Do you often struggle to get a good night's sleep despite trying various tips and tricks? If you’re a health enthusiast, a working professional, or someone seeking overall wellness, optimizing your sleep could be the key to unlocking better health and productivity. This blog post provides advanced biohacking tips to help you achieve deeper, more restorative sleep. Read on to discover how simple changes in your daily routine can make a big difference.
PS: This post is for people who are ALREADY doing all the "basics" and looking to optimize their sleep even more. If you're a newbie to sleep hygiene, I'd recommend starting with my first blog post, 7 Steps to a Better Sleep and implementing those habits first. This blog post is the more "advanced" version.
1. Heat your Body up to Help it Cool Down as You Fall Asleep
The Science Behind Warming Up
Have you ever noticed how relaxed you feel after a warm bath? This isn’t just a coincidence. Raising your body temperature before bed can actually help you fall asleep faster. A warm shower, bath, or sauna session heats your body up, which then triggers a rapid cooldown process. This cooling down signals your body that it's time to sleep.
How it Works
When you raise your body temperature and then allow it to cool, it mimics the natural drop in temperature your body undergoes as you prepare for sleep. This process helps to release melatonin, the hormone responsible for regulating sleep cycles. For the best results, take a warm shower or bath about 90 minutes before you plan to sleep.
Practical Tips
Opt for a warm bath infused with Epsom salts to not only warm up but also relax your muscles.
A quick sauna session can also do the trick, but make sure to follow it up with a cooldown period.
Maintain a cool room temperature to enhance the cooling effect on your body.
2. Watch the Sunrise and Sunset
The Role of Natural Light
Exposure to natural light is crucial for setting your internal body clock, or circadian rhythm. The cells in your retina respond to light and regulate the production of melatonin, promoting better sleep at night. According to WebMD, morning light helps to synchronize your body's internal clock, making it easier to fall asleep at night.
Benefits of Morning and Evening Light
Morning light exposure stops the production of melatonin and increases the levels of cortisol, helping you feel more awake and alert.
Evening light helps to prepare your body for sleep by gradually decreasing alertness and promoting the production of melatonin as the sun sets.
Practical Tips
Spend at least 15 minutes outdoors every morning without sunglasses to get direct exposure to natural light (obviously, don't look directly at the sun but you want the sun to hit your eyes without anything covering them).
Try to watch the sunset whenever possible to cue your body that it's time to wind down.
If you work indoors, position your desk near a window to get maximum natural light during the day.
3. Explore the World of Supplements
Natural Supplements for Better Sleep
While I do believe and preach that you should get most of your nutrients from your food whenever possible... certain supplements can be really helpful to optimizing your health.
If you find it difficult to sleep despite other efforts, certain supplements can come to your rescue. Amino acids and magnesium are particularly effective for improving sleep quality. Amino acids like L-theanine and tryptophan help to produce serotonin and melatonin, which are essential for sleep regulation. Magnesium, on the other hand, is known for its relaxing properties.
How to Use Supplements
L-theanine can be taken in pill form or consumed as a part of green tea, which naturally contains this amino acid.
Tryptophan-rich foods like turkey, nuts, and seeds can naturally increase your intake.
Magnesium supplements can be taken an hour before bedtime to help relax your muscles and mind.
Practical Tips
Consult with a healthcare provider before starting any new supplement regimen.
Opt for natural food sources whenever possible, such as almonds for magnesium and chamomile tea for relaxation.
Track your sleep patterns to see which supplements give you the best results. (I love my Oura ring- get $40 off yours at this link!)
4. Practice Sensory Deprivation
The Power of a Quiet Mind
In a world filled with constant noise and distractions, sensory deprivation can be a game-changer for your sleep quality. Sensory deprivation techniques, such as using a sleep mask or earplugs, help to create an environment conducive to deep sleep by eliminating external disturbances.
How It Works
By reducing sensory input, you can lower stress levels and promote a state of relaxation that makes it easier to fall asleep. This technique is especially useful for people who live in noisy environments or have irregular sleep schedules. Sensory deprivation was a game-changer for me in my sleep!! I use an eye mask every night, and ear plugs when I'm in a new environment or if I need extra support in my sleep.
Practical Tips
Use a high-quality sleep mask to block out all light, including artificial sources that can disrupt your sleep.
Invest in comfortable earplugs or a white noise machine to drown out unwanted noise.
Consider trying a sensory deprivation tank for a more immersive experience. These tanks provide complete isolation from external stimuli, helping to reset your mind and body.
Conclusion
Improving your sleep quality doesn't have to be complicated. By incorporating these advanced biohacking tips into your daily routine, you can unlock the full potential of your rest and rejuvenation process. From warming your body up before bed to watching the sunrise and sunset, every small change can make a big difference.
Remember that good sleep is the foundation of overall health and well-being. If you're still struggling with sleep despite your best efforts, consider consulting a healthcare provider for personalized advice.
Let's make every night a good night. By following these tips, you'll be well on your way to achieving the restful, restorative sleep you deserve. Sweet dreams!
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