The value of sleep in maintaining good health is widely known. After eight hours, there’s nothing more satisfying than waking up feeling rejuvenated and eager to go. Nevertheless, there’s nothing worse than racking your brain and wondering why you can’t seem to get the “z”s like you used to after a sleepless night or period of insomnia. A healthy diet, adequate melatonin levels, and bedroom lighting are some of the variables that affect a restful night’s sleep. In fact, 37% of adult British adults say they have trouble sleeping. Around the world, people are beginning to practice “bio-hacking,” or modifying their own biology using a combination of pharmacological, nutritional, and technological interventions with the aim of improving the quality of their sleep. With the following fundamental “bio” sleep techniques, you will soon be able to receive the rest you deserve:

1. Grounding is among the best sleep aids for insomnia sufferers.

Because that’s exactly what it sounds like, it’s grounded. Resting, sitting, or standing on natural surfaces is what it is known as. Feel the ground’s peaceful life coursing through your body. Numerous “grounding” items, such as wristbands and electric grounding mats, are readily accessible in the market today. Numerous people attest to the effectiveness of these devices and say that the soothing energy induces sleep immediately.

2. Snuggle up in a dark room.

Evidence suggests that exposure to light has a significant effect on melatonin levels. Actually, research indicates that sleeping near a light source can cut melatonin production by 50%. Make sure you’re sleeping in complete darkness by getting blackout curtains or donning a sleep mask.

3. Before going to bed, avoid bright areas.

It also turns out that light exposure before bed shortens your melatonin synthesis cycle by ninety minutes (1). If you’re the kind of person who likes to fiddle with your phone or computer right before bed, you can find it extremely difficult to obtain a good night’s sleep.

4. Cutting back on coffee makes it easier to biohack sleep.

Needless to say, avoid coffee of any kind immediately before bed. It might even be a good idea to give it up entirely if you’re having problems falling asleep.
Due to its stimulant properties that prevent adenosine from reaching the brain, research have shown that caffeine disturbs sleep. The naturally occurring chemical adenosine accumulates during the day and is one of the factors that causes fatigue at night. Coffee can be quite helpful in increasing our energy and alertness during the day, but after six o’clock in the evening, it begins to disrupt our sleep.

Coffee that has been decaffeinated is a fantastic way to biohack your way to a more restful night’s sleep.

5. A wonderful way to get more sleep is to go to bed earlier than midnight.

Your body releases cortisol at around 11:00 p.m., so if you go to bed early, you will be less likely to be awakened by the spike. Being produced in stressful environments and giving the body glucose, cortisol is not a hormone that is good for sleep.Perhaps this energy is preparing us for “fight or flight.” On the other hand, chronically high cortisol inhibits sleep by increasing blood sugar and promoting the synthesis of glucose.

Reduce your intake of alcohol, sugar, trans fats, and highly processed carbohydrates and increase your intake of lean protein and healthy fats to naturally lower your cortisone levels.
Acupuncture and deep breathing exercises prior to going to bed are two other treatments.

6. Engage in morning exercise as opposed to evening exercise.

That energy burst you feel after working out well? Wait till the following morning to do it. Our cells’ tiny organs called mitochondria, which are in charge of producing energy, are stimulated when we exercise. You may find yourself tossing and turning all night if you exercise at night because your body may produce too much energy. Because your body “needs” the extra energy in the morning, it is excellent to work out first thing.

7. Turning your phone to aeroplane mode is one of the best ways to get more sleep.

Human health is starting to suffer greatly from EMF waves. It is not our bodies that are adjusting to the larger and more powerful wifi networks. Your attempts to hack your sleep can be undone by any wifi-enabled device that messes with your sleep cycles. Put away your phone from the bedside when you go to sleep. Put it in storage downstairs or put it in aircraft mode for best effects.

8. Do you want to find a quicker technique to go to sleep?

The night before you go to bed, try having a teaspoon of raw honey. Glycogen is stored by your liver for the nighttime energy demands of your brain. A tablespoon of raw honey can help your brain function a bit better before bed.

9. To improve your capacity to deceive your sleep, download the Flux app.

To simulate the sun’s natural setting while avoiding blue light emissions from displays—which, in contrast to red light, have been demonstrated to have a deleterious impact on the generation of melatonin—you can download the free software Flux to your computer or smartphone. Nevertheless, it won’t be as vivid and blue if you HAVE to check your phone before going to bed.

10. Drink passionflower tea to effortlessly get extra sleep.

People are well aware of the calming effects of passion flowers. If your mind races, try seeing how soon a tiny cup of passionflower tea can quiet you before bed.

11. Camomile does not function as a sleep aid

Classics are unmatched by anything else. A popular herb for sleep aid, camomile has a long history and is undoubtedly one of the most widely available on the market today. A cup of camomile tea or our Advanced Night-Time Nutrients, which contain camomile powder, might be consumed before to going to bed.

12. Examine ASMR.

“Autonomous sensory meridian response” is referred to as ASMR for short. On YouTube, millions of ASMR videos are freely downloadable and watchable with headphones. With the help of these movies, you may unwind and shiver by wearing headphones and listening to gentle sounds like rustling and muttering. Although this appears a little unusual, there are undoubtedly more strange sleeping methods out there! It performs admirably. Put it to the test!

If you follow the appropriate steps, biohacking sleep is easy.

Taking magnesium supplements is a well-liked sleep biohacking strategy. This is due to research that demonstrate how effective magnesium is as a sleep aid, helping people fall, stay, and wake up through the night when taken as prescribed. Additionally helpful for anxiety is magnesium. When taking their magnesium supplement immediately before bed, many people attest to the peaceful, restful sleep they get. If your levels of magnesium are low, you can have anxiety, muscular spasms, and trouble sleeping.

Nine distinct forms of magnesium exist, and each offers a unique therapeutic advantage for a variety of illnesses. For optimal sleep, it’s critical to select the appropriate magnesium supplement.

We suggest doing the following: Citrate and bisglycerate of magnesium; magnesium oxide

Magnesium oxide has the highest amount of elemental magnesium, although absorbing more slowly. It is quite simple to absorb magnesium citrate. The maximum level of absorption and bioavailability of magnesium bis-glycinate, in contrast to other forms of the mineral, speeds up the commencement of effects. This magnesium combination aids in promoting sleep.

14. Utilising a fan in your room can help you biohack sleep.

Sleep has been demonstrated to be enhanced by white noise of any kind. An effective way to reduce unwanted noise in an apartment building or busy metropolis is to use a white noise machine or fan. In addition to chilling the room, the fan promotes better sleep!

15. It is advisable to consider taking a nighttime shower.

“Shower thoughts” is hardly a novel expression. Is it any wonder that when we take a shower, we tend to come up with our best ideas? This occurs because the hot steam from the shower triggers our parasympathetic nervous system, which is also known as “rest and digest.” During the “alpha state,” which is ideal for sleeping, our bodies and minds relax and become calmer.

16. The greatest potential sleep requires abstaining from alcohol before bed.

The liver has to work hard to break down alcohol. Even while a few drinks before bed can help you unwind, the toxicity of the alcohol will make your body work harder, keeping you up later. Warm milk and herb tea make a great substitute.

17. A large lunch should be avoided the night before bed.

After a large dinner, anxiety that lasts all night can strike those of you who are easily agitated. Overindulging in food may cause your body to perspire and experience palpitations. You can provide your body enough time to complete your meal if you stop eating by 8:00 p.m. and limit your pre-bedtime snacking to small meals.

18. Refraining from going to bed angry is among the best sleep tips available.

When you are thinking about anything, it is impossible to sleep. Before you turn in for the night, discuss your problem with a friend or loved one to stop yourself from fretting.

19. Throughout the day, take numerous items by theft.

Blood sugar levels that are in a healthy range are necessary for good sleep. Excessive release of cortisol from your body after a prolonged period without food may cause anxiety, palpitations, and racing thoughts. You will be fast asleep if you keep on supplying the delicious stuff.

20. Journal before turning in for the night.

Writing down your ideas and any chores you need to complete the next day could be a huge assist in helping you unwind. Take a piece of paper and just write whatever comes to mind. Getting some sleep is probably the most important thing on your mind right now.

21. Put a supplement with organic sedatives as the last step.

All-natural sleep aids—like our Advanced Night-Time Nutrients—work even better when combined with good sleep hygiene habits to promote long-term sleep health. Regaining a regular sleep schedule can be facilitated by utilising these suggestions in conjunction with our sleep aid, which contains ingredients like magnesium, l-tryptophan, 5-HTP, and Montmorency cherries.