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Do you want more energy? Then the simplest and most powerful way to achieve this is to get a better quality night’s sleep. This can be somewhat easier said than done of course. Are you somebody who struggles with their bedtime routine? Or your sleep hasn’t been as deep and satisfying as it could be?

Sleep is one of the fundamental pillars of the vital life force that makes us tick. The others being – Air, Water, and Food. Sleep deprivation is detrimental to your overall health and wellbeing, it’s a necessity for your survival and longevity.

  • Poor sleep is linked to higher body weight
  • Good sleepers tend to eat fewer calories
  • Sleep affects glucose metabolism and type 2 diabetes risk
  • Poor sleepers have a greater risk of heart disease and stroke
  • Good sleepers can improve concentration and productivity
  • Sleep improves your immune functions
  • Poor sleep is linked to depression
  • Good sleep can maximise athletic performance
  • Sleep affects emotions and social interactions
  • Poor sleep is linked to increased inflammation

Poor bedtime patterns can drastically affect your ability to function on almost every level. Lack of restorative sleep can cause problems like cognitive impairment and hallucinations. Long term effects can put the body in danger of chronic illnesses like depression and has also been known to speed up the aging process.

If you discover yourself in any of these situations – you have had trouble falling asleep, suffer from restless sleep or awoken often during the night. Try these amazing biohacking tips which will assist you considerably to improve the quality and quantity of your restful night.

Avoid blue light in the evening

There is a growing concern about the consequences of blue light on human health. Blue light is emitted from TV screens, computers, tablets, smartphones and similar devices. Excessive exposure to display screens is a huge cause of stress and tension.

You can get blue-light filters for your computers and mobile devices, some even come with a night mode option. If you retain any blue-light emitting gadgets in your bedroom, make an attempt to keep them out of sight of your body.

Another way to avoid blue light within the evenings is to wear blue-light blocking glasses or orange-tinted glasses. They may look funky, but can reduce eye fatigue and strain from display screen exposure.

Of course, not all blue light exposure is bad, just within the evening when we are heading to bed. Getting in some daylight hours will help towards accomplishing that incredible night’s sleep. 20 minutes of the morning sun will improve your biological clock and aid in making you feel fresh and alert for the day ahead.

Use a sleep induction mat

Lay on a bed of nails? No, it’s just an acupressure mat. This is a specifically designed mat covered with tiny plastic points, a little bit like spikes. The concept is that lying on this mat will stimulate acupressure points in your body called meridians. Similar to an acupuncture or massage session, both are great for insomnia.

It may feel quite uncomfortable when you first try but it is absolutely safe. People who have used it say that after the first few minutes, it’s pure joy. They also report that they see an instantaneous improvement in sleep quality, especially when utilised in the evening.

Meditate on it: combine the advantages of acupressure and meditation into one

Experiment with time: choose from 15 to 40 minutes depending on how you feel

Try different sensations: position the mat higher or lower along your back

Plan a tranquil bedtime routine

Whether it’s half an hour or an hour, choose a relaxing activity that helps you unwind. This does eliminate TV, computers and smart devices from the equation. Any exposure to blue light will only defeat the purpose as the lack of bright screens will assist you to avoid stimulating the production of cortisol.

Make a conscious effort to unwind and to do something that you will enjoy, this will help you in abandoning the stresses of the day. If you are used to having a light snack before bedtime, avoid sugary foods as they will raise your blood sugar levels. This will cause difficulties falling asleep as well as lead to an interrupted sleep cycle.

Night time sky over looking tree tops

Some peaceful options to try:

  • Practice Meditation
  • Read a light-hearted book
  • Write in your journal
  • Listen to soft music
  • Peaceful conversation

Remember these are the last moments before you go to sleep, you want to prepare your brain for a soothing state. Whatever your routine is try to stick to it and your body will know that it is time for rest.

Keep your bedroom cool

Generally, people have the expectation that they will get a better night’s sleep if they are warm. Though you would like your core body temperature to be warm, the optimal surroundings should be slightly cool.

The ideal temperature for optimal sleep is between 15 – 20 degrees Celsius (60 – 68 degrees Fahrenheit).

You can achieve this by leaving your window open, or by using a regular/ceiling fan, the white noise can also be a great sleep inducer. It’s believed the rationale is that this mirrors the drop in body temperature during sleep. This emulates how we might have slept in the wild and allows us to better regulate our temperature.

Though if this is too cold for you, use an additional blanket, wear some socks or use a hot-water bottle. This will enable you to remain warm enough throughout the night in an optimal sleep-inducing environment.

Helpful hacks for you to undertake

Go for a run

Do this early in the day, not when you’re about to go to bed. Running helps you burn off energy making you tired when you hit the hay. If you take your run outside, then you’ll get the combination of fresh air and sunlight to improve the regulation of your internal clock.

Soak in a warm bath

Taking a warm bath an hour before bed will help your muscles to relax and at the same time will stimulate the release of sleep hormones like melatonin. It also increases the production of growth hormones, identified with better sleep and recovery.

Sleep in a completely dark room

Any light filtering into your room, even from a street light, may disrupt the pineal gland’s ability to produce melatonin and serotonin. These are two vital hormones that balance the body’s sleep-wake cycle, or circadian rhythm. You could try a sleep mask, but for better results, invest in a good pair of blackout curtains.

Take ZMA supplements

The ZMA supplement contains zinc, magnesium and vitamin B6. These give it the impact of encouraging a deeper and more restful sleep. It can also increase testosterone levels to reinforce muscle building and recovery. Take it before you go to sleep and keep track of the improvements.

Try red light colour therapy

Each colour of the spectrum vibrates to a specific frequency with corresponding therapeutic properties. Red light has calming, stress-relieving and regenerative properties and promotes relaxation and sleep. You could seek a specialised colour light therapist for a few sessions. Alternatively you can invest in some red-light systems or devices for your home.

No alcohol before bed

I know a number of you will hate me for this tip. There’s a well-liked misconception that alcohol helps you sleep better. Alcohol makes you drowsy but prevents you from entering the REM level of deep, uninterrupted sleep. Research shows that a nightcap may initially cause you to doze off, but you’ll awaken during the night having trouble drifting back to sleep and feel unrested the next morning. The more alcohol you consume, the poorer the standard your sleep will be.

Putting it all together

Sleep deprivation is a problem that can bring your life to a standstill. It can seriously affect your mental and physical health and will hinder you from functioning at your peak. Lack of proper rest will prevent you from getting the most out of life.

  • Start with one or two of these suggestions that resonate with you the most
  • Experiment with what works best for your anatomy
  • Practice them until they become a habit in your daily routine
  • Once adapted incorporate another hack into your lifestyle

So what have you got to lose? If the proverbial warm glass of milk isn’t working for you, try some of these proven Biohacks and see what happens. A number of them will work right away, others may require longer for your body to get used to. In the highly unlikely event that they do not work, you’ll have made some healthier lifestyle changes in the process!

Do you implement any of these techniques already? If so, how has your life improved from gaining a higher quality night’s sleep?


By Johan

20 thought on “Tips On How To Improve Your Sleep”
  1. Thank you a lot. Lately my sleeping pattern has been bad. So I tried meditation and a cool room and it worked well. Now I see your article says the same thing which confirms everything.
    I think the acupuncture mattress would be a great idea too. Thank you for this idea

    1. No problems Thabo, glad I could give you some helpful ideas. It’s amazing how the simplest things can have such a profound effect on us.

      Keep up the excellent routine, seems like you’ll be waking up refreshed every day.

  2. Hi there,

    Thank you for sharing these tips, I’ve recently been experiencing difficulty getting to sleep, it may have something to do with my caffeine intake, even though I don’t really drink caffeine after 3pm. I think the meditation and the dark room are spot on though. I can’t sleep if I see a crack of light coming through the door.

    1. Hey Sharon, that’s alright.

      Caffeine is a tricky one as it can be in foods we don’t even realise, and stick around in our system for a while. It can definitely be a balancing act between stimulants and proper sleep. It’s all about experimenting with what works out best for you. As long as you’re putting some of these tips into practice you’re doing better than most.

      Good luck with your restful sleep, let me know how it goes.

  3. Man, you hit every trick I ever used to sleep well I think LOL. The two biggest out of these for me has been to minimize blue light with blue light blocking glasses and getting my room as dark as possible. The only downside is that you get so used to your room being pitch dark that it makes it difficult to sleep anywhere else which is problematic during things like vacation. I’ve found that a sleep masks usually fixes the issue. I wish I had this list when I was having sleep issues a few years back. I’m going to share it with a few friends of mine that sleep poorly. Thank you so much for reminding me of what I knew and giving me some new tips to try out!

    1. Hey Dan, I’m glad you got something out of this, and that you were already practising some good sleep techniques. Our bodies are amazing at adapting to new processes, and getting out of that optimal environment can certainly put you off a bit. Good to see you found a solution around it.

      All the best for the future.

  4. Great tips! I actually use many of these myself but one trick I found especially useful was to monitor CO2 levels in my bedroom and if they rise significantly, you need to improve ventilation. This is something so many people don’t realize. If you have two people sleeping in a small bedroom with the doors closed in an old house without powered ventilation, the CO2 WILL rise to unhealthy levels. This will disrupt your sleep and cause you to wake up groggy, I know from experience. The easy fix is to crack the window open for a bit before bed and leave the bedroom door open, so that there is more air volume. A cheap hack!

    1. Hi Jukka, you’re right, you have to be mindful of your environment. Setting up your surroundings is important in maintaining an optimal sleep pattern. Small unventilated rooms are not ideal at any time of the day, so monitoring CO2 levels in these circumstances would be something to consider.

      Thanks for tour insights, happy sleeping.

  5. Hi Johan,
    This is a well researched article. I learned a lot of really useful tips.
    Unfortunately, for many in the rat race there can be a lot on the mind which subconsciously may affect the ability to sleep. Trying some of these recommendations should certainly help. For me, heavy dark window curtains and warm cocoa sometimes does the trick.
    Thanks
    Ceci

    1. Thanks for your support Ceci.

      You’re right, in this day and age, it can be so hard to shut off the mind. Though this is all the more reason why it needs to be done. Getting proper sleep helps us to be even more productive throughout the day.

      I’m glad you have discovered something that works well for you.

      Enjoy your quality sleep.

  6. Thanks a lot for this super useful article Johan. I am not a great sleeper and with practically no exercise during the COVID lockdown, it’s become even harder for me to get my beauty sleep. Will follow your tips to see if I can improve my sleep. While the mat will have to wait a while, any suggestions on what brand works best?
    Thanks
    Josh

    1. Hi Josh, good to hear from you.

      Most quality acupressure mats will work quite well for you. You can start looking at ones from Bulletproof, Spoonk or ProSource and see how you go. Sleep should be our number one priority in life as it during this time our bodies grow and repairs.

      Good luck with your new sleep journey.

  7. Great article, I would like to try the induction mat. Lately I have been having sleepless nights and have no idea what could be causing it. I use my phone and play a game till I get sleepy. I think that would be considered a blue lite device. {I just learned that here}. I stay up late working on an online course then go to bed. {another blue lite device}.

    1. Blue-light from our devices at night-time confuses the brain into thinking it is still daytime. So even though you get sleepy you don’t fall into a deep restorative sleep. You’ll have a restless night and wake up groggy.

      Ideally, it’s best not to use our devices at night, though I really suggest investing in blue-light blocking app if working late at night. Also spend at least half an hour before going to sleep without using any devices.

      Hope your sleep improves, good luck.

  8. Hi Johan
    Thank you for writing this article. I have really enjoyed reading it. The tips you have outlined sound useful. My sister’s sleep pattern was affected heavily after having a baby. She would not sleep a wink even if the baby is sleeping. The baby has grown is two years old now but my sister has not fully recovered which I suspect this has turned into insomnia. I’ll suggest those tips you’ve mentioned maybe this will help improve her situation. Thank you so much for sharing.

    1. Hi Maggie, I’m glad you could get some tips out of this.

      Naturally, one’s sleeping patterns are going to be affected by the introduction of a newborn, this can’t be helped. And our bodies have a way of adapting to our new habits, making it hard to go back to our original behaviour.

      I hope your sister puts some of the advice into practice, it will benefit her greatly. Though remember, it can take time to break a habit. Start slow and improve on it each day.

    1. Sleep is one of the most important aspects of our health that a lot of people neglect. Having a good night’s sleep will set you up for a fantastic day.

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