Biohacking Your Sleep: 4 Simple Tips

UltimateHuman Team May 05, 2022
30 People Read
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Got insomnia? Trouble staying asleep? Wake up feeling tired?

It might be time to "biohack your bedroom."

Tired The End GIF by Epitaph Records

If you're not familiar with the term, a basic definition of biohacking is the process of using scientific tools & techniques to change your body’s physiology or chemistry through self-experimentation...

All to enhance things like your energy, performance, and overall quality of life.

And when it comes to improving your health, getting a good night's sleep is at the top of the list.

So, here are 4 simple, research-backed ways to biohack your sleep:

1. Circadian Rhythm, Sleep, and Tech

Circadian rhythm is our bodies' natural flow that lets us know when to sleep and when to wake up.

This rhythm closely matches the patterns of day and night...

the loud house sun GIF by Nickelodeon

And it's the backbone for all things related to biohacking your sleep.

The first step to identifying a potential imbalance with your circadian rhythm is to monitor your sleep.

By tracking your sleep patterns, you can pinpoint where things might be improved.

There are a few ways to do this...

One of the the easiest strategies is to use a smartwatch.

Some apps can determine stages of sleep from your movement or heart rate cues...

And some can even record nighttime noises to pinpoint environmental distractions that could be interrupting your valuable shut-eye.

dream GIF

Other pieces of wearable technology — like The Apple Watch or The Oura Ring — boast a high accuracy in detecting sleep.

Overall, these devices can report stages of sleep, including light sleep, deep sleep, and REM...

And they can detect motions and physical activity — 2 aspects that influence our circadian rhythm and help us sleep soundly.

2. Cut Down on Blue Light To Improve Sleep

Could the blue light coming out of your screens be causing sleeping issues?

Some research says: Yes.

Our natural environment emits blue light... mostly through the sun itself.

Happy Good Morning GIF by Kelley Bren Burke

However, at nighttime, the human body hasn't yet evolved to handle this new artificial blue light exposure from our tech devices.

For this reason, it might not be a good idea to scroll through social media or watch TV an hour or less before bed...

Selfie Drake GIF by Complex

It could play a role in suppressing the "sleeping hormone" called melatonin...

And it has been shown to contribute to insomnia — giving people a boost of energy & focus... when we are trying to, instead, wind down...

Not to mention, the simple amount of sleeping time we lose due to screen time.

This all can throw our circadian rhythm out of wack.

I Hate It Reaction GIF by Laff

Instead of checking your phone at bedtime... try engaging in other activities to help you fall asleep:

This can include taking a warm bath or reading a book.

You can also use technology to your advantage by using a white noise machine or app to block out sounds in the night.

If you insist on using your devices' screens before bed, you can switch your settings to "night mode" which offers warmer screen colors... or use blue light blocking glasses.

3. Room Temperature Optimization

It's commonly overlooked as a factor for restful sleep:

How hot or cold is it in your room?

Frosty The Snowman Winter GIF by filmeditor

If the temperature in your room is too high or low...

This can throw off your balance & cause you to wake up multiple times in the night.

Our bodies are coolest during sleep... and some researchers recommend between 64 and 65 Fahrenheit (or 18 Celsius)...

But there's not a magic number — you need to find a temperature that suits you.

Some people sleep better with a window cracked, A/C, or a fan blowing... but if you're waking up sweating because your pillow feels too hot... try cooling gel pillows that can help you stay comfortable.

Burning Heat Wave GIF by Emma Darvick

And if you're too chilly... try different bedding like a weighted blanket or thicker sheets.

Lastly, make sure to dress appropriately for bed... wearing loose garments can provide warmth and help you move around comfortably.

4. Eating Right

Eating a well-balanced, whole-food diet is one of the best strategies for your health and wellness.

Here's a few foods that have natural melatonin to boost your sleep:

  • Kiwis

  • Almonds

  • Pistachios

  • Chickpeas

  • And Tart Cherries

What you put into your body can make a world of difference...

kiwi GIF

And it can affect all areas of your life, including sleep.

How do you biohack your sleep? Let us know your secrets 👇

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