Everyone is aware of the importance of sleep for preserving health. Nothing is more fulfilling than waking up eight hours later with a refreshed and ready to go attitude. On the other hand, nothing is worse than waking up from a restless night or spell of insomnia, wondering why you can\’t seem to get the \”z\”s like you used to, and racking your brain. A good night\’s sleep is influenced by various factors, such as melatonin levels, bedroom illumination, and a balanced diet, as 37% of adult British adults report experiencing insomnia. Individuals worldwide are starting to adopt \”bio-hacking,\” which refers to the process of altering one\’s own biology by utilising a combination of medicinal, dietary, and technological interventions in an effort to enhance sleep quality. You will soon be able to get the sleep you require with the following basic \”bio\” sleep tips:
1. One of the best sleep remedies for insomnia is grounding.
It sounds just like grounding, which is what it is. It\’s the practice of resting, sitting, or standing on natural surfaces. Your body may be filled with the calming vitality of the ground. There are a tonne of \”grounding\” products available on the market today, from electric grounding mats to wristbands. Many vouch for these gadgets and claim that the calming energy helps them nod off right away.
2. Take a nap in a pitch-black room
It has been shown that melatonin levels are greatly impacted by light exposure. In fact, studies have shown that melatonin production can be reduced by 50% when one sleeps next to a light source. Invest in blackout curtains or wear a sleep mask to make sure you\’re sleeping in total darkness.
3. Steer clear of strong brightness shortly before bed.
Furthermore, it has been found that exposure to light prior to bed reduces the duration of your melatonin synthesis cycle by ninety minutes (1). You may find it quite difficult to get a decent night\’s sleep if you\’re the type of person who likes to play around with your phone or computer right before bed.
4. It is simpler to biohack sleep when caffeine use is decreased.
Probably goes without saying, but don\’t consume any kind of caffeine right before bed. In fact, if you\’re having trouble sleeping, it might be a good idea to give it up completely.
Caffeine has been demonstrated in studies to disrupt sleep because it is a stimulant that blocks adenosine from getting to the brain. Adenosine, which our bodies naturally manufacture, builds up during the day and contributes to tiredness at night. While coffee is great for boosting our energy levels and alertness during the day, it starts to interfere with sleep around six o\’clock in the evening.
Decaf coffee is a great method to biohack your way to a better night\’s sleep later in the day.
5. Going to bed earlier than midnight is a great method to obtain additional sleep.
You will be less likely to be awakened by the cortisol spike if you go to bed early because your body releases cortisol normally around 11:00 p.m. Cortisol is not a healthy hormone for sleep because it is created in stressful conditions and provides the body with glucose.It is possible for this energy to prime us for \”fight or flight.\” Conversely, persistently elevated cortisol levels lead to the synthesis of glucose and an increase in blood sugar, both of which impair sleep.
To naturally lower your cortisone levels, increase your intake of lean protein and healthy fats and decrease your intake of alcohol, sugar, trans fats, and overly refined carbs.
Other treatments include deep breathing exercises before bed and acupuncture.
6. Exercise during the morning instead of at night.
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You know that rush of energy you get from a good workout? Delay it till the next morning. Exercise stimulates the mitochondria, which are small organs found in our cells that are responsible for generating energy. If you work out at night, your body might produce too much energy, which could keep you up all night tossing and turning. It\’s ideal to work out first thing in the morning when your body really \”needs\” the extra energy.
7. Putting your phone in aeroplane mode is one of the finest techniques to increase your sleep.
EMF waves are beginning to seriously endanger human health. We are not adapting our bodies to the bigger and stronger wifi networks. Any wifi-enabled gadget has the ability to disrupt your sleep patterns and reverse any sleep hacking efforts. When you go to sleep, stop using your phone right next to your bed. Store it downstairs or, for optimal results, set it to aeroplane mode.
8. Are you looking for ways to fall asleep more quickly?
Try eating a spoonful of raw honey right before bed. Your brain uses a lot of energy at night, and your liver stores glycogen for this purpose. To give your brain a little boost before bed, have a spoonful of raw honey.
9. Install the Flux app to boost your ability to trick your sleep.
The free programme Flux may be downloaded to your phone or computer to mimic the sun\’s natural setting while preventing blue light emissions from displays, which are shown to have a negative effect on the production of melatonin in contrast to red light. If you HAVE to check your phone before bed, though, it won\’t be quite as bright and blue.
10. To effortlessly get more sleep, drink passionflower tea.
It is commonly known that passion flower reduces anxiety and tension. Before going to bed, see how quickly a small cup of passionflower tea calms you down if your thoughts are racing.
11. Using camomile as a sleep aid doesn\’t work
There is nothing like the classics. Given its lengthy history, camomile is without a doubt one of the most popular sleep-aid herbs on the market today. Consider consuming our Advanced Night-Time Nutrients, which include camomile powder, or a cup of camomile tea before bed.
12. Try out ASMR.
ASMR is an acronym for \”autonomous sensory meridian response\”. With your headphones, you can easily download and watch millions of ASMR videos on YouTube. These films play calming sounds through your headphones, including soft scratching and murmuring, making your body quiver and feel more relaxed. There are surely more weird sleep techniques out there, even though this one seems a touch out of the ordinary! It works pretty well. Try it out!
13. It\’s simple to biohack sleep using the right methods.
One popular method of biohacking sleep is to take supplements of magnesium. This is because studies have shown that magnesium, when taken as directed, is a potent sleep aid that can improve your ability to fall asleep, stay asleep, and wake up during the night. If you are anxious, magnesium can also help. Many people attest to the quiet, deep sleep they receive when they take their magnesium supplement right before bed. You may have spasms in your muscles, anxiety, and difficulty falling asleep if you have low magnesium levels.
Magnesium comes in nine different forms, and each has a special medicinal benefit for a range of ailments. It\’s important to choose the right magnesium combination for sleep.
We recommend the following: – Magnesium oxide; – Magnesium citrate and bisglycerate
Although it absorbs more slowly, magnesium oxide contains the most elemental magnesium. Magnesium citrate is very easily absorbed. By comparison, magnesium bis-glycinate has the highest degree of absorption and bioavailability among all the forms of the mineral, hence expediting the onset of effects. The combination of these magnesiums helps to facilitate sleep.
14. It\’s simple to biohack sleep using a fan in your room.
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Any type of white noise has been shown to improve sleep. In a noisy city or apartment building, using a fan or white noise machine can help block out unexpected noises. The fan not only cools the space but also works as a sleep aid!
15. Think about having a shower at night.
The expression \”shower thoughts\” is not new. Why is it that we seem to think of our best ideas while we\’re taking a shower? This is because heated steam from the shower activates our parasympathetic nervous system, also referred to as \”rest and digest.\” Our brain and body calm down and enter a state called the \”alpha state,\” which is perfect for slumbering.
16. Giving up alcohol before bed is a must for getting the best sleep possible.
Alcohol must be extensively digested by the liver. While having a few drinks before bed can aid in relaxation, the toxicity of the alcohol will cause your body to work overtime, which will keep you awake later in the evening. An excellent alternative is warm milk and herbal tea.
17. Avoid having a big lunch right before bed.
For those of you with delicate nerves, a heavy meal can result in worry lasting through the entire night. It\’s possible for your body to sweat and have palpitations after eating too much. By stopping your eating by 8:00 p.m. and restricting your pre-bedtime snacking to tiny portions, you\’ll give your body enough time to process your meal.
18. One of the best sleep advices out there is to not go to bed furious.
You cannot go to sleep when you are thinking about something. Talk to a friend or loved one about your issue before you go to bed to avoid worrying about it.
19. Snatch a lot of things during the day.
Sleeping well depends on blood sugar levels that are balanced and healthy. Anxiety, palpitations, and racing thoughts might result from your body releasing a lot of cortisol after going too long without eating. If you continue to provide the wonderful stuff, you\’ll be fast asleep.
20. Before retiring to bed, write in a journal.
To help you relax, writing down your thoughts and any tasks you have for the next day could be extremely helpful. Simply put everything on paper and express yourself freely. At this point, your thoughts might go to what matters most: obtaining some sleep.
21. Finally, take a supplement that contains organic sedatives.
Natural sleep aids, such as our Advanced Night-Time Nutrients, function even better when used with proper sleep hygiene practices to support long-term sleep health. Using these tips along with our sleep aid, which has ingredients like magnesium, l-tryptophan, 5-HTP, and Montmorency cherries, will help you get back into a healthy sleep pattern.
