Want to sleep better?

I’ve spent years testing sleep technology

– from simple tools to complex gadgets.

Here’s what I’ve learned after spending over $10,000 on sleep tech and tracking my sleep for 10+ years.

The Truth About Sleep Technology

My journey with sleep technology started with a problem:

I was tired too much of the time.

Despite being active and seemingly healthy, I struggled with brain fog and poor focus.

Like many people, I thought the solution was buying more technology.

I was wrong.

After years of testing, I discovered something surprising:

The best solutions are often the simplest.

But that doesn’t mean technology is useless.

The key is knowing which sleep technology actually helps and how to use it properly.

My 8-Year Journey with the Oura Ring

The Oura Ring changed how I think about sleep.

Here’s what nearly over 8 years of data taught me:

1. Timing Matters Most:

• Eating late drops deep sleep
• Exercise after 6 PM decreases HRV
• Morning sunlight improves sleep onset

2. Temperature is Crucial:

• Sleep quality drops above 25°C (77°F)
• Optimal bedroom: 18-22°C (65-72°F)
• Cool showers before bed improve deep sleep

3. Surprising Findings:

• Phone use within 2 hours of bed cuts deep sleep
• Alcohol reduces deep sleep even in small amounts
• Morning cold exposure improves next night’s sleep

Understanding Sleep Waves and Technology

Before diving into specific tools, let’s understand how sleep technology works with your brain.

Brain Waves and Sleep Technology

Your brain produces different types of waves:

• Beta: Awake and alert
• Alpha: Relaxed / calm
• Theta: Light sleep
• Delta: Deep sleep

Sleep technology often tries to influence these waves.

Here’s how:

1. Direct Influence

Devices like Neurovizr use specific light patterns to guide your brain into sleep-friendly states.

My experience:

• Takes 1-2 weeks to see results
• Works well for afternoon naps
• Most effective when combined with breathwork
• Cost: ~$600 (click here to check the latest price and discounts)

2. Indirect Support

The Apollo Neuro uses gentle vibrations to calm your nervous system.

My research showed:

• Worth the $350 if stress keeps you awake
• Reduces time to fall asleep by 15 minutes
• Most effective in “Sleep” mode
• Battery lasts 6-8 hours

Light Technology: The Foundation of Sleep

The Problem with Modern Lighting

My biggest sleep mistake?

Ignoring light.

Like most people trying to be “eco-friendly” I switched to fluorescent…

…and then LED lights…

 – using them at night while also staring into screens.

Here’s what Oura Ring data reveal about light exposure:

• Blue light after 8 PM cuts deep sleep by up to 45%
• Morning sunlight improved next night’s sleep quality by 28%
• Regular evening screen time delayed sleep onset by 37 minutes

My Light Technology Journey

What I Tried First (And Why It Failed)

1. Smart Bulbs ($200+):

• App-controlled settings
• Automated color changes
• Lesson: Simpler is often better
• PROBLEM: EMF exposure disrupts sleep

2. Blue Light Glasses ($10-100+):

• Multiple brands tested
• Different tints and styles
• Helps block blue light for better (falling) asleep

What Actually Works

1. Basic Setup ($50 total):

• 25W incandescent bulbs
• Blue light blocking glasses
• No-flicker amber and red lights
• No EMF, no apps, reliable results

2. Blackout Solutions ($100-150):

• Eye mask for travel
• Light-blocking tape for electronics
• True blackout curtains (not just “room darkening”)

Result: Deep sleep increased

Advanced Light Technology Worth Considering

Neurovizr (~$599)

My 3-month test results:

• Uses specific light patterns
• Helps reset circadian rhythm
• Best for:
  • Jet lag recovery
  • Shift work adaptation
  • Seasonal sleep issues
• Personal finding: Most effective when used in morning

Red Light Therapy

I use this when natural sunlight isn’t available:

• Morning: 20-minute targeted exposure
  (knee, abdomen, shoulder, face)
• Results:
  • Improved sleep onset
  • More consistent sleep cycles
  • Better skin (unexpected bonus)

(I use the -> FlexBeam by recharge.health <- affiliate/discount)

Sound Technology: Beyond White Noise

The Evolution of Sleep Sound Tech

My sound journey started with basic white noise.

But sleep technology has come far beyond that.

Here’s what I’ve found:

Basic Solutions That Work

1. White Noise Evolution:

• Fans ($30)
• Phone apps ($0-10)
• Dedicated machines ($20-50)

Finding: Simple fan works best

2. Earplugs ($10-30):

• Custom molded
• Foam vs silicone

Best value: Basic foam with proper insertion

Best long-term: custom molded ear plugs

Advanced Sound Technology

Vibroacoustic Sound Therapy

• Low-frequency vibrations
• Results:
  • Deeper relaxation
  • Faster sleep onset
  • Improved deep sleep phases
• Cost: ~$700 and professional sessions available

Muse Headband ($250)

• EEG sleep tracking
• Guided meditations
• Sound changes with brain activity
• Results:
  • Improved meditation
  • Better sleep awareness
  • Questionable sleep benefits

Best for: Meditation training more than direct sleep improvement

Temperature Technology: The Missing Link

Why Temperature Matters

My Oura Ring data shows temperature affects sleep more than most people realize:

1. Temperature Impact on Sleep Stages:

• Deep sleep drops when room is above 23°C (73°F)
• REM sleep reduces by above 25°C (77°F)
• Sleep onset takes longer in warm rooms

2. Optimal Temperature Zones:

• Bedroom: 18-22°C (65-72°F)
• Timing: Cool down starts 2-3 hours before bed
• Body temperature drop: 0.5-1°C needed for good sleep

Temperature Technology Evolution

Simple Solutions That Work

1. Basic Setup ($50-100):

• Fan
• Cotton sheets
• Light bedding
• Open windows

2. Mid-Range Options ($100-300):

• AC
• Window fans
• Cooling mattress toppers

Advanced Temperature Technology

ChiliPad Experience ($500-1000)

• Dual-zone temperature control
• Water-based cooling system
• Findings:
  • Deep sleep increase
  • Partner satisfaction improves
  • Energy costs decrease

Worth it? Yes, especially for couples

Cold Exposure Protocol

My cold exposure routine:

1. Start temperature:
   • 10°C (50°F)
   • Duration: 3-15 minutes
2. Results tracked:
   • HRV improved
   • Recovery scores up
   • Deep sleep increased

Brain and Body Technology

Advanced Brain-Sleep Technology

Soltec Health System (~$2000)

1. Technology:
   • PEMF (Pulsed Electromagnetic Field)
   • Synchronized sound
   • Motion sensing
2. Results:
   • Recovery
   • Deep sleep
   • Dream recall

Worth it? For serious sleep optimizers, yes

The Breathing Revolution

“Everyday Zen” Method

My signature breathing exercise for sleep evolved from years of research and testing:

1. Basic Protocol:
   • ~5-second inhale
   • ~5-second exhale
   • Through nose only
   • Anytime you need balance (too stressed or depressed)
2. Results (tracked via Oura):
   • HRV increases
   • Sleep onset faster
   • Deep sleep improves

Breathing Technology Support

1. Apps and Devices:
   • Simple timers
   • HRV monitors
   • Guided breathing apps Results: Technology helps build habit but isn’t necessary long-term
2. Advanced Integration:
   • Combine with Apollo Neuro
   • Use before/during/after Neurovizr
   • Track with Oura Ring Results: better overall sleep scores

Putting It All Together: Building Your Sleep Technology Stack

Start with the Basics

After testing countless combinations, here’s the most effective order to build your sleep technology setup:

1. Foundation Layer (Under $200):

• Fan ($30)
• Eye mask ($15)
• Foam earplugs ($10)
• Blackout curtains ($50)
• 25W incandescent bulbs ($1 each)

Results: 60% of maximum benefit for 10% of the cost

2. Tracking Layer ($300-400):

• Sleep diary (free)
• Oura Ring ($300)
• Heart rate monitor (free)
• Temperature monitor ($20)

Results: Data to guide further investments

Cost-Benefit Analysis

After tracking results versus investments, here’s what’s worth it:

Best Value Technologies

1. Essential Tier (Highest ROI):
   • Blackout solutions ($75 total)
   • Blue blocking glasses ($10-100)
   • Basic temperature control ($50)
   • Breathing techniques (free)
2. Advanced Tier (Good ROI):
   • Oura Ring ($300)
   • Apollo Neuro ($349)
   • Red light therapy ($200)
3. Premium Tier (Situational ROI):
   • Soltec System ($2000)
   • ChiliPad ($500+)
   • Neurovizr ($599)

Real-World Application

Here’s how I use sleep technology in different situations:

At Home

1. Regular Schedule:
   • “Everyday Zen” breathing
   • Morning sunlight + nature walk
   • Evening red light + Blue-blocking glasses
2. High Stress Periods:
   • Add Neurovizr sessions
   • Extended breathing practice

Travel Setup

• Earplugs
• Eye mask
• Small red light
• Blue blocking glasses

Future of Sleep Technology

Based on my testing and research, here’s where sleep technology is heading:

1. Emerging Technologies:

• Brain-computer interfaces
• AI-driven sleep optimization
• Advanced temperature regulation
• Personalized chronotherapy

2. What to Watch:

• Non-invasive brain stimulation
• Circadian lighting systems
• Advanced breath monitoring
• Molecular sleep tracking

Getting Started: Your Action Plan

Step-by-Step Implementation

Based on hundreds of client experiences, here’s how to start your sleep optimization journey:

1. Week One: Foundation

• Install blackout curtains
• Track current sleep patterns
• Remove electronics from bedroom
• Download my free Zen Sleep Cheat Sheet

Results: Improvement in sleep quality

2. Week Two: Light Management

• Get morning sunlight
• Use red light if needed
• Complete darkness for sleep
• Switch to 25w incandescent, red and/or amber lights

3. Week Three: Temperature

• Light bedding
• Try cold exposure
• Cool room (18-22°C / 65-72°F)

Common Challenges and Solutions

Problem: Can’t Fall Asleep

1. First steps:
   • Start “Everyday Zen” breathing
   • Use Apollo Neuro “Sleep” mode
   • Ensure room is cool and dark
2. If that doesn’t work:
   • Try Neurovizr before bed
   • Add red light therapy
   • Check timing of exercise

Problem: Wake Up Tired

1. Basic fixes:
   • Get morning sunlight
   • Start cold exposure
   • Track with Oura Ring
2. Advanced solutions:
   • Use sleep stage alarm
   • Optimize temperature
   • Check HRV patterns

Next Steps: Your Sleep Optimization Journey

Ready to Transform Your Sleep?

1. Start Here:

• Read my breathing guide for sleep
• Learn about optimal light exposure

Download the Zen Sleep Cheat Sheet

2. Want Personal Guidance?

• Get one-on-one coaching
• Check out Sleep Training Classes

Join the Zen Sleep Academy

Final Thoughts

After years of researching and testing sleep technology while helping hundreds of clients, I’ve learned that the best approach combines simple foundations with strategic use of technology.

Start with the basics, track your results, and add technology that addresses your specific needs.

Remember:

The goal isn’t to have the most sophisticated sleep technology stack

– it’s to get the best sleep of your life.

Sometimes that means using more technology, sometimes less.

Listen to your body, track your results, and adjust accordingly.

Ready to transform your sleep?

Download my Zen Sleep Cheat Sheet and start your journey to better sleep tonight.