5 EASY BIOHACKS FOR BETTER SLEEP
Here’s the story you may be all too familiar with - you go to bed at a decent hour and have set aside plenty of time for a good night’s rest, however frustratingly you find yourself unable to fall asleep. Or if you do fall asleep, you’re unable to experience a deep sleep and spend your days feeling chronically tired and fighting off every cold and flu bug going around that you seem to always catch.
It is frustrating to go to bed early and end up lying awake for hours being unable to fall asleep, feeling robbed of those precious hours of rest you know you need. Or to finally fall asleep but sleep lightly, continually waking up throughout the night and not getting the kind of deep sleep that helps your body to detoxify, heal and recharge, and allows our hormones to run smoothly, setting you up for success the next day. You want to wake up feeling rested and refreshed so that you can experience more energy and be as productive as you can be!
In order to accomplish the kind of sleep that will give you all the benefits a good night’s rest should provide, there are a few things you can do to set yourself up for success. Here are five easy biohacks you can try incorporating into your nightly routine to help you get the rest you need.
- Turn off cell phones and other electronic devices at least an hour before bed, or if you must stare at a screen, use blue-light blocking glasses. The blue lights projected from electronic screens like cell phones, laptops and tv screens interfere with your body’s ability to produce melatonin, a hormone that helps to let your body know when it’s time to get some rest. There are special glasses available known as blue-light blockers that will help to eliminate the amount of blue light your eyes let in. I start wearing my glasses in the evening a few hours before going to bed, to help my body start producing melatonin.
- Have a cut-off time for when you stop consuming caffeine after a certain point in the day (for me it’s no caffeine after 1pm). The same goes for alcohol - stop drinking it a few hours before bed so your body has some time to get it out of its system. Although a glass of wine in the evening might help you to relax and fall asleep, the alcohol will prevent you from having a quality rest.
- Try to establish a consistent bedtime and morning wake up routine to help train your body when to expect to fall asleep and wake up again. Our bodies do really well when running on a consistent routine.
- Try some natural supplements such as different herbs and adaptogens that have been studied for their positive effects on promoting sleep and relaxation. Some of these include reishi mushroom, valerian root, oat flower and chamomile.
- Try some other supplements and minerals such as magnesium and melatonin. Magnesium is known as the anti-stress mineral and unfortunately most people don’t get enough in their daily diets in the foods they eat and have deficient levels of magnesium in their bodies. Aim to take some magnesium at least an hour before bed to help you relax. Another supplement known to help you fall asleep and have a good night’s rest is melatonin. Melatonin is a hormone that tells your body when it’s time to rest, and if you’re not producing enough naturally due to environmental interferences (such as letting in too much blue light into your eyes from screens), you can supplement with it. A good starting point for supplementation is 0.5 to 3mg in the evening, about an hour before you want to fall asleep.
The products we recommend for rest and relaxation at Pure Feast are all natural and high-quality; they have been studied for their positive effectiveness in helping people get the rest they need. You can view our collection of sleep and relaxation products here.
Creating a good night’s rest will change you from feeling chronically tired and defeated to feeling rejuvenated, energized and productive. When you get the sleep you need, you will experience more energy, more positive steps towards better health, more better moods, less brain fog as well as less stress and anxiety. The benefits of a good night’s sleep can’t be emphasized enough and it’s definitely worth your time and energy to create a routine that will allow your body to get the rest it needs.