There are many ways to improve your sleep using biohacking techniques. Some potential methods include:
- Using wearable technology such as a sleep tracker to monitor your sleep patterns and identify areas for improvement.
- Adjusting your sleep environment to optimize it for sleep. This can include things like keeping your bedroom cool and dark, using a white noise machine, or using blackout curtains to block out light.
- Implementing a regular bedtime routine to help your body prepare for sleep. This can include activities such as taking a warm bath or shower, reading a book, or practicing relaxation techniques such as deep breathing or meditation.
- Using supplements or medications, such as melatonin or magnesium, to help promote sleep. However, it's important to consult with a healthcare provider before starting any new supplements or medications.
- Making lifestyle changes to improve your overall sleep health. This can include things like exercising regularly, avoiding caffeine and alcohol close to bedtime, and managing stress through techniques such as mindfulness or deep breathing.
Overall, the key to improving your deep sleep with biohacking is to experiment and find the techniques that work best for you.
But fruits or nuts rich in melatonin can help. Avoid beverages that contain caffeine or foods that cause heartburn (heartburn could keep you awake). Instead, try relaxing with a cup of warm milk or chamomile tea before bed to help you fall asleep. While fruits or nuts rich in melatonin may improve sleep quality, eating two kiwis before bed can prolong the duration of sleep over a 4-week period.
Decreased exposure to blue light at night stimulates the body to produce more melatonin, making it easier to get a deep sleep. If you work like a machine on digital devices, consider using BluBlox glasses to minimize the effect of blue light. You probably don't know where to start when it comes to sleep biohacking, so we've prepared a simple guide to biohacking with simple ways to improve sleep quality. You should also dress for sleep, thinking about regulating your body temperature and perhaps also helping with blood flow and recovery, if relevant.
The circadian rhythm, also known as the internal body clock, is responsible for making you feel alert and sleepy throughout the day. As you enjoy healthy sleep, it's time for your body to make repairs resulting from exposure to harmful elements. Once upon a time, if you wanted to control or improve your sleep, you may have relied on the capacity of your imagination to generate endless identical sheep for you to count (or sleeping pills). You'll learn by exploring everything about the subject and how to get back to sleep with natural means and biohacking tools such as SleepPhones.
Magnesium is found naturally in foods such as fish, nuts and green vegetables, but you can also buy over-the-counter supplements to improve sleep. Melatonin is a key component for restful sleep, check out the supplement section and you'll see why. Another tip for hacking sleep through biohacking is to make your bedroom an ideal environment, even if you use all the essential elements needed for the bedroom. In general, exercise is good for sleeping, and studies show that morning exercise greatly reduces the time needed to fall asleep.
Melatonin, famous for combating jet lag, melatonin can help regulate sleep and wakefulness due to its part in the natural circadian rhythm. Combined with a healthy diet and natural sleep practices, these supplements produce the best results. Masks are especially essential for hacking the sleep of people who need total darkness to sleep.