How thrilling it would have been, if doing just one thing properly could add years to our lives, loosen the fat around the belly, helped us act smarter, and made us livelier than ever. Do not think that it is just a fascination as there is, of course, a way out. Any guesses what we are talking about?
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Well, we are talking about the unexplained yet a crucial phenomenon of life called sleep. Even if the reason behind sleep is a mystery, we all know that it is hard to survive without a proper sleep. So, how do you biohack your sleep?
In this phase of humanity, where everything is so fast and almost urgent, it is difficult to offer the proper rest to the body. Because of this, people are facing restlessness, anxiety, low-productivity, and even depression.
Even if someone tries to get a proper sleep, it is almost impossible with the so much noise and disturbance around. Nevertheless, this does not mean, you cannot ever get that cozy-tight sleep in your bed. So, make your bed and start utilizing the below-given tricks to biohack your sleep:
Turn your Bedroom into a Sleep Paradise
Ohh, I know you love the sunlight, but even a single ray of light can disrupt your full-night sleep. Your body is programmed to doze off whenever there is a dim light around you. So, the moment you start preparing for the bed, switch off the lights.
Technically, lights disrupt the production of Melatonin, a hormone that turns your body into sleep mode. Even with closed eyelids, the brain can sense the light rays around you and get confused with the production of Melatonin.
To Biohack your sleep, enlighten your room with soft light. Once the lights are switched to the softer tones, start by removing all the goodies, laptops, phones, and other distractions from the bed. Ultimately, your bed should be meant only for cuddling and sleeping.
As you drift off to sleep, your body temperature automatically slows down. So, to hug your bed tightly, lower your room temperature 5 degrees than the day temperature. In addition, if you are aiming to have a blanket at night, go for a much lower temperature.
Well, your room is almost ready for the happy night. The last thing you have to do is switch off anything that is emitting the sound waves or light waves. Most probably, it can be your laptop and TV. Switch off anything else that reminds you of the next morning schedules and jumps on the bed for the best sleep ever.
Sleeping right is the perfect biohack for improving work efficiency. It will be better if you don’t ignore it.
Establish a Bedtime Routine
What you do before going to bed seriously affects your night’s sleep. Which means you have to set a routine that helps you sleep in a better way?
Suppose you go to bed at 10 pm, there is no benefit of hurrying down at 9.55. You have to be prepared for the sleep at least 30 minutes in advance for your actual sleep time. This little gap of time will let your body swiftly turn into sleep mode.
For the perfect nighttime, you should have fixed sleep cycle. Messing with it per day will trouble your sleep. Select a bedtime by which you are under your blankets, there should not be any break in this schedule.
Try to get into your bed in the early hours and wake up before the sun is up in the sky. This is the perfect schedule and it has been followed since the early civilization. Even today, most of the successful people are morning lovers.
Clear your head, go to bed in the early hours and get up as the sun shines. In case, you are worried about something or anything is bothering you, pen it down. It is damn helpful; you must try it in your daily life.
Avoid Before-bed Snacks, Particularly Grains and Sugars
What you eat, how you eat and in what proportion you eat, determines the overall functioning of the body and of course, sleep is a part of it.
Logically, there are foods that can boost sleep and can even prevent sleep. Revamping your food habits can seriously influence your sleep pattern. So, here, I have categorized the food time according to their sleep influencing value.
To start with, here is the list of food that will help you sleep for longer and better hours:
- Lemon balm
- Carb protein
Sleep Depriving Foods
- High Fat food
- Late night coffee
Moving ahead, here I have a quote for you all – Eat light sleep tight! If you have to eat a late dinner, keep the proportion very small. Even if you are snacking, it has to be very small in amount.
One way to control your diet is – Instead of eating directly from the pack; try to pour it in a bowl. Even the bowl or plate you opt should be of a medium size so that it can control your munching.
Say a big ‘no’ to high sugar diet just before bed.
If you take early dinners and have the tendency to get hungry during bedtime, opt for a glass of warm milk and nuts.
Take a Hot Bath, Shower or Sauna before Bed
As we said above that your body temperature deeps just the moment you start drifting, the biohackers turned it into a trick to biohack your sleep. So, to make this phenomenon more relaxing, it is advised to take a bath before you go to bed.
Not a normal bath, go for a hot bath or sauna. As you dip down in the hot bathtub, the lukewarm water tends to increase your body temperature and when you get to bed, the transition from high to low temperature offers relaxation to your body.
Therefore, it is all about letting your body relax. If you raise your body temperature with a hot sauna or bath, the steeper fall in the body temperature is likely to put you down in a deep sleep.
Red Light Therapy
In the above section, we talked about how and why you should stay away from light during sleep. However, here we are going to talk about a therapy that will accumulate light.
Yes, it is the red light therapy
Originally, it is an effective way to promote healing and calming of the body. The energy frequencies affect our body in both positive as well as negative ways. In the negative aspect, an excess of UV rays causes cancer, blue light causes mental stress and even the X-rays are harmful.
On the flip of the coin, we have the infrared light that improves the healing of the body. Yes, red light is the ultimate stress reliever that is beneficial to the metabolism of the body.
Unfortunately, our body is deficient of the infrared rays.
Of course, we are never in the sun because of the fear of UV rays. The crux is we need to find a way to fulfill this need of the body and the best way to do it is – the red light therapy.
For this therapy, all you need is – an infrared bulb (50, 60, 75, or 100-watt infrared bulbs) and a lamp base. You can turn it on for the whole night.
Listen to Relaxation CDs
Although, we must say a big ‘no’ to TV before sleep, yet very soft music can calm you down dramatically. We call it white noise. Yes, the soothing sounds of the ocean, birds chirping, and forest noise can heal your stressed mind considerably.
Put a pleasing fragrance in your room, play some great music and read your favorite book. The whole day you worked for a living and work, now it is the time for complete peace and relaxation.
So, set your mood for a great night’s sleep.
Small hacks can let you sleep in peace. So, I will tell you some funny, but quick ways to sleep in the early hours.
Attempting to stay awake for the night will actually make you feel asleep. Yes, we call it reverse psychology and it does work. Keep your eyes open and focus on not falling asleep.
Honestly, there is no fixed time for doing meditation. You can do it anywhere, anytime. So, try it during the bedtime. Peace of mind relaxes your body, you get unfocused, and then it leads to dizziness.
These small lifestyle tweaks will also help you in biohacking your parenting skills. So, bring them in your daily regime.
A lot is needed to make your life completely efficient, but if you can achieve with few silly tricks, then why not pursue it.