When was the last time you woke up without an alarm clock feeling energized and not needing caffeine?
Getting a sufficient amount of sleep has never been harder, stress, work, family life are all impacting our sleep quality and total performance.
But for us, as biohackers and people who want to optimize our body and mind, getting quality sleep is a must - Our sleep affects everything from your brain and mood, to your energy levels and recovery.
Here are 7 tips I use, day in and day out to bio-hack my sleep and optimize my performance.
HOW TO "BIO-HACK" YOUR SLEEP
1. Reduce screen time before bed
Stop Scrolling our social media or watching TV just before bed it’s really hard for all of us since we are activating the dopamine reward centers in our brain. These centers are constantly seeking and always want more.
With that being said, it’s the main factor when it comes to sleep problems, because your mobile phone, laptop, and television all emit blue light.
Blue light affects our body’s natural circadian rhythm if exposed to it late at night.
That’s because it suppresses the production of melatonin, often known as the sleep hormone, which tells your body it’s tired and needs to sleep.
The best way to prevent blue light from harming your sleep is simply to ditch and take a break from the screens before going to bed and try to do something less mentally stimulating like reading a good old-fashioned book.
2. Time your workout the right way
Physical activity increases our sleep quality and the length of time we are asleep. Optimize your sleep by exercising in the early morning or afternoon so your body is ready for downtime at night.
People who exercise daily, regularly sleep better at night and feel less sleepy during the day.
3. Set up a bedtime routine
Going to bed and waking up at the same time every day Consistent sleep/wake routines will be very effective for supporting healthy circadian rhythms. Try to find a pre-sleep pattern that works for you and that you can consistently follow.
The goal behind meditation is simply to clear your mind before going to sleep.
For most people, bedtime is when we are most often in our own headspace and we get caught up in thinking. Meditating before going to sleep will help lower the heart rate by igniting the parasympathetic nervous system and encouraging slower breathing, thereby increasing the prospect of a quality night’s sleep.
5. Take melatonin for a better sleep
Since melatonin is non-habit-forming, it’s an easy solution to use when you need it.
Taking NIGHT-X 30 minutes before going to bed will allow for a peaceful entry into dreamland.
6. Optimize your immune system
Deep sleep and strong immune health go hand in hand.
Stay committed to your immune system for better sleep, as well as good overall health.
7. Avoid large meals before bed
Try to make dinnertime earlier in the evening, and avoid heavy, rich foods within two hours before going to sleep.