Biohacking is the management of a person’s biology to help them perform optimally in a given area. It is a combination of medical, nutrition, exercise, and electronic solutions, and it targets the memory, focus, lifestyle habits, longevity, and more. While this activity requires little time and effort, it comes with great rewards. Biohacking is, therefore, the ultimate solution for those who have difficulty falling asleep. Furthermore, using biohacking sleep tips will also improve the quality of your sleep.
Most importantly, it will help optimize your body and mind so that you can get better sleep, sleep fast, and get more energy.
Below are some important biohacking sleep tips that can change your sleeping patterns and make you more effective.
Simple Biohacking Sleep Tips to Fight Insomnia
Adopt Relaxation Techniques
According to research, half of the insomnia cases are usually due to emotions and stress. One of the effective biohacking sleep tips is keeping a sleep journal. Writing down your emotions and stress before going to bed can really help balance sleep and emotions. Other proven methods for relaxing are deep breathing exercises and meditation.
Block the Blue Light
If you are having trouble sleeping at night, the technology could be the problem. Light exposure from phones, tablets, laptops, and television is likely to suppress the production of melatonin and serotonin. It is, therefore, vital that you get rid of the lights in your bedroom. Alternatively, turn your devices yellow or use the night shift mode.
Additionally, studies show that one can use blue light blocking glasses as these enable your body to produce melatonin normally. If you cannot avoid using your computer or phone two hours before sleeping, consider downloading a circadian rhythm adjustment app like the f.lux. This biohacking app will filter the blue light and switch it to a soft orange-reddish light.
Download a Sleep Track App
A sleep tracking app can be a huge contributor to a great night’s sleep. This app will not only help you track the number of hours you sleep each night but also the quality of sleep you get. You can also get insights about your sleep pattern during the night. What’s more, a sleep app can be used as an alarm to wake you during your natural sleep cycle.
Some of the biohack sleep tips you can get using biohack sleep devices. Such are Try Sleep Cycle, Good Morning Alarm Clock and Pillow. You just need to set the alarm, and it will track your sleep and wake you at the top of your sleep cycle, which is when you are feeling refreshed. Most of these apps are free to download.
Sleep in Total Darkness
Any little light can havoc our hormones, suppress melatonin production, and disrupt our sleep. Ideally, you should strive to create darkness by investing in blackout curtains. However, in cases that curtains and blinds do not limit all the light, a sleep mask will help.
Take Power Naps
According to the authors of biohackers handbook, sleep can be induced by taking coffee just before you take a nap. A study found out that caffeine will start having effects right after the nap. Besides, an afternoon nap is useful if you are not getting enough sleep at night.
Reduce Body Temperature
A cool room is a key to good sleep. Body temperatures may vary, but the ideal sleeping temperature is between 60-68 degrees. Cooling off your body temperature will induce sleep and prevent insomnia. One way to reduce your body temperature is by taking an Epsom salt bath. It contains magnesium, and this guarantees to relax your muscles and make you sleepy afterwards.
Establish a Bedtime Routine
There is a saying that says, “We are what we repeatedly do. Excellence, then, is not an act but a habit.” Developing a good bedtime routine is vital when it comes to using biohacking sleep tips properly. Therefore, choose a routine that makes you happy and relaxed and repeat it every night to wind down. This can be meditation, exercise and yoga, reading a book or deep breathing.
Also be disciplined and set up a specific time for going to bed in order to reset your sleep cycle. It is recommendable to be in bed by 10pm since the body creates a cortisol surge that keeps you awake after 11 pm.
Exposure to Daytime Light
Believe it or not, exposure to daytime light is an easy trick to biohack sleep. In order to cue your circadian clock, get at least 30 minutes of sunlight each day. Also, getting exposed to light from devices during daytime is one of the most effective biohacking sleep tips.
Food and Drinks
Taking the right food and drink is another of the great biohacking sleep tips. Avoid snacks especially those that contain sugar and refined grains when going to bed. Such snacks will raise your blood sugar and make it hard to fall asleep. Besides, it’s a good habit to eat three hours before bedtime, particularly 6-7 pm.
Also, ensure to only eat healthy carbs at dinner as they will stimulate serotonin and tryptophan. According to a study, these two brain chemicals are actively involved in sleep, and boosting them will induce sleep. Carbs like wild rice, fruit, tubers, and resistant starch are healthy carbs to add to your diet.
Alcohol disrupts the sleep cycle and should be avoided before going to bed. It may help you sleep faster but will make you miss the first stage of sleep, rapid eye movement sleep (REM).
It is important to have a good night’s sleep so that you can have optimal performance. Lack of sleep makes an individual ineffective, robs of their mental performance, and this affects the productivity of any organization. You, therefore, need to get more sleep in order to maximize your potential and enhance total body wellness.
This article offers the various biohacking sleep tips and tricks for beginners. Eat well and develop good sleeping habits, and your body will thank you for it.
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