Casey Wasserman, the chairman of the 2028 Los Angeles Olympics organizing committee, is selling his eponymous talent agency in the wake of the release of emails between himself and Ghislaine Maxwell.Wasserman’s emails with Maxwell were revealed by his appearance in recently released government files on Jeffrey Epstein. Wasserman, whose agency represents some of the top pop music artists in the world, has not been accused of any wrongdoing.The recently released documents revealed that in 2003 he swapped flirtatious emails with Maxwell, who would years later be accused of helping Epstein recruit and sexually abuse his victims. Wasserman said in a Friday evening memo to his staff that he has begun the process of selling the company, according to a company spokesperson who provided the memo to The Associated Press.Wasserman’s memo to staff said that he felt he had become a distraction to the company’s work.”During this time, Mike Watts will assume day-to-day control of the business while I devote my full attention to delivering Los Angeles an Olympic Games in 2028 that is worthy of this outstanding city,” the memo stated.The memo arrived days after the LA28 board’s executive committee met to discuss Wasserman’s appearance in the Epstein files. The committee said it and an outside legal firm conducted a review of Wasserman’s interactions with Epstein and Maxwell with Wasserman’s full cooperation.The committee said in a statement: “We found Mr. Wasserman’s relationship with Epstein and Maxwell did not go beyond what has already been publicly documented.” The statement also said Wasserman “should continue to lead LA28 and deliver a safe and successful games.”Wasserman has said previously that he flew on a humanitarian mission to Africa on Epstein’s private plane at the invitation of the Clinton Foundation in 2002. Exchanges between Wasserman and Maxwell in the files include Wasserman telling Maxwell: “I think of you all the time. So, what do I have to do to see you in a tight leather outfit?”His agency, also called Wasserman, has lost clients over the Maxwell emails. Singer Chappell Roan and retired U.S. women’s soccer legend Abby Wambach are among them.Wasserman said in his memo to staff that his interactions with Maxwell and Epstein were limited and he regrets the emails.”It was years before their criminal conduct came to light, and, in its entirety, consisted of one humanitarian trip to Africa and a handful of emails that I deeply regret sending. And I’m heartbroken that my brief contact with them 23 years ago has caused you, this company, and its clients so much hardship over the past days and weeks,” the memo said.
LOS ANGELES —
Casey Wasserman, the chairman of the 2028 Los Angeles Olympics organizing committee, is selling his eponymous talent agency in the wake of the release of emails between himself and Ghislaine Maxwell.
Wasserman’s emails with Maxwell were revealed by his appearance in recently released government files on Jeffrey Epstein. Wasserman, whose agency represents some of the top pop music artists in the world, has not been accused of any wrongdoing.
The recently released documents revealed that in 2003 he swapped flirtatious emails with Maxwell, who would years later be accused of helping Epstein recruit and sexually abuse his victims. Wasserman said in a Friday evening memo to his staff that he has begun the process of selling the company, according to a company spokesperson who provided the memo to The Associated Press.
Wasserman’s memo to staff said that he felt he had become a distraction to the company’s work.
“During this time, Mike Watts will assume day-to-day control of the business while I devote my full attention to delivering Los Angeles an Olympic Games in 2028 that is worthy of this outstanding city,” the memo stated.
The memo arrived days after the LA28 board’s executive committee met to discuss Wasserman’s appearance in the Epstein files. The committee said it and an outside legal firm conducted a review of Wasserman’s interactions with Epstein and Maxwell with Wasserman’s full cooperation.
The committee said in a statement: “We found Mr. Wasserman’s relationship with Epstein and Maxwell did not go beyond what has already been publicly documented.” The statement also said Wasserman “should continue to lead LA28 and deliver a safe and successful games.”
Wasserman has said previously that he flew on a humanitarian mission to Africa on Epstein’s private plane at the invitation of the Clinton Foundation in 2002. Exchanges between Wasserman and Maxwell in the files include Wasserman telling Maxwell: “I think of you all the time. So, what do I have to do to see you in a tight leather outfit?”
His agency, also called Wasserman, has lost clients over the Maxwell emails. Singer Chappell Roan and retired U.S. women’s soccer legend Abby Wambach are among them.
Wasserman said in his memo to staff that his interactions with Maxwell and Epstein were limited and he regrets the emails.
“It was years before their criminal conduct came to light, and, in its entirety, consisted of one humanitarian trip to Africa and a handful of emails that I deeply regret sending. And I’m heartbroken that my brief contact with them 23 years ago has caused you, this company, and its clients so much hardship over the past days and weeks,” the memo said.
USC called off an appearance from director Jon M. Chu and other honorees at commencement in the wake of the university’s decision to cancel valedictorian Asna Tabassum’s speech over security concerns, the university announced in a memo Friday.
The university wrote that “given the highly publicized circumstances surrounding our main-stage commencement program,” it has made the decision to “release our outside speakers and honorees from attending this year’s ceremony.”
“We’ve been talking to this exceptional group and hope to confer these honorary degrees at a future commencement or other academic ceremonies,” USC wrote.
In March, USC announced that Chu, the filmmaker behind “Crazy Rich Asians” and an alumnus of the school, would deliver its May 10 commencement speech at its main-stage ceremony, which draws over 65,000 attendees.
The move cap a week of debate over USC’s cancellation of Tabassum’s speech.
On Monday, USC Provost Andrew T. Guzman cited unnamed threats that have poured in shortly after the university publicized Tabassum’s name. Guzman said attacks against the student for her pro-Palestinian views have reached an “alarming tenor” and “escalated to the point of creating substantial risks relating to security and disruption at commencement” in May.
Speaking to The Times on Tuesday, Tabassum defended herself and said she is not antisemitic. She said she supports the pro-Palestinian cause that has grown at college campuses since the Oct. 7 Hamas-led attack on Israel, which killed 1,200 people and took about 240 hostage before Israel’s retaliatory war in the Gaza Strip. Gaza health authorities say the war has killed nearly 34,000 Palestinians. According to the United Nations, 2 million Gazans are in near-famine conditions.
“The university has betrayed me and caved in to a campaign of hatred,” Tabassum said of online attacks demanding that the university rescind its invitation for her to speak at the graduation.
She said that the university did not share any details with her about its security concerns and that it did not offer her an alternative method of participating in the commencement, such as a video appearance.
Every Cult Stash you open in Alan Wake 2 will grant you helpful rewards. Like Lunch Boxes and Nursery Rhymes, finding Cult Stashes is an optional pursuit while you’re in control of Saga around Bright Falls and the surrounding areas as she investigates the Cult of the Tree.
In this Alan Wake 2 guide, we’ll show you where you can find Cult Stash locations, how to solve every Cult Stash you find, and what rewards you’ll get from every Cult Stash you open.
Note: This guide is in progress. We’ll add more Cult Stashes as we find them.
Cult Stash locations in Cauldron Lake
There are a total of five Cult Stash locations in the Cauldron Lake area, but you’ll only be able to get four of them during your first adventure in the area. These Cult Stashes come with a variety of supplies, but one of them in the Cauldron Lake area comes with an inventory expansion, which is definitely something you’ll want to have sooner rather than later.
If you miss any of these stashes on your first trip, you will be able to grab them later on in the game.
Cauldron Lake Cult Stash #1 (“Confused? Follow the Steps”)
Image: Remedy Entertainment/Epic Games Publishing via Polygon
The first cult stash is just south of the Murder Site and general store (where you get the shotgun) on the map. In front of the long, rectangular trailer, you’ll find a heavy box with a lock on it.
Image: Remedy Entertainment/Epic Games Publishing via Polygon
On top of the box, you’ll find a taped piece of paper, which reads: “Confused? Follow the steps! Wash hands, take chicken out of fridge, take a nap.”
The note is directing you toward the trailer. If you go inside the trailer and look at the bathroom sink, the fridge, and then the bed in the bedroom, you’ll see three symbols in order:
Two triangles with their points touching at an angle
Two triangles with their points touching that are vertical
Horizontal elevator “open door” buttons
(These symbols don’t have names, so if our descriptions are tough to follow, run through the house in the order we listed above to check for yourself.)
Head to the lock on the chest and input the three symbols we’ve listed above. Once in the right order, the chest will pop open and you’ll be rewarded with some handgun ammo and a trauma pad.
Cauldron Lake Cult Stash #2
Image: Remedy Entertainment/Epic Games Publishing via Polygon
You won’t be able to access this Cult Stash until after you’ve defeated Nightingale — the game’s first boss — and woken up on the shore with a mysterious companion.
Once you’re headed back toward the Witch’s Sign and the Overlap, hang to your right and you’ll find a ton of gnarly tree limbs scattered along a shore area. It doesn’t really look like you can adventure any further, but if you walk up to the biggest tree blocking your way, Saga will climb under it.
Image: Remedy Entertainment/Epic Games Publishing via Polygon
Once on the other side of the big tree, make your way through the narrow path until you reach another Cult Stash. This lock is the simplest to open by far. Activate it and some lights will flash in an order. Hit the buttons in the same order that the lock just showed you — like Simon Says — and it’ll pop open.
This is a pretty great stash to find, as it includes some shotgun ammo, a propane tank, a hand flare, and most importantly, an inventory expansion.
Cauldron Lake Cult Stash #3 (“Rock Rock Tree”)
Image: Remedy Entertainment/Epic Games Publishing via Polygon
Once you’ve removed the flooding from Cauldron Lake and you’re able to get down by the river, you’ll find another Cult Stash just south of the Private Cabin, in a little ravine that leads out to the lake itself.
The Cult Stash is on a shelf next to the cabin, and simply says “Rock, Rock, Tree. Are you bright enough?”
Image: Remedy Entertainment/Epic Games Publishing via Polygon
This one is a little tricky, as you’ll need to do some minor math and hunt around for the code. If you’re just looking for the code, here you go: 658.
The gist is that there are two numbers written on a rock down by the river (to the south) that say 7 and -2. Then there’s a tree to the left of the box with a 6 and a +2 on it. And then there’s another rock to the right of the box with 3 and +3. If you do the math on this, that means you’re dealing with 5, 6, and 8.
The cache doesn’t specify which rock is first, so we just had to try both to figure out the order.
You’ll get a propane tank and a first aid kit for your trouble.
Cauldron Lake Cult Stash #4
Image: Remedy Entertainment/Epic Games Publishing via Polygon
Just west of the Witch Sign, next to the tent icon in the Crow’s Foot Hills on the map, you’ll find another stash. Depending on how you approach it, you’ll likely see the golden arrows before you see the box itself.
Image: Remedy Entertainment/Epic Games Publishing via Polygon
The box just has a picture of a lightbulb on it. If you look at the trees from the west (looking east, toward where your car and the parking lot is) with your flashlight, you’ll see a bunch of arrows leading you to the right (or south, on the map). Follow these arrows and you’ll eventually find some keys on a mound of dirt.
Pick up the Streamside Stash Key and bring it back to the stash to unlock it and earn a hand flare, some shotgun ammo, and a trauma pad.
Cult Stash locations in Watery
There are a total of eight Cult Stash locations in Watery, which you’ll be able to head to as Saga once you complete the first Alan gameplay section. These Cult Stashes come with a variety of supplies — as usual — but one of them in Watery is how you’ll unlock the Crossbow, which is a powerful long-range weapon for Saga.
If you miss any of these stashes on your first trip to Watery, you will be able to grab them later on in the game.
Watery Cult Stash #1
Image: Remedy Entertainment/Epic Games Publishing via Polygon
North of downtown Watery, just after you meet the Taken Throwers for the first time, you’ll find yourself on a winding trail up into the woods. Keep going until you’re able to turn right and head back the way you came along a small ridge — if you make it to the rest shack with the generator, you’ve gone too far, and if you find a nursery rhyme, you didn’t go far enough.
Image: Remedy Entertainment/Epic Games Publishing via Polygon
After passing by some foliage you’ll find yourself on a ridge overlooking the area you just walked through. On the lip of the ridge is a Cult Stash. This has the same Simon Says-style lock as the second Cauldron Lake Cult Stash. Copy the inputs and it’ll pop open, netting you a propane tank and some shotgun ammo.
Watery Cult Stash #2
Image: Remedy Entertainment/Epic Games Publishing via Polygon
North of downtown Watery you’ll find a safe room shack with a generator outside. Once you turn it on and save your game, walk outside the safe room and you’ll see another Cult Stash sitting under and awning by the shooting range. If you read the note you’ll see that this Cult Stash is where you can get a Crossbow — if only you could figure out the code…
Image: Remedy Entertainment/Epic Games Publishing via Polygon
The code here is 527, and the way you figure it out is actually pretty cute.
If you look at the crossbow training area to the right of the stash, you’ll see a bunch of targets with numbers on them. The five has one bolt sticking out of it (indicating it’s the first number), the two has two bolts, and the seven has three bolts.
Input the code and steal the Crossbow for yourself. You can grab all of the bolts out of the aforementioned numbers to get some extra ammo.
Watery Cult Stash #3 (“Only striped cups”)
Image: Remedy Entertainment/Epic Games Publishing via Polygon
Once you make it inside Coffee World, you’ll find another Cult Stash at the foot of the Slow Roaster, the creaky death-trap of a Ferris Wheel.
Image: Remedy Entertainment/Epic Games Publishing via Polygon
The code here is 147, and the clue says “only striped cups.”
If you look up at the Slow Roaster you’ll see that all the Ferris Wheel carriages are numbered and some are striped. You just need to pick the three striped ones and put in their corresponding numbers. You’ll get some shotgun and handgun ammo for your trouble.
Watery Cult Stash #4 (“What hides behind the smile?”)
Image: Remedy Entertainment/Epic Games Publishing via Polygon
In Coffee World, in the section of the map sandwiched between the “Coffee World” area (the one south of the Slow Roaster, not the big red sign on the map) and Kalevala Knights Workshop, you’ll find the Huotari Well. And behind the Huotari Well, against the back wall of the area, is another Cult Stash.
Image: Remedy Entertainment/Epic Games Publishing via Polygon
The clue shows a picture of Drippy — the giant coffee pot mascot for Coffee World — and says “what hides behind the smile.” This sounds cryptic, but it’s actually quite literal. Head back toward the Coffee World area and the main entrance to the park (remember, you entered from the back) and you’ll see the giant, painted Drippy made out of concrete, sitting on a wall. Walk up behind the mascot and weasel your way though a little gate to what looks almost like a tiny garden. You’ll find a key sitting on the ground.
Grab the Coffee World Stash Key and take it back to the Cult Stash to get some handgun, shotgun, and crossbow ammo.
Watery Cult Stash #5
Image: Remedy Entertainment/Epic Games Publishing via Polygon
West of the Watery Lighthouse and its nearby safe room, you’ll find a ledge you can grab up on. Climb up to find a Cult Stash sitting against a rock. Here, you’ll need to shine your flashlight around looking for cult symbols in a particular order. But there are way more symbols here than codes to place into the lock, so you’ll need to narrow it down.
Image: Remedy Entertainment/Epic Games Publishing via Polygon
The code to the box is:
Two triangles facing down on top of each other
Two triangles facing up on top of each other
Two triangles next to each other facing down
You can find this pattern for yourself by looking around for the roman numerals above each symbol. These symbols are marked with an I, II, and III respectively.
You’ll get a propane tank, an arrow, and some pistol ammo for your trouble.
Watery Cult Stash #6
Image: Remedy Entertainment/Epic Games Publishing via Polygon
Once you’ve conquered the Overlap in Watery and made the flooding subside, head back to Saga’s trailer (marked “‘My’ Trailer” on the map) and go to the trailer one just south of it. Head toward the front door, which faces the dock, and you’ll see the Cult Stash hanging out under an awning near the front door.
Image: Remedy Entertainment/Epic Games Publishing via Polygon
There is no hint on this stash at all, and while you could go into the house and read some emails to figure out where to find the key, we’ll just tell you where it is.
Facing the stash, walk right and you’ll see a ramp that leads up to a pole. Walk up the ramp and look to your left. Grab the Trailer Park Stash Key off of the electrical box and use it to open the stash.
You’ll get an arrow, a propane tank, and a trauma pad for your trouble.
Watery Cult Stash #7 (“Battery 1600 Amps math problem”)
Image: Remedy Entertainment/Epic Games Publishing via Polygon
Once the flooding has gone down in Watery, head back into downtown and go down the dock facing to the east, on the farthest edge of town. You’ll find the Cult Stash box sitting next to some other boxes and it’ll have a bit of a math problem for you to solve. Let’s take a look:
There are 3 batteries (B1, B2, B3) which have a combined charge of 1600 Amps. B2 has 128 Amps more than B3. B1 has two times as much charge as B3. How many Amps does B2 have?
Image: Remedy Entertainment/Epic Games Publishing via Polygon
The correct answer and code is 496.
Show our work? Sure! Subtract 128 from 1600, which gives you 1472. Divide that number by four (three different batteries, but we know one of them is double the other, so it counts for two), to get the value of our lowest battery, B3: 368. Multiple B3 by two and you’ll get B1: 736. And add that 128 back to B3 and you get the code and answer to B2: 496. Check your work by adding 368, 736, and 496 back together and you get 1600 Amps exactly. Math!
You’ll get an arrow, a trauma pad, and shotgun shells for flexing your math skills.
Alan Wake 2 is bleak stuff. Sure, your flashlight makes the darkness a little less scary, and the full-motion video commercials are a lighthearted wink to players who seek them out. But for some, the game could benefit from a constant positive presence to raise the mood while you traverse the Overlap and beyond.
Of course, this thought comes after playing Super Mario Bros. Wonder, where each level features a goofy talking flower character who remarks on the player’s actions, or on what’s happening in the game world. After going back and forth between the two games, it’s hard not to imagine what the talking flower would be like in Alan Wake 2.
Image composition: Cameron Faulkner/Polygon | Source images: Remedy Entertainment/Epic Games Publishing, Nintendo EPD/Nintendo
Beyond blurting out quips to take your mind off the dread of walking through forests at night with scarily few bullets, or when running from the Dark Presence, the talking flower could be a useful tool for marking objectives, or helping you figure out combinations to safes.
Inevitably, I think the game would take a dark turn with this, turning the talking flower into a deceptive plot device. Eventually you wouldn’t know if you could trust what the talking flower is telling you, adding to Alan Wake 2’s deft skill of extending its dark fiction over the game’s reality. Are the Taken a threat, or are you the threat? Maybe, just maybe, it’s the talking flower.
It’s putting thoughts into my mind, ones that I’d rather not be having.
The chaos is reminding me of how simple things were, back when Alice and I first arrived in Bright Falls. Now, I’m stuck in the Dark Place.
It only took a couple of minutes for Alan Wake 2 to make me jump. From the very beginning, Remedy Entertainment’s new sci-fi thriller has a lot of scares to offer — and I’m talking about classic jump scares, not just the moody atmosphere that pervades the entire Twin Peaks-esque setting. I didn’t expect this game to be as scary as it is, so let me issue a warning: Alan Wake 2 is freakin’ creepy, y’all!
[Ed. note: This article contains minor spoilers for Alan Wake 2.]
First things first: Horror is subjective, what scares me might not scare you, blah blah blah. You’re here because you want to know about the jump scares, so let’s get to it.
Image: Remedy Entertainment/Epic Games Publishing
Alan Wake 2 kicks off with a very creepy scene, not least because you have absolutely no clue what’s going on. You start playing as a heavyset older white man who doesn’t look anything like Alan Wake and looks even less like Saga Anderson, the Black female FBI agent who’s the co-protagonist of Alan Wake 2. I guess I left out the most important part which is that this guy is naked. And he is trudging — and later, running — through a gloomy, foggy forest.
Perhaps the creepiest part to me was that Alan Wake 2 wouldn’t let me look at this guy’s face. I kept trying to turn the camera around to see him, but he kept turning away from me, like the guy in the corner at the end of Blair Witch. Turns out, that’s how the Alan Wake 2 camera works with almost every playable character — but in this opening scene, it’s even more restrictive against showing you the character’s face, probably to delay the reveal of this man’s identity. He turns out to be Robert Nightingale, the FBI agent who had it out for Alan Wake in the first game.
While poor naked Nightingale runs through the woods, you’ll get your first of several jump scares. Complete with flashing lights (the game does open with a seizure warning) and super-loud music stings, you’ll see a flash of Alan Wake’s face, lit up like he’s holding a flashlight next to it for dramatic effect or something. Alan’s face is not scary in a vacuum, obviously, but the loud noise and flashing lights are jump-inducing. Those moments of surprise will keep happening as Nightingale keeps on meandering through the woods, his journey culminating in his gruesome death at the hands of a death cult.
Image: Remedy Entertainment/Epic Games Publishing via Polygon
That death cult — and the murder of Nightingale — is what you’ll be investigating once you take on the role of Saga Anderson, whose story is where the game jumps to next. Saga’s sections involve exploring the exact same creepy woods, but unlike with Nightingale, there aren’t jump scares for Saga. Of course, that didn’t stop me from thinking there would be.
You won’t get another big scare until you get to the town morgue. This is when the game introduces the central mechanic for its supernatural enemies: If you’re standing in a lit area, they can’t see you. But if you tread into the darkness — as you must do, periodically, to escape or strafe around these opponents — they’ll be able to see you, grab you, and kill you instantly.
Personally, I find the fight scenes to be less scary than wandering around the woods in the dark between the altercations. The world of Alan Wake 2 is so bizarre that you just never know what to expect. But once I can actually see an enemy, even if they look scary or unusual, I’m fine — I just need a pistol in my hand, because apparently bullets still work on supernatural entities (thank goodness?).
My usual tips for making a video game less scary might not be very effective in Alan Wake 2. There isn’t much you can do about a basic jump scare of a big face suddenly filling your screen, accompanied by a loud noise. But there are still some options if you want to play this (amazing, thrilling) game and not be quite as stressed out by it. I recommend turning off the orchestral score, while leaving the dialogue and sound effects on; the score is beautiful, but it also does a lot to heighten the game’s tense moments. Do remember to turn the music back on when you feel calm again so that you don’t miss out on the many original songs in the game, though.
My other big tip? Just take your headphones off entirely, as needed. I turned on the subtitle option that includes character names, since Alan Wake 2 involves a lot of unnerving voiceover from unpictured characters. If you’re feeling overstimulated, you can always just read the game for a little bit, using the subtitles and character markers as a guide. I usually would only do this for a few seconds before recovering, resetting, and wanting to head back into the full audio immersion of the world.
As somebody who’s made it through plenty of great horror movies and scary games, despite my irritation at the way my body reacts to horror, you’ve got this. Alan Wake 2 is absolutely worth experiencing, so give it your best go.
As a child in Finland, Sam Lake spent his summers in water as much as on dry land, by virtue of his family’s annual trips to a lakeside cabin outside his hometown, Helsinki. He would often stand poised on a wooden pier that extended over a body of pristine water, his back arched into his shoulders, arms pointed forward, ready to dive. But the tranquility of these aquatic sojourns was tinged with dread, even for an accomplished athlete like Lake, who represented his local swim team. Finnish water is not bright, crystalline blue but deep and impenetrably dark, a surface that’s practically impossible to see beneath. Lake often felt a compulsion to puncture this water, or “black mirror,” as he calls it, and immerse himself in its inky, fathomless depths.
The video games that Lake has either written or directed at Remedy Entertainment over the past 27 years conjure a similar foreboding through spaces that threaten to swallow the player whole. In 2016’s Quantum Break, you navigate a university town that fractures like glass as the very fabric of time is disrupted; in 2019’s Control, a towering brutalist building traps a young woman in a shifting, supernatural panopticon (one that seems to be constructed from a strange liquid substance as much as from actual bricks and mortar). Alan Wake, published in 2010, and its newly arrived, long-awaited sequel, Alan Wake 2, meanwhile, hem the player into confined forests where pines sway with an unrelenting, paranormal menace. Players explore these vividly realized worlds while engaging in altogether baser pleasures: namely, letting loose a hail of bullets and leaving a plume of atomized debris in some of the medium’s most refined gunplay. Remedy’s games have long sought to bridge the gap between genre craftsmanship and high art, and Lake’s writing embodies this daring, high-wire approach: pulpy, allegorical, poetic, and infused with a streak of absurdist humor that, at times, threatens to derail the entire experience.
Lake, who was born Sami Järvi in 1970 (järvi means “lake” in Finnish), describes Alan Wake 2 (published by Fortnite maker Epic Games)as a “dream project,” one he has agitated to make ever since the original was released for the Xbox 360 13 years ago. Microsoft initially passed on a sequel to the cult favorite in favor of something new (this became Quantum Break), and then a second pitch eventually turned into Control. “It’s been such a long time coming that I felt a kind of fever throwing myself into it,” he says via a video call from Remedy’s office in Espoo, a picturesque city that sits next to Helsinki on the southern coast of Finland. Lake says that everything he was “burning” to do with the game he has done: “It’s been quite an effort,” he stresses. “But I honestly feel, sitting here, that I can say: I have given it my everything.”
When we spoke in late September, Lake was deep in the final production push, playing Alan Wake 2 at every opportunity, making last-minute tweaks, and ensuring that the finishing touches being put on the game, like custom music, were up to scratch. He describes his work on the game as a kind of “creative chaos,” primarily because of the many hats he’s worn: writer, codirector, even actor (Lake is a recurring presence in Remedy’s games, this time playing FBI agent Alex Casey). Still, he hoped to take a breather the weekend after our conversation and venture into the countryside to do some foraging. “It’s a very good year for mushrooms,” he says.
Alan Wake 2 has taken four years to complete, and it’s notable for being neither an open-world behemoth nor an always-online, live-service game. Like its predecessor, it’s a committedly linear single-player experience set in an oppressively hostile yet oftentimes strikingly beautiful version of the Pacific Northwest whose cold yellow sun evokes the perpetual twilight of the Northern Hemisphere’s far reaches. You play as two characters: Alan Wake, a writer of Stephen King–esque thrillers and the protagonist of the first game, and Saga Anderson, an FBI agent who has been sent to this usually bucolic pocket of the United States to investigate a spate of ritualistic murders.
As in every other Remedy title (barring the studio’s 1996 debut, the vehicular-combat game Death Rally), the camera is slung behind the back of a character clasping a gun (or flashlight, in the cases of Alan Wake and its sequel). But Alan Wake 2 isn’t an action-thriller like the studio’s prior releases (which hewed closely to the formula laid out by Remedy’s second game, Max Payne,in 2001). Alan Wake 2 is survival horror, the studio’s inaugural effort in the genre. Rather than riffing on the time-bending high jinks of The Matrix, à la Max Payne, Lake and his codirector, Kyle Rowley, have looked to Resident Evil games, seeking to inspire terror through newly claustrophobic encounters, a deeper sense of vulnerability, and violent acts rendered with stomach-churning photorealism.
The game’s structure mimics the glassy body of water in Lake’s memories of his childhood. Above, Anderson and the events playing out in a world similar to our own. Below, Wake, who has been trapped in a surreal, metaphysical location called the Dark Place for more than a decade. You’re able to freely switch between these two characters at the game’s equivalent of Resident Evil’s safe rooms, exploring one or the other’s story to whatever extent you wish (perhaps even leaving Anderson or Wake to languish in their respective realities). Together, they embody a duality—one of the game’s big themes, says Lake. The solid, stable world of Anderson’s adventure, the submerged dream logic of Wake’s: light accompanied by dark.
Lake’s mother harbored artistic ambitions while working as a secretary at the University of Helsinki; his father was a computer programmer. As a child, he was an avid reader (his “fondest form of entertainment”), drawn especially to the fantasy worlds of J. R. R. Tolkien, which in turn led him to the Icelandic sagas. As a teen, he read the English-language version of Terry Brooks’s Sword of Shannara with a dictionary nearby to help him translate unfamiliar words, but this proved to be a laborious process. He gave up the dictionary, and so “if there were some words I didn’t understand, I just let my imagination fill that in.” By the time Lake was studying English language and literature at the University of Helsinki in the mid-1990s, he was writing fiction for his friends’ Dungeons & Dragons campaigns. “That’s a wonderful way to start as a writer,” he says. “You have a captive audience.”
In college, Lake studied postmodern literature, falling in love with Thomas Pynchon’s 1966 novella, The Crying of Lot 49, which centers on a conspiracy involving a centuries-old feud between two mail distribution companies. He recalls one seminar discussing the work: “There were a number of students in the class who absolutely hated it because they couldn’t quite figure it out,” he says. “They felt that it was rubbish, pointless because of that, protesting rather loudly: ‘This doesn’t make any sense.’” He enjoyed the moment not because he got the story and was able to lord his intellect over his classmates. Rather, he reveled in the sense of the unknown that Pynchon inspired in him. “The whole book is a kind of reverse detective story where the main character comes to [the events] naively and then starts to chase down its mystery,” he says. “When we come to the end, there are no clear answers. If anything, we know less because we understand more.” The feeling The Crying of Lot 49 left Lake with was a “haunting”—he couldn’t “let it go.”
The games that Lake has written and overseen as creative director have increasingly left their own trail of metatextual breadcrumbs, which have led players not out of the woods but deeper into them. Alan Wake features a handful of stray manuscript pages read not by Wake’s voice actor, Mathew Porretta, but by Payne’s James McCaffrey, the hard-boiled words appearing to reference the studio’s earlier noir shooter. A live-action trailer for a fictional film called Return appears at the start of Quantum Break, showing two FBI agents (one played by Lake) searching for an unnamed writer who bears a striking, bearded resemblance to Wake’s performance actor, Ilkka Villi. During Control, it becomes increasingly clear that it and Alan Wake share a universe, with the writer appearing in the hallucinations of Control’sprotagonist Jesse Faden before making a more concrete arrival in Control’s expansion, AWE (“altered world event,” according to Remedy’s idiosyncratic lore). Lake admits that such winking postmodern flourishes started as little more than a “joke,” though they have steadily grown into something “much more.” It’s all starting to resemble the “super-allusion”-filled shared universe that Stephen King—whose words open the original Alan Wake and whom Lake is an avowed fan of—has been crafting for decades.
As it stands, Alan Wake and Control are the only Remedy franchises confirmed to be part of what the studio is calling the Remedy Connected Universe—think less the broad popcorn appeal of the Marvel Cinematic Universe and more an eerie, Easter egg–filled matryoshka doll of virtual worlds within worlds as dreamed up by A24. If there is a defining trait of this universe, it’s a sense of creepy unease: “doubles, doppelgängers, twisted mirror images,” says Lake. This feeling is reinforced by Remedy’s increasingly avant-garde approach to environment design, in which in-game locales twist and reconfigure themselves like a series of endlessly ramifying labyrinths. In Alan Wake 2, the labyrinth manifests most intensely in the Overlap, where realities bleed into and are layered atop one another. As she’s trekking about the Pacific Northwest wilderness, it’s as if Anderson is having the worst mushroom trip of her life.
Lake has a knack for posing questions in a tantalizing manner and leaving just enough space within his fiction for them to stoke the imagination. It’s this aspect of Lake’s work that Ville Sorsa, principal audio designer at Remedy, has long admired: “elaborate, seemingly complex stories” filled with details to “discover and speculate on.”
That said, it’s easy to feel cynical about the Remedy Connected Universe in light of Marvel’s creatively and commercially exhaustive approach to shared fiction. On one level, the Finnish studio’s efforts can be construed as a ploy to keep players hooked on its games via an IV drip of insular references. Lake himself has the exuberant and enthusiastic air of a fan, and so he perhaps knows as well as anyone what such an audience craves. His TikTok account almost exclusively shows him drinking coffee, both a reference to Alan Wake 2 (see its opening credits sequence) and an extended ode to Twin Peaks, one of his favorite TV shows (the levels of homage also run many layers deep).
On another level, it’s practically a miracle that the Remedy Connected Universe exists at all in light of the past decade’s upheaval for independent studios of the Finnish outfit’s size (some 360 people). Remedy has had to contend with the declining stock of “one-and-done” single-player titles (its bread and butter), the resultant industry-wide pivot to live-service titles, and the increasingly rapacious acquisitional moves of major platform holders and publishers looking to bolster their own fortunes. Amid it all, the studio had to regain the publishing rights for Alan Wake from its initial publisher, Microsoft.
“Six years ago, if we were talking about the Remedy universe, we’d be like, ‘Who fucking cares? There’s not going to be a Remedy Universe because the studio’s going to be closed,’” Rob Zacny, former senior editor at Vice Media’s gaming vertical, Waypoint, and cofounder of Remap, tells me over a video call. But Zacny remembers playing Control and seeing the Alan Wake references for the first time: “I was like, ‘Oh my God, they’re still doing stuff with that universe. It’s still something they want to explore.’” Yes, Zacny admits, it can feel “indulgent,” but its very being is cause for celebration. “I think, when you have your entire universe put on ice for a decade, and you’re wandering the deserts of what the independent studio landscape became in the 2010s, you get to send yourself some flowers,” he says.
The original Alan Wake was the product of a torturous six-year production. It started life in 2004 as an open-world adventure inspired by Grand Theft Auto before eventually transforming into a linear, level-based third-person shooter in the vein of Max Payne. This tension is palpable in a game that’s frequently panoramic in scope before zooming in to lead the player down an altogether more confined garden path. The pacing is unsatisfying, at least in the first half, but the game’s unrealized open-world ambitions also yielded its central mechanic: light as a weapon and a place of safety, stemming from the day-night cycle the team developed. Rather than burying the agonizing development process in his mind and the vaults of Remedy’s Espoo headquarters, Lake incorporated it into the game’s narrative. Alan Wake’s back half plays out as an extended, warts-and-all analogy for its real-life creation.
In one standout sequence, Wake finds himself in an asylum, essentially being gaslit into thinking he’s experiencing hallucinations. He meets two geriatric rock stars and a painter who are being treated for work-related problems and encouraged to create as part of their therapy. At one point, the leader of the institution, Dr. Emil Hartman, suggests that what these patients really need is a producer. It’s a freaky, meta, and utterly disconcerting set piece and, Zacny opines, an example of the way Remedy’s “self-referentialism” can lead to “transcendent moments.”
Alan Wake 2’sdevelopment has been fraught and intense, but Control’s director, Mikael Kasurinen, says Lake “always had his eyes on the prize.” According to Kasurinen, “a new sense of creative confidence was born” at Remedy because of Control’scritical and commercial success, which naturally fed into Alan Wake 2. Indeed, Lake himself says the game arrives with its original concept remarkably intact. “There hasn’t been a Remedy game before that has actually retained its original vision as closely as this one. I felt confident that this is how the game should be,” he continues. It’s also notable for being the studio’s first sequel in 20 years, albeit with a “creative ambition” that exceeds that of its other titles, says Lake.
From what I’ve played of the game, there’s a strong case that it’s the weirdest triple-A blockbuster ever made, stranger even than Hideo Kojima’s most perplexing (and arguably best) works, Metal Gear Solid 2: Sons of Liberty and Death Stranding. The sections in which you play as Wake in the nightmarish Dark Place are delightfully confounding, presenting an extraordinarily rendered New York as a grimy fantasia of fiction, memory, and reality. The third-person action is tense and challenging, while the game’s horror shocks are paired with cerebral, surprisingly robust detective gameplay. The game’s investigations evoke not only Lake’s university days hunting down clues in postmodern literature (House of Leaves is another favorite) but also, more concretely, 2011’s L.A. Noire (and, at times, a sillier, more fantastical take on David Fincher’s police procedurals). The live-action elements (screens within screens, fictions within fictions) that have become Lake’s artistic calling card and leitmotif have never been more seamlessly integrated; the awkward game-television hybrid of the intermittently compelling QuantumBreak feels like a distant memory.
Yet a nagging suspicion persists that Remedy’s games remain a case of flashy stylistic tics over substance—that beyond the undeniably thrilling moment-to-moment experience of playing them and interrogating the reams of metatextual questions they pose, these games lack a little weight. This is perhaps the fundamental critique leveled at postmodernism: that the movement’s works exude a kind of flatness and depthlessness—a superficiality. To quote Lake’s own self-reflexive fiction: “What lies beneath the surface?”
I mention the fact that in many Remedy games, protagonists find themselves trapped by abstract forces: time itself in Quantum Break, fiction in Alan Wake, the invisible hand of bureaucracy in Control. Does this speak to any of Lake’s own latent anxieties? “Maybe it’s more a fascination with the mystery of the unknown,” he muses while stressing, on the contrary, that his own “stable, normal life” contains little of the trauma his protagonists have experienced. The unifying element that Lake chooses to focus on in his work is the idea of truth—more specifically, the idea of a “single truth.” He refers to the conversation we’re having, which each of us will remember differently (although only one account is being published). “Still we want to say, ‘This is the truth, and this is what I believe in,’” Lake says. “Part of the struggle of our hero characters is this comfort being ripped apart and taken away. They find themselves in this reality that they didn’t think was possible, and they have to deal with it, piece it back together, find a new identity, beliefs—a new reality, in a way.”
Alan Wake 2 has two protagonists and thus two different perspectives. Wake looks up toward the “black mirror”; Anderson peers down into it. Regardless of their respective viewpoints and their takes on precisely what is real or not, both are forced to adapt to new circumstances, be they straightforwardly material or bizarrely metaphysical. When you first encounter Wake, he is bewildered by his new surroundings, as if awoken from a trance—a man at sea.
Lake has also felt the ground shift beneath his feet at various points in his life. Plunging back into his childhood, he recalls his father reading bedtime stories to him at home in suburban Helsinki. “I can still think back and see the jungle and the great apes,” he says of Edgar Rice Burroughs’s Tarzan stories. Another selection was Arabian Nights, the collection of Middle Eastern folk tales that deal with challenging, decidedly grown-up themes. “Those times when something is too much, too strong, or slightly too scary, it does something to your imagination,” he says. “It kind of pushes it forward in an interesting way—makes you think and feel differently.” At their core, Lake’s video games inspire a similar uncanny emotion: the strange, not wholly unpleasant sensation of feeling “overwhelmed” by forces, and stories, far beyond our means of comprehension.
We believe proper sleep is so critical for health, we discuss it with each one of our coaching clients. Today, we’ll share our tips for sleeping like a log with you too.
Here’s what we’ll cover in our Ultimate Guide to Getting Better Sleep:
Sleep is freaking important, and you should get more of it!
Article over, I’m going on break!
Kidding.
Before we cover why sleep is important, let’s talk about what happens when you don’t get enough.
For example: If you manage to only get four hours of sleep, a sleep-deprived body can actually act similarly to an intoxicated body. [1]
Getting less sleep than average regularly? This is correlated with increased body fat percentage, more issues with insulin sensitivity, and even a disproportionate decrease in lean muscle mass when eating a caloric deficit.[2]
We all know missing sleep can make us grouchy, miserable, unfocused, and unproductive.
I know I’m going to have a crappy day in the gym when I don’t get enough sleep the night before. I know not sleeping enough AFTER a workout day can further hinder the muscle-building process. So, what else happens when you don’t get enough sleep?
Here are some potential consequences of forgoing sleep:
Brain shrinkage. Studies have found a correlation between sleep deprivation and brain atrophy.[3] While correlation doesn’t prove causation, it’s believed that disrupting sleep impacts our ability to restore and heal our organs, including our brains.
Raised blood pressure.Insufficient sleep might increase your blood pressure.[4] A lack of sleep can impact your central nervous system and your body’s ability to regulate blood pressure.
Increased risk of obesity and diabetes. Certain metabolic diseases, like diabetes, are associated with sleep deprivation. This study found that disrupted sleep might influence our hormones, perhaps increasing our chance of insulin resistance.[5]
Shortened lifespan. When you add up the increased risk of disease from too little sleep, it’s no wonder that a meta-analysis found a lack of sleep is associated with an increase in all-cause mortality.[6]
Not good.
Conversely, let’s talk about the awesomeness that is sleep. Here are the benefits associated with getting enough shut-eye:
Sleep will enhance your memory performance and creative problem-solving skills. You know, those things that make you smart.[7]
Sleep can boost your athletic performance. And we all know appearance is a consequence of fitness.[8]
Sleep triggers the release of human growth hormone (HGH), which plays a huge role in muscle and cellular regeneration.[9]
Sleep cuts your risk for the common cold and other basic illnesses. Less sick days at work = more productivity, more awesome, more leveling up.[10]
Sleep makes you more resilient to daily stress..aka more willpower!
Moral of the story: Sleep is awesome.
This is going to lead to a natural question…
How Much Sleep Do I Need?
There’s some debate on exactly how much sleep a person needs.[11]
But there are some best practices.
7 to 9 hours is widely accepted as the ideal target for a good night’s rest. The National Sleep Foundation promotes this range, and researchers in the UK did a study that corroborated the recommendation.[12]
We’ll roll with 7 to 9 hours as an ideal target for a good night’s sleep.
I should note, that there is a small percentage of people who have a “rare” gene that allows them to get by on 6 hours of sleep or less.
“Steve, I’m sure I’m one of those mutants who only needs 6 hours of sleep. Sounds like I’m good to go, right?”
As much as we all want to be part of the X-Men…
I used the word rare there intentionally because only about 4 in 100,000 people have this specific mutation.[13]
Realistically, you probably don’t have the special gene that makes you need less sleep. Sorry.
This is why the American Academy of Sleep Medicine and the Sleep Research Society both recommend “healthy adults” get at least 7 hours of sleep.[14]
Knowing you need to get 7 hours of sleep is one thing. But knowing is only half the battle…
So let’s get to the root of the problem for most:
“I know I need to sleep more, but my day is too busy and I just can’t get to bed sooner or wake up earlier.”
First and foremost, you’re not alone. According to a recent report from the Centers for Disease Control and Prevention, nearly a third of all working Americans get six hours or fewer of sleep a night.[15]
Does any of this sound like you?
I am always freaking tired, and I need five cups of coffee to get through the day.
Even on days when I get enough sleep, I wake up groggy.
I get to ‘bed’ but I toss and turn and it takes me forever to fall asleep.
I hit snooze half a dozen times before miserably crawling out of bed.
Let’s see if we can fix these issues.
What Does Good Sleep Look Like? (The Perfect Night)
Let’s imagine a perfect night:
You go to bed at a time that you’re happy with. You’re not stressed out because you didn’t just watch The Walking Dead, you’re reading a good fiction book in bed that’s putting you closer to sleep rather than checking your smartphone or screwing around on the internet (damn you Twitch.tv).
You sleep uninterrupted through the night. You have kickass dreams.
When you wake up, whether naturally or with an alarm…you immediately get out of bed, without a single snooze, and you feel damn good. You then crush your morning routine and dominate your day.
If you’re looking at your screen and laughing right now, you’re not alone. I’d guess this is a pipe dream for a huge majority of our society because they’re not sure how sleep actually works, and thus have NOT made sleep a priority.
It’s time to start looking at sleep as one of your most important tasks. Like I said,we value it so much here, that we bring up sleep duration and quality with every single member of our 1-on-1 Online Coaching Program.
What Are the Stages of Sleep?
Like the Indiana Jones movies, sleep can vary in quality.
Let’s take a quick look at the different stages of sleep first.
We have Rapid Eye Movement (REM) Sleep, and Non-Rapid Eye Movement Sleep:[16]
Non-REM Sleep Stage 1: Where you’re kind of asleep…but not really…but working on it. This lasts about 5-10 minutes.
Non-REM Sleep Stage 2: Your heart rate slows, your body temperature decreases, and you start to drop further into slumber…this can last about 20 minutes or so.
Non-REM Sleep Stage 3 and 4: also called “slow-wave sleep,” and each can last up to 30 minutes. These stages are where you get “deep sleep.”
REM Sleep:This is the point of the night where your eyeballs flail around your eye socket. It’s also when dreaming occurs, and one of the most important stages for mental functioning the next day.
Your body goes through these stages in order, but as you repeat sleep cycles (which are 90 minutes), the duration can shift dramatically.
Sleep Junkies provides a pretty good graph of different sleep cycles (in their article on sleep and alcohol), which we’ll borrow below:
In this example of “Cycle 5” the sleeper barely spends any time in “deep sleep,” but much more time in REM sleep.
Our bodies are cray like that.
What’s with the different stages of sleep?
During the deep stages of NREM sleep (3 and 4), our bodies build bone and muscle (like after you strength train), repairs tissue, and boosts our immune system.[17]
When your body kicks into REM sleep, this is when your brain has increased activity and leads to dreaming, while your body is the most ‘paralyzed’ and knocked out. Some studies say that REM is most important for restoring brain functions. [18]
What’s crazy is that your entire morning can be dictated by what stage of sleep you were in before waking up. If you’ve ever only slept a few hours and woke up feeling great, or conversely slept plenty of hours but woke up groggy, this could explain it!
How to Get Better Sleep (The Single Best Advice on Better Shuteye)
We have a circadian rhythm (a daily biological clock) that ebbs and flows throughout the day.
Our body uses outside stimuli and our own activity to produce certain hormones at certain times to make our body more prepared for the required functions at that time (alertness vs restfulness).
Look at it from an evolutionary perspective – way back in the day (which was a Wednesday):
When the sun rose, our bodies are signaled “the day has begun! get cracking!” We reduce the hormones that make us sleepy, and produce more hormones that allow us to do the things that need to get done.
As the sun went down, our body starts to produce more melatonin, which produces that sleepy feeling and encourages us to rest/recover. Our only option for light back then was a candle or campfire. If that went out, we’d have moonlight and nothing else.
While sleeping, our bodies knew to cut back on urine production, decrease body temperature, decrease heart rate, and muscle activity. Our brains are still highly active during our sleeping.
Unfortunately, these days, our bodies aren’t tied to the rise and fall of that giant ball of gas above us.
Instead, we can use electricity, alarm clocks, computer screens, smartphone screens, and all other sorts of outside stimuli to adjust our natural sleeping schedule.
This means that our bodies often have no effin’ clue what time it is!
Outside of our circadian rhythm, we have another biological system that tells us when to go to bed: the chemical adenosine.[19]
Think of it as “sleep pressure.” As soon as you wake up, your body starts to produce adenosine. When it hits a certain threshold, you get tired and start thinking about your pillow.
You really want your circadian rhythm and adenosine buildup in sync. When they’re not, it’s terrible.
You may have experienced it: jetlag comes about when you’re in a different part of the world than your home, so the change in daylight throws off your circadian rhythm.
For example, let’s say it was daylight when I left London and it’s daylight when I arrive in New York 10 hours later.
But your sleep pressure system doesn’t know this, so it’s trying to send you to bed, despite it being high noon.
Here’s when things can really go haywire: you finally get to bed in New York, but your circadian rhythm is still linked to London (which is now morning), so it starts making you more alert despite being nighttime in Manhattan.
And insomnia ensures…
This brings us to the single best advice on getting better sleep: do what you can to go to bed and wake up at the same time every day.[20]
Even on weekends whenever possible.
This helps your circadian rhythm and adenosine buildup stay in line with each other. Things get awful when these two systems are out of whack.
This isn’t our only piece of advice on getting better sleep!
Here are 10 more tips on engineering a perfect night’s rest:
#1) Avoid screens as you get closer to bedtime. Why avoid screen time? A couple of things to consider:
There is some evidence that the light emitted from electronic devices interferes with our circadian rhythm.[21] Artificial light, specifically blue light, is thought to confuse our body’s internal block. To capitalize on this concern, companies are now selling blue light-blocking glasses, which are advertised as sleep aids. Studies done on the effectiveness of these blue light blockers are mixed.[22]
What else can be going on? Our devices are designed to monopolize our attention, which means we spend more time on our phones instead of sleeping. We’ve all been there. This is why there’s an association between social media use and sleep deprivation.[23]
#2) Consider purchasing red lightbulbs to use in your bedroom lamps, so your bedroom is a place of soft light rather than bright/harsh light.[24]
#3) Keep your bedroom cool (but not too cold). Outside of light, our bodies use temperature as a signal to go to bed.[25] It gets colder at night, so this shift in temperature tells our body it’s time to go to sleep. Personally, I’ve found that keeping my bedroom cool helps me fall asleep. It’s been a real game-changer. What’s the sweet spot? Experiment a little here, but shoot for somewhere between 60-67 degrees Fahrenheit (15-19 Celsius). Just don’t go too cold, which can also disrupt your rest.
#4) Consider getting black-out curtains for your bedroom windows, especially if you live in a city. Living in a city, there’s always something bright and shiny happening outside my window – it wasn’t until I purchased super dark curtains to cover up my windows that I noticed an improvement in my ‘fall-asleep time.’
#5) Earplugs or a white noise machine might be a good idea. Sounds and other forms of ear pollution can be a distraction when you’re trying to sleep. White noise machines might drown some of this out, and studies show they do help, but some good ole fashioned earplugs could do the trick too.[26]
#6) No TV in bed. This might be incredibly difficult for you if you’ve been falling asleep to TV for years. Instead of falling asleep with the blue glow of a TV at the foot of your bed, read a book – trust me, it will put you right to sleep.[27]
#7) Get in the habit of reading fiction. Reading puts me to sleep within a few minutes most night, though only if I’m reading fiction. When reading non-fiction, my mind starts to race with all of the new ideas and things I could be working on. Either read real books or read on a Kindle, no iPads!
#8) Buy the right TYPE of Mattress for you: I slept on a soft mattress with two mattress pads for a few months years ago and wondered why I woke up with lower back pain every day. Turns out, my back was jacked up, and the soft mattress made things even worse. Since switching to a firm mattress, I wake up without back pain. Lesson learned here: I’m not smart.
#9) A lot of this can depend on HOW you sleep! Are you a side sleeper? Back sleeper? Stomach sleeper? Turns out there are some evolutionary reasons why some styles work better than others! Personally, I use the “half-military crawl position” outlined by Tim Ferriss (scroll down to tip 11 for the position).
#10) Have allergies? Try a hypoallergenic pillowcase! Your allergies could be affecting you while you sleep, and having the proper pillowcase can make a world of a difference.
How to Get More Sleep
So we’ve covered how to get BETTER sleep, what if you also need to get more of it?
In order to start getting more sleep, sleep must become more of a priority. If you constantly stay up too late because things need to get done, evaluate how your time is spent after work. Seriously, think about it!
Are you doing the important tasks first? Or are you messing around on the internet and not starting your tasks until late in the evening.
Are you watching late-night shows long after they’ve become enjoyable, simply because your DVR records them?
Are you checking your smartphone while in bed, watching Twitch, or using your laptop to watch more shows you don’t really care about on Netflix?
Yes, I understand we have parents who read Nerd Fitness and have to stay awake and function on minimal sleep (I commend you, and wish you luck!).
However, for many of us, less sleep is often a result of disorganized priorities and poor use of our time.
Here are the best practical tips for giving you the greatest chance at getting into bed earlier:
Don’t drink caffeine after lunch if possible. Caffeine can have an effect up to 6 hours after consumption. We love caffeine for many reasons (in moderation); however, you want to make sure it’s not consumed too late or your body will revolt.
Turn off the electronics sooner. I have to enforce a “laptops closed by 8PM” or a “TV off after 10PM” rule on many nights or I never get to bed. I get lost in Internetland far too easily. Putting in actual barriers really helps. If you find yourself checking Facebook and Twitter and other sites incessantly, BLOCK YOURSELF from those sites after a certain time.
Stop watching crap TV shows!Just because it exists doesn’t mean you need to watch it. Pick a FEW shows you watch on Netflix, but be wary of the “auto-play” next episode! Netflix is counting on you to be lazy to watch another episode accidentally instead of getting sleep.
Shift things by 15 minutes every week. If you want to get to bed sooner, don’t just try to get to bed an hour earlier than normal. You’ll probably lie in bed for that whole hour wondering why you can’t fall asleep, stressing yourself out and making things worse (remember our lesson on circadian rhythm). I shifted my pattern by waking up 15 minutes earlier and getting to bed 15 minutes sooner. Then I repeated that process over a series of weeks. Eventually, you can shift your bedtime by an hour or two, but do it gradually!
How to Wake Up (The NF Sleep Calculator)
Is there any more annoying sound in the world than the “beep beep beep” of an alarm clock?
Well, maybe this.
But you get the point.
So here you are, dreaming about riding a dragon, doing improv with Liam Neeson, and playing poker with Iron Man and Spock…and that damn alarm clock wakes you up. You are now incredibly groggy and miserable.
Here’s what’s happening: Remember earlier how we talked about different sleep cycles? Depending on which cycle you were woken up during, your body can struggle to move from “asleep” to “wide awake.”
Wake up in the right phase and you can feel energized and ready to go.
Wake up in the wrong phase and you will feel lethargic and sleepy.
Because we’re often waking up at times when we’re not ready to wake up, timing can be everything when it comes to getting out of bed.
Have no fear! Let’s give you a timetable to base your sleep schedule on, so your alarm clock isn’t so jarring.
Here are some assumptions we’ll use:
You need about 15 minutes to fall asleep.
A sleep cycle is 90 minutes.
You want 5 or 6 sleep cycles (our 7-9 hours range).
THE NERD FITNESS SLEEP CALCULATOR
Wake up: 5am
Bedtime for 5 Sleep Cycles (7.5 hr): 9:15pm
Bedtime for 6 Sleep Cycles (9 hr): 7:45pm
Wake up: 6:30am
Bedtime for 5 Sleep Cycles (7.5 hr): 10:45pm
Bedtime for 6 Sleep Cycles (9 hr): 9:15pm
Wake up: 8am
Bedtime for 5 Sleep Cycles (7.5 hr): 12:15am
Bedtime for 6 Sleep Cycles (9 hr): 10:45pm
You get the gist. Try to time your alarm clock to a natural break between sleep cycles.
Technology might help here too!
Set a “go to bed” alarm, rather than a wake-up alarm! Remind yourself WHEN you should go to sleep. Bonus points if you can rig it to also shut off your wifi so that you actually have nothing exciting left to do in your house except read a book and go to sleep!
Try a dawn-simulator alarm clock. Rather than waking yourself up in pitch black with a disgusting beeping noise, why not gradually rise as if there was a natural sunrise in your room?
Feel free to sing the first line of “Circle of Life” at this point. I just did.
Also, DON’T SNOOZE!
Instead of snoozing, set your alarm for 30 minutes later and SKIP snoozing entirely. If this is an issue for you, put your alarm across the room so you need to physically get out of bed to turn it off!
Here are a couple more tips to help your alertness in the morning:
Still feeling groggy? Go for a walk first thing.A mile every morning, if you can. Heck, do it while walking to Mordor! Walking outside and seeing that blue sky can trigger your body to release the hormones that encourage you to feel more awake and alive.
Consider blue light therapy during the day. Productivity guruTim Ferriss swears by it, and the reviews are overwhelmingly positive, so I’ll be testing one out during the winter months to see if my mornings are marked by increased energy. If you’ve used one and had positive/negative experiences, I’d love to hear about it in the comments.
Am I a Night Owl or a Lark? (Why Am I Not a Morning Person?)
According to studies, about 1 in 10 people are true morning people (“larks”), while 2 in 10 are considered “night owls.” The rest fit somewhere in the middle as “hummingbirds.”
What this means: Some of us are more alert at certain times of the day and naturally want to rise earlier or stay up later. [28]
Now, the difference between the two extremes isn’t as DRASTIC as we’ve made it out to be. Humans can never be truly naturally nocturnal – we don’t have night vision (yet…).
We’re not programmed to operate during the middle of the night. But, we CAN use our natural tendencies to help us be more efficient and productive during certain parts of the day.
We can change and adapt. Just like those who successfully work a night shift job (tips on that here), many who consider themselves a night owl may find they can become a morning person if they set themselves up for success.
I used the excuse for years of being a “night owl” to screw around all day and work from midnight to 4 AM each night, when it really just required a shifting of my priorities and productivity hacks.
What this all means: Identify your biological clock and try to adjust around it if possible. However, if your job requires you to get up early or stay up later, most of us can make an adjustment. Don’t let your poor habits blame “being a night owl” like I used to.
Should I Take Naps? (How to Nap During the Day)
Although generally not part of a day here in the States, we’re actually programmed to desire a quick nap in the early afternoon.[29]
In other countries, naps are more socially acceptable (Siesta? Si, por favor!). If you feel bad that you get tired in the early afternoon, it’s not because you’re lazy. It’s because you’re naturally wired for naptime. Now, you might still be lazy, but it’s not related to your nap schedule.
So, behold the power of the power nap:
Didn’t get enough sleep last night? Only have 20-30 minutes for a quick break? Try the caffeine-fueled power nap.
Fun fact: If you’ve slept less than normal, taking a 90-minute nap the following day could lead to an increased amount of REM sleep in that nap.[30]
What Is Sleep Apnea? (What’s the Best Treatment for Sleep Apnea?)
Sleep apnea is a condition where someone periodically stops breathing while sleeping.
While there are a few different versions of sleep apnea, the most common is “Obstructive Sleep Apnea,” which occurs when throat muscles become overly relaxed.
A telltale sign of obstructive sleep apnea is loud snoring, although not everyone who snores has sleep apnea.
Sleep apnea can potentially be pretty serious, what with the whole not breathing thing going on. It depends on the severity of the condition.
If it’s serve, not breathing correctly could majorly disrupt sleep, to the point of increasing the risk of certain diseases.[32]
How do you know if your sleep apnea is mild or severe?
Unfortunately, the only way to really be sure is to head to the doctor. If you go to your primary care physician, they will likely refer you to a sleep specialist to find out.
If you feel tired in the morning despite getting plenty of sleep, and a partner or loved one complains that you snore, it might be worth looking into a sleep apnea diagnosis.
I will mention that being overweight can contribute to obstructive sleep apnea, so weight loss could be a possible treatment.
I’ve got a couple of resources to help you start your journey:
How to Lose Weight (Without Dieting): check out our guide on the 5 rules for sustainable weight loss. If you’re not sure where to start, start there.
Our 1-on-1 Online Coaching Program: if you want a trained professional to tell you exactly what to do, check out our coaching program. Many clients jumpstart their weight loss journey with the help of a NF Coach, and the results they’ve achieved can be incredible.
In the meantime, try a different sleeping position (like the aforementioned half-military crawl position to keep your passages open).
What Is Second Sleep? (Waking up in the Middle of the Night)
Biphasic Sleep is sleeping in two distinct periods.
We’re gonna go back in the day again: during winter months, nighttime could last 12-14 hours.
With our bodies’ production of melatonin (the “sleepy time” hormone) kicking into high gear when that sun drops, people had nothing else to do (no TV, PS4, or iPads) and would fall asleep early. Then they would wake up for an hour or two in the middle of the night to read, pray, or think, and then fall back asleep for another 4-5 hours before waking up for the day.
If you’ve ever gone to bed at a normal hour, and then woke up in the middle of the night without being able to fall back asleep for an hour or so, you know what I’m talking about.
Here’s the thing: this is actually quite natural![33]
Rather than freaking the heck out and lying in bed wondering why you can’t fall asleep…consider it something that is more common than our current sleep schedule.[34] Don’t be afraid to turn on the light (red light!) and read a book or use the time for meditation until you can fall back asleep.
This one ‘mental shift’ alone can keep your stress levels down and let you get back to sleep faster and provide you with BETTER sleep.
4 Tips and Tricks to Hack Sleep
#1) Macrodozing:
I stumbled across the BEST biohack for optimal human performance.
It’s tricky, but here’s what to do:
Lie in bed with your eyes closed, for like, 7-9 hours.
If you can actually pull this off, productivity for the next 16 hours will be INSANE.
I often spend my nights in bed thinking and worrying about all of the things I need to do the next day. Instead of stressing out about it, take a minute and write down the things you need to do the next day. Then set it aside.
A notebook, a post-it note, an Evernote file, whatever.
Do a brain-dump and clear your head so you can focus on reading A Game of Thrones without thinking about the next day’s tasks.
#3) Want to control your dreams? It’s called “Lucid Dreaming,” it’s possible, but requires work. I’ve only been able to do it once, but haven’t given up hope that it can become a more common occurrence! Ultimately, this allows you to live out a real-life version of Inception.
#4) Have way too much time on your hands and not constricted by societal norms? Try Polyphasic sleep and then tell me how it goes 🙂 It didn’t work for Kramer, but it might work for you!
(But it probably won’t).
Start Sleeping Better Tonight (Next Steps)
Like, anything, that which gets measured gets improved.
Now, if you’re somebody that isn’t really detail-oriented, just start by picking ONE or two changes above, and focus on building that Hard Hat Habit. However, if you like to nerd out about certain details, why not nerd out about your sleep?
Starting tomorrow morning, when you wake up, recap the previous day with a journal entry:
What time did you wake up, and what time did you actually get out of bed?
How many times did you hit snooze?
After work, how much television did you watch? After you finished watching, did you go right to bed? Did you fall asleep with the TV on?
How long did you lie in bed before actually falling asleep (obviously this will be tough to tell, but you can estimate).
A quick recap on what to do:
Change one or two things about your current strategy.
Turn off the computer 15 minutes earlier.
Stop watching TV in bed.
Read fiction.
Limit the amount of blue light and screen activities that amp you up at night.
No more snoozing.
Set the alarm clock across the room.
Go for a walk in the morning outside.
If you want to use technology:F.Lux for your computer, red bulbs in the bedroom, Sunrise alarm clock for waking up without disturbing deep sleep.
That should just about do it for today’s article.
If you’re looking for where to go from here, I’ve got some options for you. But I’m only gonna tell you, because you’ve been a good sport this whole article.
NEXT STEPS IF YOU WANT TO GO FARTHER!
#1) Our 1-on-1 Online Coaching Program: a coaching program for busy people to help them lose weight, get strong, and level up their lives!
We take sleep so seriously, we discuss it with each and every client.
#2) If you want an exact blueprint for getting in shape, check out Nerd Fitness Journey! Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).
If you follow our Sleep missions, you’ll learn to improve your night rituals while earning XP! Sah-weeeet.
Try your free trial right here:
#3) Join our amazing free community, the Nerd Fitness Rebellion! Not only is it free to join, but we’ll provide you with loads of free goodies when you sign-up:
Get your Nerd Fitness Starter Kit
The 15 mistakes you don’t want to make.
Full guide to the most effective diet and why it works.
Complete and track your first workout today, no gym required.
Now, I’d love to hear from you:
What questions do you have about sleeping?
How have you learned to be better at it?
What are you still struggling with?
Have you tried sunrise alarm clocks or blue-light devices?