Optimizing Your Sleep System with Derek Hales

Hey Team!

So we've got a bit of a different kind of episode today. I am talking with Derek Hales, the founder and editor-in-chief of NapLab, a mattress review website. While that might not scream ADHD, I was interested in having this conversation because so many of us with ADHD have issues around sleep. And what really impressed me with Naplab is how they've really focused on turning mattress testing into actual science, moving away from just "it-feels-soft vibes" and towards using thermal cameras, accelerometers, and other gadgets to really see what's going on with each of these mattresses.

And I know how that sounds, but it is actually kind of cool.

Anyway, in our conversation today, we talked about a lot of what goes into choosing a mattress, what makes something good for one person and not the right fit for someone else. We spend time talking about this systems-first approach to sleep, how your bed frame, sheets, and even the light from things like your alarm clock can either support or sabotage your REM cycles. Of course, we also touch on some of the unique challenges of ADHD and sleep, from circadian rhythm delays to just trying to get our brains to quiet down at night.

If you'd life to follow along on the show notes page you can find that at HackingYourADHD.com/290

YouTube: https://tinyurl.com/y835cnrk

Patreon: https://www.patreon.com/HackingYourADHD

This Episode's Top Tips

1. 1. ADHD brains can have even more trouble filtering out background stimuli, such as lights and sounds, in the bedroom, which can make it even harder for us to fall asleep. Things like blackout shades and earplugs can create an environment that's more conducive to getting more restful and restorative sleep.
   2. Your body's ability to shed heat is a biological requirement for deep sleep. To help with this cooling, look for materials that actually facilitate moisture-wicking and air flow, rather than relying on stuff that just has a surface-level cool-to-the-touch feel.
   3. A lot of marketing from the mattress industry often uses a "more expensive equals better sleep" model, pressuring us to spend more and more on mattresses. Derek suggests a $1,500-$2,000 price range as the performance peak, where the highest-quality materials are used, and you get the most bang for your buck.