of biohacking) and
Matt D'Avella (YouTuber & Producer) we decided to
create our own '30-Day Biohacking Challenges' to help
all of us get healthier.

Our aim is not only to give you the information and

the science behind the biohack, but to equip you with all
of the tools and approaches to help you ACTUALLY
implement the hack. In the wise words of the author,
Robin Sharma;

"Ideation without Execution is Delusion"

 Transform Your Health,
One Night At A Time

How Does It Work?

Separated over 4 weeks, you will learn a specific
area of the sleep-hacks in which you will implement
over the course of the 30-Days.

Each week builds upon the last to give powerful,

compound effects whilst dialling in the habits you
need to truly optimise your sleep.

Included with this eBook are a series of 4 live

lectures that were conducted as part of the live
challenge and you can watch to support your
journey into the world of sleep hacking.

You can access those by visiting:

thesuccessfulmentalist.com/sleepbookbonuses

As tempting as binging the lectures might be, we

would highly encourage you to take this
information in, week-by-week.

The Blueprint was curated and psychologically

enhanced for week-by-week consumption to help
you achieve the biggest transformation possible.
 Transform Your Health,
One Night At A Time

Getting Ready To Begin

As promised, this challenge has been psychologically
enhanced so that you can truly have the greatest overall
transformation with us across 30 days.

If you want to succeed in the greatest possible way this

month, we would encourage you to do these things;

LEAN IN TO THE ENTIRE BLUEPRINT

Passive observation won't do a thing to help you. Those

that leant into the Blueprint during the live challenge,
found the greatest benefits including weight loss, improved
relationships and a newfound boundless energy each day.

SHIFT YOUR IDENTITY

At times, you will face resistance and maybe even dips in

your motivation for the Blueprint. Firstly, be aware that
motivation dips can be fixed... BY GOOD SLEEP!

If you want the biggest ROI, shift your identity and be

someone that prioritises their sleep. You are a person that
knows the importance of sleep and put it above all else.

Though it might sound odd, your innermost identity is the

thing responsible for all of your habits, behaviours and
actions. Shifting this will unlock so many doors for you.
 Transform Your Health,
One Night At A Time

Get Accountable!
Science is now proving that some of the greatest forms of
learning is community-learning - specifically when there
is a level of accountability involved in the process.

In short - don't go at this challenge alone.

Find a friend, family member, client or colleague to take

the challenge with you each week and hold each other
accountable to the hacks and weekly challenges.

You're also invited to join our free Biohacking

Community inside the TSM network too!

Chances are, we'll be working through a different

biohacking challenge and you're encouraged to come and
join those sessions, regardless of where we are in the
Blueprint!

Once you're in the circle, you can share your progress, ask
your questions and find other people to connect with that
are taking the challenge and get accountable to them!

(Or you can post your weekly updates in the Circle for
public accountability to the entire group!)

Are you ready to get started?

 Transform Your Health,
One Night At A Time

USE YOUR CALENDAR!

Whether you're in touch with your virtual calendar,
mobile device or good old-fashioned physical calendar, we
want you to actually USE IT!

Here's what most people reading this will do;

1. Binge read this entire ebook

2. Check the bonus resources and join the community
3. Watch the first 10-15 mins of a lecture (at the most)
4. Set the good intention of doing this challenge properly
5. Forget all about it, move on and not bother revisiting
the content and leave your sleep-journey there.

Don't do that.

Instead, we would encourage you to schedule a time each

week to watch the next lecture, read the next section of this
eBook and implement the new information. The people
that do this really well schedule time in their
diaries/calendars and keep it protected at all costs.

REMEMBER: You are someone that prioritises sleep and

does everything necessary to optimise it. Block the time
now before you forget and move on (We know you're busy)
 Transform Your Health,
One Night At A Time

Your Week 1 Missions

TRACK YOUR SLEEP

We can't improve our sleep if we don't know where

we are currently so your simple job this week is to
start tracking your sleep to establish your baseline as
you come into this challenge.

There is a full PDF available in your bonus resources

that you can download and start using to track the
important sleep data (and also included at the end of
this eBook)

Download it here:
thesuccessfulmentalist.com/sleepbookbonuses

DO NOT CHANGE ANYTHING

As tempting as it might be, do not start

implementing any sleep hacks or changing anything
to get good results now.

Our aim is to use this first week as a simple baseline

to get prepared ahead of the hacking that we'll start
exploring together next week.
 Transform Your Health,
One Night At A Time

A Word On Tech...
In a world full of sleep-tech and fancy gadgets, you
might decided that rather than using the printouts at
the end of this workbook, you instead want to use
your wearable technology to track your sleep.

DO NOT RELY ON SLEEP TECH.

No sleep devices have been proven as 100% accurate

or effective at measuring sleep so when you're
tracking your sleep, take all results from your tech
with a pinch of salt (knowing it's likely inaccurate)

By using the tracker included with this eBook, you

will be able to monitor your sleep to a greater level
and also measure the variables that your gadgets
won't be able to measure

(Eg. mood and energy levels throughout the day)

If you do want to try wearable tech, we would

recommend getting an Oura Ring. Though it is not
necessary for the Blueprint and sleep-tracking
process, it is the world's most advanced sleep
tracking device and is also non-intrusive.

Visit the Oura website here: ouraring.com

 Transform Your Health,
One Night At A Time

The Basic Science Of Sleep

Sleep is an opportunity for the body to get the deep and
highly restorative rest that it needs, whilst your mind can
consolidate information and 'clean up' your brain/body.

On average, a good night's sleep comes from 5 complete

sleep cycles that take approximately 90 minutes each, and
now disproving the myth that you need 8-9 hours of sleep!

(5 cycles of 90 minutes = 450 minutes = 7.5 hours)

As you move through each cycle, you will enter a series of

different states of consciousness:

Alpha (Calmer, waking state)

Theta (Deeper relaxation, slower brain activity)
Delta (Deep sleep, required for repair)
REM (Rapid Eye Movement, increased brain activity)

These sleep cycles are regulated by various hormonal

impulses that are in turn regulated by our circadian
rhythms, specifically our sleep-wake homeostasis drive.

From the moment we wake up, to the moment we go to

sleep, our biology is producing, consuming and regulating
other hormones that impact our sleepiness and internal
biological clocks. Examples of these hormones include
melatonin and adenosine.
 Transform Your Health,
One Night At A Time

Sleep Deprivation
Sleep Deprivation isn't a joke, nor should it be taken
lightly. Not only is it a dangerous state to be in from a
day-to-day situation but it will also increase the likelihood
of MANY of the 'big killers' the world is facing.

(All we'll say is that there's a reason that the CIA opt for
sleep deprivation as a key torture method...)

With sleep deprivation, you open yourself up to many

potential psychiatric issues, including (but not limited to);

Alzheimer’s Disease
Depression & Anxiety
Bipolar Disorder
Suicide
Strokes
Chronic Pain

This has also correlated with many of the biggest psychical

illnesses too (again, not limited to the following);

Cancer
Diabetes
Heart Attacks
Infertility
Weight Gain / Obesity
Obesity
 Transform Your Health,
One Night At A Time

Week 1 - In Summary
Now that you have a basic understanding of 'sleep' and
why it is so important to get enough of (and the risks if you
fail to get enough!), you're ready to start making changes.

But remember - you can't this week!

Unless you're severely under-slept, we would encourage

you to simply track your behaviours this week. In the wise
words of Peter Drucker,

"What gets measured, get's managed"

Keep a note of any thoughts you have or changes that

you'd like to make and bring those to your review next
week (because you've already scheduled that time, right?)

If you haven't already watched the bonus lecture for this

week, we would encourage you to do that by visiting:

thesuccessfulmentalist.com/sleepbookbonuses

Don't forget to let us know how you're getting on by

posting in the biohacking community!

Sleep well and we'll see you next week!

-Aidan O'Sullivan & Ashley Green

 Transform Your Health,
One Night At A Time

Your Week 2 Missions

KEEP TRACKING YOUR SLEEP

Don't stop tracking your sleep! This is important!

Now that you're about to start hacking your sleep,
you are going to want to see what works and what
doesn't work for you. Which brings us to...

START HACKING YOUR SLEEP!

This week we will be sharing the main factors that

impact your sleep so that you can start hacking it
and see an almost immediate improvement in your
sleep habits and energy each day.

Although the information will be shared in the

following pages, we would highly encourage you to
watch this week's lecture FIRST so you can get the
best understanding of how and why each hack will
work for you.

When you start hacking this week, your aim isn't to

implement everything either - you only need a few
hacks to start with! (Aim for the 3 that you think
will be the Highest Leverage for your sleep quality)
 Transform Your Health,
One Night At A Time

Principles of Sleep-Hacking
As simple as many of these hacks will be for you, it is vital
that you understand WHY the hacks work, just as much as
the HOW they work.

To do this, we want you to be aware of 3 baseline

principles that will serve as the foundation of your entire
sleep-hacking journey;

It is the BODY that rests during sleep. The brain

is hyperactive throughout the night.

It’s not about getting MORE sleep. It’s about

getting BETTER sleep. (We're aiming to improve
the overall Quality and for some people, that includes
Quantity)

This is N=1. You will need to track, measure and

adjust your sleep hacks based on your own
biology and personal circumstances.

(Don't forget these!)

Now you're ready to start hacking!

We suggest watching the Week 2 lecture before reading

further: thesuccessfulmentalist.com/sleepbookbonuses
 Transform Your Health,
One Night At A Time

Factors That Impact Sleep

Sleep is a process that can be impacted by many different
factors, both internally and externally. Here are the 10
major factors that will likely be impacting your sleep in
some way, either positive or negative;

1. Timing
2. Light
3. Food
4. Drink
5. Temperature
6. Noise
7. Exercise
8. Substances
9. Supplements
10. Cognitive Activity

Over the next few pages, we will explore each factor and
understand some simple hacks that you can implement to
stop these factors from negatively impacting your sleep.

As we've previously mentioned, rather than trying to hack

all 10 factors, instead you should pick a few of the main
priority areas and tackle those first (3 is a good number)

Be aware that although some hacks might show an

immediate benefit, others may show their benefits through
repetition. You're building good habits to help your sleep.
 Transform Your Health,
One Night At A Time

Factor 1 - Timing
The time that you're asleep has a large impact on your
overall sleep quality. We're not just talking about the time
you're spent asleep either, your bedtimes really do matter!

In his fantastic book, The Power Of When, Dr Michael

Brues (aka. the Sleep Doctor) outlines a concept called
'chronotypes' and explores the ways in which they impact
your overall sleep times.

A chronotype is a persons genetic makeup that is inherited

from their parents and outlines exactly WHEN a person
should sleep based on their biological rhythms.

If you've heard of 'Early Birds' and 'Night Owls', you

might be pleasantly surprised to find out that there are 4
animals that represent the chronotypes in Brues' model;
bears (50% of the population), wolves (15-20%), lions (10-
20%) and finally, dolphins (10%)

To find your chronotype, visit; thepowerofwhenquiz.com

Perhaps more importantly than your bedtime however, is

your wakeup time and morning routine. The actions that
you perform in the morning will set your biological clock
and the countdown will begin for bedtime. By optimising
this morning routine, you can improve your sleep quality
by setting your biology up for a good night's sleep.
 Transform Your Health,
One Night At A Time

Factor 2 - Light
Light is a heavily contributing factor to your overall sleep-
wake cycle and does so in a simple way.

Light is detected by the retina in the eye and the

information is passed to an area known as the
Suprachiasmatic Nuclei (SCN) in the hypothalamus (the
area of the brain that regulates the majority of your
hormones)

Once this light is detected by the SCN, it suppresses the

production of the hormone melatonin, a chemical that
induces sleep. In the evenings, once the natural light
disappears, the melatonin production SHOULD happen...

But then technology gets in the way.

There are many wavelengths of light that impact sleep,

with blue being the most commonly considered, and our
devices and screens shine this directly into our eyes and
inhibit our sleep onset. This 'junk light' can have largely
detrimental effects to our health and our sleep overall.

To hack the lighting, make sure that you're getting outside

in the morning for plenty of natural, direct sunlight, sleep
in a dark (ideally blacked out) room and make sure that
you're putting away your screens at least 1 hour before you
go to sleep (longer for maximum benefits)
 Transform Your Health,
One Night At A Time

Factors 3 & 4 - Food & Drink

Are you partial to an evening (or 'midnight') snack?

Well, it doesn't take a sleep-expert to know that late

evening/night snacks are not good for your sleep.

Remember, sleep is an opportunity for your body to get the

deep restorative rest that it needs in order to function
properly. By filling the stomach and digestive system with
foods and/or drinks late in the evening, your body is alert
and digesting the foods rather than resting.

Studies have also shows that spicy meals and carbohydrate

meals can reduce the time spent in deep sleep and increase
the number of awakenings each night.

Many people have also noted that by drinking in the

evening, they tend to wake up throughout the night to
empty their bladder and can then be stuck struggling to
sleep again. This is often paired with lots of light as they
make their way to the bathroom and is an all-round recipe
for sleep-disaster!

The simple solution is to make sure that you've had your

final meal at least 2-3hours before you go to bed and also
reduce your water intake in the evenings (but make sure to
hyper-hydrate during the days!)
 Transform Your Health,
One Night At A Time

Factor 5 - Temperature
Your core body temperature is a factor that plays a big
part in inducing and regulating your sleep.

In order to sleep, your core temperature drops and

approximately 2 hours before your bedtime, the body goes
through a process known as vasodilation which pushes
your blood away from your core, allowing the heat to
escape and the internal core temperature to fall.

Sometimes this can result in a noticeable change but it is

often only subtle and remains undetectable.

Here are some suggestions to hacking your temperature;

Take a hot shower/ bath before you sleep to help induce

the vasodilation process and sink the body into a
relaxed state.
Get plenty of exercise during the day
Build a meditation practice
Adjust your room temperature by cooling down in the
evenings and sleeping in a cooler environment
Turn over pillows and duvets before you sleep to get a
cooler side to sleep on
Use specialist cooling tech (Mattress pads, Fans,
blankets)
 Transform Your Health,
One Night At A Time

Factor 6 - Sound & Noise

When you are asleep, you brain is hyperactive and part of
its job is to pay attention to your surroundings so that you
can stay safe, even as you're asleep.

To take an evolutionary stance on noise, if you're asleep

and you hear growling or a rustling in the shrubs nearby,
chances are that your brain will wake up and you can
enter fight or fight mode.

If not, you get eaten by a lion. Simple.

Your brain will be listening for any external sounds and

noises and keep you out of the deeper stages of sleep if it
senses noise that could potentially be a threat which results
in a night of lighter (and potentially interrupted) sleep.

You'll wake with an increase in cortisol and adrenaline

and have an increased heart rate and blood pressure too
which is NOT an ideal start to your day.

Luckily you can hack the sounds by using ear plugs,

blocking windows and doors with towels/blankets and
turning off any sounds that might be going off in the
background too.

(And if you're still using an alarm, turn it off. It's giving

you all of the stress hormones as you jolt awake)
 Transform Your Health,
One Night At A Time

Factor 7 - Exercise
"When your body moves, your brain grooves"
- Jim Kwik

Your mental health and overall cognitive capabilities are

impacted by the level of movement that your body gets on a
daily basis and your sleep is no different.

Studies have shown that regular moderate-to-vigorous

exercise can help to reduce daytime sleepiness and also
reduce your sleep onset (the time it takes to fall asleep)

Being able to keep your body moving throughout the day is

going to help use the energy resources that it has and as a
result, require the deeper sleep in order to recover.

Whether your choosing to keep low-grade physical activity

such as gentle walks or take things further for an
optimised aerobic and resistance training (Eg. HIIT or
Tabata) make sure that you're doing something each day
for maximum benefits across the board.

Other practices that have been correlated with improved

sleep include breathwork, meditation and yoga.

Regardless of which you choose, always remember; the best

form of exercise is the one you're not currently doing (so
get up and get moving!)
 Transform Your Health,
One Night At A Time

Factors 8 & 9 -
Substances & Supplements
Caffeine has a half-life of approximately 8 hours, meaning
that for every cup you drink, 50% will remain in your
system up to 8 hours later - this isn't helpful for sleep.

Caffeine is a substance that blocks adenosine receptors,

impacts your melatonin rhythms and inhibits sleep and by
consuming copious amounts of it each day, you might find
yourself struggling to sleep.

There are many supplements out there that can also help
with your quality of sleep in various ways, including;

High-Quality Fats (Provide the brain with energy)

Magnesium (Regulates nervous system by activating
the calming neurotransmitters)
L-Theanine (Regulates nervous system by activating
the calming neurotransmitters)
Chamomile Tea (Contains antioxidant, apigenin,
which decreases anxiety and helps sleep onset)
CBD Oil (Used as a treatment for insomnia and can
promote deep sleep)

Though you don't need to try supplements, you can do so at

your own leisure. Making sure to stop taking caffeine from
2pm onwards will also help to improve your sleep.
 Transform Your Health,
One Night At A Time

Factors 10 - Cognitive Activity

Have you ever walked past someone in the street and
noticed that they look familiar but can't remember why,
only to spend the rest of the day thinking about where you
know them from?

There's a reason for that. This is an example of an 'open

loop' and your mind hates open loops.

As you're preparing to sleep, if you have things on your

mind or if you find yourself worrying about what you're
doing the next day, you'll likely struggle to sleep.

To hack your cognitive activity, we suggest planning your

entire day the night before as part of your evening routine
so that you can close any open loops and perform a 'brain
dump' to help clear your mind.

Gratitude is another key player in our overall cognition

that has been shown to correlate with an improved sleep.
A gratitude journal or considering 3 things that you're
grateful for as you prepare to sleep is another powerful, yet
largely underused hack.

The key is to optimise your evening routine so that you can

clear your mind and get to sleep without your brain
working all night and keeping you awake. Relaxation
practises such as meditation can help you to achieve this.
 Transform Your Health,
One Night At A Time

Optimised Routines
Luckily you can combine many of these hacks into
simplified routines for your mornings and evenings. Here
are a few examples of this in action;

OPTIMISED MORNING ROUTINE

Wake up naturally at 7am

Drink a full glass of water (Caffeine is ineffective
immediately)
Get outside for 30minutes of walking (Exercise,
natural light, cognitive stimulation)
Meditate
Healthy, optimised breakfast

OPTIMISED EVENING ROUTINE

Stop eating 2hrs before you sleep

Blue-light blocking glasses when the sun sets
Plan your next day
Switch off technology
Hot bath/shower
Relaxation practice (yoga, meditation, breathing
exercises etc)
Sleep at 11pm

What can you implement into a reliable routine

that will help to improve your sleep?
 Transform Your Health,
One Night At A Time

Week 2 - In Summary
So now you know the principles of sleep-hacking, the
factors that impact your sleep and also the various ways in
which we can hack those factors to improve both the
quantity and the quality of your sleep.

Your mission this week is to continue tracking your sleep

and also start to hack it by focusing on a few key areas and
expanding your hacks from there.

If you haven't already watched the bonus lecture for this

week, we would encourage you to do that by visiting:

thesuccessfulmentalist.com/sleepbookbonuses

Don't forget to let us know how you're getting on by

posting in the biohacking community!

Sleep well and we'll see you next week!

-Aidan O'Sullivan & Ashley Green

PS: If you would like any more information about any of

these hacks, please email us with your questions to:

info@thesuccessfulmentalist.com
 Transform Your Health,
One Night At A Time

Your Week 3 Missions

ANALYSE YOUR SLEEP DATA

Now that you've collected 2 weeks of sleep data, your

mission this week is to study and explore it. Look for
patterns and trends and you'll be able to identify the
reasons why those patterns have emerged.

MAKE THE BEST CHANGES

Once you've studied your sleep data and identified

specific areas of improvement, you should revisit the
sleep hacks from Week 2 and Week 3 and make all of
the necessary adjustments to remedy those trends.

KEEP TRACKING!

Don't stop tracking your data! This is the most

important week to track because you're moving into
the advanced hacks and should really start seeing a
change in your sleep habits and overall sleep quality.

Watch the Week 3 lecture here:

thesuccessfulmentalist.com/sleepbookbonuses
 Transform Your Health,
One Night At A Time

Sleeping Positions
We've explored various environmental hacks that will help
to transform your sleep but the actual POSITION you
sleep in will have a massive impact to both your sleep
quality but also your waking-state performance too.

Sleeping in a non-supportive position can affect the

tension of your muscles, alter your spinal alignment and
also slow/ prevent the air flow and toxin removal across
your brain and body.

My sleeping on your front, you will face large spinal

contortion and also compress the cervical joints which can
leave you feeling aches and pains in the neck and back.

Sleeping on your back helps to keep your spine in

alignment and also helps to evenly distribute the pressure
across your body but it can cause your lower jaw to sink
and block your air flow. Studies have also suggested that
back-sleeping can speed up brain ageing and also create
tightness in your lower back and hips.

For an optimal sleeping position, laying on your left-side

will help to support your neck and shoulders (especially
with another pillow if necessary) and will also support
your hip alignment too (place a pillow between your thighs
to keep your hips in alignment)
 Transform Your Health,
One Night At A Time

Optimising Your Bed - Pillows

There are many different types, brands and styles of pillow
on the market and it can often be confusing to identify the
right pillow for your needs.

The aim is to find a pillow that supports your spinal

alignment and will differ based on your sleeping position;

Side-Sleepers (Firm & Thick)

Back-Sleepers (Flat & Soft)
Stomach-Sleepers (Soft/No Pillow)

The actual pillow filling will play a part in the process too,
so make sure to pick pillows that fit your needs;

Down (Goose/Duck Fibers. Hypoallergenic down.

Soft, expensive but highly comfortable)
Synthetic Down & Polyester (Medium softness.
Will need more frequent replacement due to flattening)
Cotton (Naturally hypoallergenic and have a high
resistance to dust mites and mold)
Latex (Firm, resistant to dust mites and mold, fits to
contours whilst sleeping)
Memory Foam (Conforms to heat & shape with even
weight distribution. Retains heat)

Aside from memory foam, you should replace your pillows

after 18 months (Memory Foam lasts roughly 3 years)
 Transform Your Health,
One Night At A Time

Optimising Your Bed - Matress

When looking for a mattress, there is a simple set of
criteria to follow; find one that supports your body, is
comfortable and has space to move.

As with your pillows, there are different fillings that will

enable/disable different features and should be considered
when you're making your decisions;

Spring-Beds (Easy movement whilst sleeping)

Memory Foam (Restricts motion but retains heat)
Air Mattress (Highly adjustable for preferences)
Water Beds (Adjustable but higher maintenance)

Dr Michael Brues (The Sleep Doctor) puts forward a

simple process of searching for the right mattress;

1. Block 1 hour to go and test some mattresses

2. Go near the end of the day
3. Dress comfortable
4. Bring your pillows & other necessary sleep equipment
to recreate your typical sleeping style
5. Spend 7-10 mins of relaxation in your primary
sleeping position (without the salesperson)
6. Spend 7-10 mins of relaxation in your secondary
sleeping position
7. Rate the experience from 1-10 and move on to test the
next mattress (and repeat the process)
 Transform Your Health,
One Night At A Time

Sleeping With A Partner

As ideal as implementing these hacks would be, if your
partner occupies the same bed as you, there is a distinct
possibility that they will have different sleep needs.

The most important approach to sleep-hacking with a

partner is that you respect each others chronotype and
maintain any timing differences that you might have. If
you fail to sleep in alignment with your chronotype, you
may still find yourself with low energy due to the irregular
hormone timing. In short, don't compromise your bedtime.

If your partner is a snorer, there are some simple solutions.

Studies have shown that losing as little as 5% body fat can
heavily reduce snoring. Smoking is another factor that can
trigger snoring, as can allergies and late meals. If loud,
prolonged snoring occurs, it is advisable to contact a
doctor because there could be underlying factors at play.

In addition to the above customisations, you can use

specialist technology to help with temperature fluctuations,
pillow requirements and mattress preferences.

Sleep shouldn't be taken lightly and we spend 1/3rd of our

lives doing it and so we should have the discussions needed
and work with our partners to optimise our sleep. The
beauty is that when you fix your life, you will come alive
with a new energy, drive and health (in many ways...)
 Transform Your Health,
One Night At A Time

Sleeping As A Parent
Parents have a tough time sleeping for obvious reasons.

Unfortunately, sleep hacking will naturally be more

challenging, especially with younger children BUT there
are some common mistakes that parents tend to make
which, with some simple changes, can help improve sleep.

A common mistake is falling asleep whenever the child

falls asleep so that you can 'catch-up' on lost sleep. Whilst
this is advised for reasons we'll explore in a few minutes, it
is important that if you are sleeping, you do so within your
chronotype window. If you sleep outside of this time, you
will be on your way to chaos in your biological rhythms.

Many parents also use the time that the child is sleeping to
do the things that they wasn't able to do when the child
was awake (tidying, working etc.) which can be a
tempting idea, but not the best idea overall.

You should focus on prioritising your own sleep and if

your child is asleep during your chronotype sleep-window,
that is the time to get some rest for yourself. The chores can
wait but your health cannot.

Remember - you are someone that prioritises your own

sleep and looks for solutions to challenges rather than
admitting defeat and neglecting your sleep!
 Transform Your Health,
One Night At A Time

Sleeping With Pets

For many, pets are welcomed into the bedroom and for
others, it's a no-go. The studies have not definitely shown
that having animals in the bedroom is any worse than
keeping them outside (unless you have birds) but there are
some important elements to pay attention to.

Firstly, pay attention to your sleep quality. There are

many hidden variables that might impact your ability to
get the sleep you need based on your pets behaviours.

If they move around a lot in the night, this might prevent

you from dropping into deep sleep (or even wake you up
completely). Be aware of your pets sleeping behaviours and
then you can make the best, most informed decisions.

Air quality is another big player towards your sleep so

make sure that your air is clean and your bed is also clean
and hygienic too, otherwise you will likely encounter some
challenges with your overall quality and quantity of sleep.

Should you need to make a change in regards to your sleep

habits with your pets, now is a great time to train the good
behaviours and positive habits whilst also training away
the negative habits (eg. pets on your pillows)

In short, the decision is yours and you will know

what is best for you (based on your sleep data)
 Transform Your Health,
One Night At A Time

How To Analyse Your Data

Ultimately, each persons data will differ and as a result,
the way that you analyse your data will also differ.

Here are a selection of questions that we suggest you start

with when analysing your data:

Is Your Sleep Timing On Track?

Is your bedtime consistent?
Is your wakeup time consistent?
How many alarm snoozes?

(If your bedtime/wakeup times are not consistently,

naturally within 30 minutes of each other, you should
focus on improving your sleep timings)

Nighttime Awakenings
How many, when, how long?
Compare weeks 1 & 2

Moods & Daily Energy

Keep building the habits you're implementing
Compare weeks 1 & 2

Power-Down Hour
Are you relaxing properly?
Are you optimising exercise and diet?
 Transform Your Health,
One Night At A Time

Week 3 - In Summary
This week, we explored some advanced and situational
sleep hacks that will transform the way you sleep and we
also began to understand your sleep data and start making
some changes to improve it.

Remember - Your mission this week is to continue

tracking, hacking and studying your data.

If you haven't already watched the bonus lecture for this

week, we would encourage you to do that by visiting:

thesuccessfulmentalist.com/sleepbookbonuses

How are you finding the challenge?

We would love to hear your progress, challenges or other

ideas by sharing a post in the biohacking community.

Sleep well and we'll see you next week!

-Aidan O'Sullivan & Ashley Green

PS: If you would like any more information about any of

these hacks, please email us with your questions to:

info@thesuccessfulmentalist.com
Your Week 4 Missions
KEEP TRACKING AND HACKING!

Most people reading this won't keep up the good

sleep habits over the long haul and will slip off of the
wagon - but you won't do that, will you?

Keep tracking, hacking and studying your sleep data

for the biggest 'bang for your buck' and overall
health transformation.

TEACH OTHER PEOPLE!

Sleep deprivation is a massive component to our

modern culture and as a result, this information is
needed now more than ever,

Teach this information to other people and help

them in their sleep hacking journey.

You can also share these to your friends too so they

can get on board and study sleep as well!

MAGICIANS: TheSuccessfulMentalist.com/sleep

NON-MAGICIANS: StopExisting.com/sleep
 Transform Your Health,
One Night At A Time

Shift Work
Many people are facing shift-work and can often feel as
though the sleep hacks just don't work for them, given that
they are operating outside of their circadian rhythms.

Fortunately, there are some things that you can do if you

are a shift worker to hack your sleep;

Lean In To The Hacks (Though it’s not ideal, the

hacks will still help you to get the best night's sleep that
you possibly can)

Optimise Light Exposure (Experience brighter

lights where possible during the shift vs no light
immediately afterwards)

Exercise State Control (Mindset is a very important

factor for shift work whilst the biological rhythms are
out of sync. Meditation and mental clarity will give
you an edge)

Use Naps During Breaks (Either a short 20 minute

nap or a complete sleep cycle of 90 minutes can help
give you the energy kick that you need to keep going)

Keep Yourself Alert (Move around, sing and dance

to music, talk to other people - just keep your mind and
body alert throughout the complete shift.
 Transform Your Health,
One Night At A Time

Sleep As Performers
Rather inconveniently, most of the entertainment industry
is build up on late evening shows, with a variety of other
factors that might hinder our sleep BUT you can still hack
your sleep as a performer.

By making clear, intentional choices, you can take control

of your sleep by choosing which shows and gigs work best
for you and decline the rest.

Travel to and from gigs is often long and can be incredibly

late. Driving whilst you're tired is dangerous and a selfish
decision to make. We suggest cutting out all post-event
travel time in the evenings by staying the night in a
nearby hotel (add the hotel cost to your fee and that's your
new quotable fee)

Be conscious of light exposure too. Many events will go on

late into the night with dark rooms and flashing lights
which, as we learned in week 2, is not helpful for sleep.

Ultimately, whatever your path in entertainment is, you

must go in with a clear plan. If you're on tour, crossing a
timezone or having a late Zoom show, be fully aware of
the consequences and prepare for those.

By building the good habits now, you can play around

with your sleep hacking and go into these situations with a
toolkit of hacks and decisions, pre-made to make it EASY!
 Transform Your Health,
One Night At A Time

Week 4 - In Summary
Thank you for taking this incredible sleep journey with us.

Over the past 30 days, you have been studying and

prioritising your sleep and transforming your life and
health in the process.

As we come to the end of this challenge, the sleep-hacking

is not over. If you haven't already joined us in the
biohacking community, we would love to see and hear
from you.

How have you found the challenge?

What was your biggest takeaway?
What surprised you the most?
How could we make this challenge better?
What is the ONE THING that made this worth your
investment?

Here's the link:

thesuccessfulmentalist.com/biohackingcommunity

Now that you have your first biohack under your belt, we'd
love you to get involved with our latest hack,

See you in the community!

-Aidan O'Sullivan & Ashley Green

 OUR SECOND
BIOHACKing challenge!

MEDITATION
Optimising Your Entire Life
With A Simple Daily Habit
THAT WORKS!

The Second 30 Day Biohacking Challenge

Blueprint From Stop Existing &
The Successful Mentalist
 Transform Your Health,
One Night At A Time

About Us:
The Successful Mentalist
The Successful Mentalist is a no-BS, performer-
centric company that is changing the game for
entertainers across the globe by helping them to
thrive without having to 'hustle' their way to success.

Founded by Aidan O'Sullivan and Ashley Green, our

mission is as follows;

Improve the Quality of Life for all magicians

across the globe by 2040 through the delivery
of information and transformative techniques
that will improve their mindset, business,
performances and health.

For more information, please visit:

TheSuccessfulMentalist.com

A Collaboration:
The Successful Mentalist
& Stop Existing
 Transform Your Health,
One Night At A Time

About Stop Existing

Founded by Aidan O'Sullivan, Stop Existing is an
opportunity to further the message of intentional
living across the globe.

In a world full of outdated belief systems and models

of life, life satisfaction is plummeting... until now!

Working with entrepreneurs, coaches and startups,

Aidan's mission is to help those that want to make a
positive impact in the world to scale your impact and
live a life of freedom and intention by building
businesses that work for you (rather than you
working for it!)

For more information about Aidan's work and the

Stop Existing mission, visit:

StopExisting.com

A Collaboration:
The Successful Mentalist
& Stop Existing
TSM: Learn To Thrive

7 Weeks To A Thriving
Entertainment Career

To apply, visit:

ThriveInMagic.com
WEEK 1
3.7.2023 4.7.2023 5.7.2023 6.7.2023 9.7.2023
23:30 23:15 00:00 22:50 22:00
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6+2 6+1 .45 + 6 + 2 6:30
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0 2 2 1
1:30 30 min 40 min 20 min
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4 4 1 3

2 2 2 3

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3 3
4 1
14.7.2023
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00:20
6 hours
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