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Every one of us suffers from insomnia at some point in our lives

It could be triggered by stressful periods in our careers, a personal crisis, fear of an upcoming event, or worrying about finances that may keep us awake and restless. Feelings of guilt or grief are another culprit.

Whatever the reasons that keep you tossing and turning, you know how it feels to drag yourself out of bed in the morning. You are sapped of energy. Your body aches and your brain is foggy. You feel irritable and grumpy. Your sleepless night is going to reflect on your whole day – and not for the better.

Over time, sleep issues can become extremely debilitating. A persistent lack of sleep will negatively impact your career, social life, and personal relationships. At times, they may challenge your very sanity.

For some people, insomnia is a chronic issue. For others, it comes and goes sometimes. While for most people, insomnia may be closely related to the quality or length of sleeping hours. Sleep deprivation can really take its toll on our mind and physical health.

It can lead to serious issues such as depression, high blood pressure, and an out of control hormone system. This puts our body at a higher risk of chronic illnesses and speeds up the aging process.

Law of Attraction, suffer from insomnia

Since you are reading this, you probably have a sleep problem and want to do something about it. You may have tried countless remedies (the warm glass of milk before bed or counting sheep). You may have resorted to prescription medication, adding to your problem the risk of addiction.

And yet, nothing seems to work. Are you then doomed to live with your sleep problems for the rest of your life? Absolutely not.

Biohacking is the solution to beating sleep deprivation issues once and for all. It’s totally safe, easy, relatively cost-free, and guaranteed to help you overcome stubborn sleep issues.

The biohacking tools you’re about to discover will help you easily change and regulate your individual sleep patterns. They will help you tailor a plan that will result in concrete changes to optimize sleep and improve your overall health and wellbeing.

Incorporating these biohacking techniques into your lifestyle will make the changes permanent so that you can always be assured of sound, restful sleep.

Biohacking Briefly Explained

Do you eat a lot of fatty fish to improve your brain health? Do you use essential oils to relieve stress and boost your mood? Perhaps you follow a diet high in antioxidants or work out regularly to improve your cardiovascular health. If that’s the case, then you are already a biohacker! In fact, most of us are biohackers in some form or another without even knowing it.

What is Biohacking?

 Biohacking is the process of making changes to your lifestyle habits in order to “hack” the body’s biological functions and achieve positive health changes.

There are three categories of biohacking:

  1. Nutrigenomics is related to nutrition, stress management, and hacking your surrounding environment, such as sound and
  2. DIY-BIO or do-it-yourself biology. This is where non-professional scientists conduct experiments in biohacking and share the results with like-minded The goal is to prove that the average laymen can become a successful biohacker.
  3. Grinder biohacking focuses on technology such as implants and chemical supplements for hacking the body’s biology. This is absolutely NOT recommended as the risks may be far greater than the benefits. This is better left to the total fanatics.

What should you focus on?

 Sleep scientists tell us that it’s not the number of hours that matter. It is the quality of your sleep that is essential for physical and mental health.

Many people sleep for 7 – 8 hours a night but still wake up feeling drained and unrested. This is because the quality of their sleep is poor. They are unable to enter into the state of deep sleep that relaxes and rejuvenates the body. Quality sleep means waking up energized and filled with vitality, regardless of how many hours you have slept. This needs to be your main focus; not just falling asleep, but sleeping well.

We can use a number of safe and natural biohacking techniques to improve our overall sleep quality. The following chapters will discuss some of the most popular and successful sleep hacks. These will help you:

Some so-called experts claim that biohacking requires various gadgets and complex measurements to monitor brain waves and other responses. Honestly, this is completely unnecessary.

Always remember that nobody knows your body better than you. You will know what works best for you by how you feel. You will be able to measure the results by how much your sleep improves.

You may find that you enjoy biohacking so much that you want to delve deeper. As your knowledge and skill increases, you may want to try gadgets and measuring tools. But for now, let’s keep things simple.

Biohacking for restful sleep

Banish Blue Light

Science tells us that light from the blue side of the spectrum disturbs the brain’s production of melatonin, a hormone that regulates sleeping and waking. Exposure to blue light sources, especially in the evening, can drastically disturb your sleep.

Blue light can be light coming in through the window, as well as light from regular and LED bulbs. Digital screens including PCs, laptops, tablets, and TV screens are also a huge emitter of blue light.

This hack is simple. Keeping all light out of your bedroom is the fastest and most effective ways to improve sleep.

There are several ways you can do this:

Become aware of the blue light sources surrounding you during the evening and banish them. This hack should give you fast results where you induce an improvement in your sleep in a few days.

Invest in a Sleep App

Sleep apps are scientifically designed to give you a good night’s sleep. They are easy to use and contain diverse features to choose from and experiment with, which is what we are recommended to do when biohacking.

They are crafted specifically to calm your brainwaves and create a relaxing experience that helps you drift into a restful sleep. Optimally, it will help maintain restful sleep throughout the night.

Sleep apps typically give you a choice of audio recordings of soothing sounds that calm the brain and induce sleep. These include the sound of soft rain, ocean waves, wind rustling through trees, and other nature sounds. Some apps offer guided meditation, white noise, and various ambient sounds.

Some apps also offer a wide range of relaxing classical and contemporary music so there’s something for all tastes and

preferences. It’s fun to experiment with these different sounds and find the ones that best hack your sleep.

Other features include:

Popular apps on the market include Sleep Cycle, Pillow, Digipill, Recolor, and Sleep Time. Most sleep apps are free for both android and iPhones. Those with more sophisticated features range from $3 to $9.99.

Helpful tip: White noise, in general, is a great sleep- inducer, and numerous studies back this up. It keeps your brainwaves steady helps maintain sound asleep all night. If you choose not to use a sleep app, you can easily access white noise with a fan. A ceiling fan or a regular fan will work equally well. Simply keep it on all night. The sound will lull you to sleep and the consistent whirring will help sleep deeply throughout the night.

Try out a couple of the free apps ones first. If you enjoy using it and get good results, great! If not, you haven’t needlessly wasted any money.

Seek Out the Sun

This is a case in which blue light from the sun can actually help us sleep better! Staying away from blue light in the evening is necessary as discussed in chapter 1. However, exposure to blue light during the daytime is another matter, so don’t get confused.

Exposure to sunlight helps our body maintain its circadian rhythm by sending signals to our pituitary gland and hypothalamus. Circadian rhythm simply means our body’s internal clock. Keeping it balanced and stable is essential for quality sleep. Our circadian rhythm also regulates a number of important hormones, including melatonin. As mentioned earlier, melatonin is vital for sleep. It also combats depression, which could affect sleep quality.

It works like this: exposure to sunlight during the day boosts ‘dim light melatonin production’ which begins after sunset. Spending time in the sun prepares your body for peaceful sleep by boosting din-light melatonin production.

This one of the simplest sleep hacks you can use – and it’s completely free! It’s as easy as a walk in the park during lunch break or having a smoothie at an outdoor café. No matter how busy your day, there are still many opportunities to grab some sin.

How much time should you spend in the sun? Ideally, 15 – 20 minutes a day at least. Of course, this also depends on several factors, such as the climate you live in, the season, the time of day, how sensitive your skin is, and how much of your skin is exposed.

Studies show that sitting near a well-lit window is another way to expose your skin to blue light during the daytime. This is the perfect hack for rainy days or when it’s too cold to go outside.

Use a Light Therapy Box

If it is difficult for you to get into the sun on a regular basis, a light therapy box is a good alternative. This is a device that emits blue wavelength light. It is designed to balance your circadian rhythm. in the same way that exposure to sunlight does.

Place the box a few feet away from you but do not face it directly. Placing in your peripheral vision is recommended. Expose yourself to the light for 15-30 minutes. Expose as much skin as possible during your session. Ideally, you should do this at the same time every day to maintain your circadian rhythm.

There you go. Another super easy and effortless sleep hack!

Sleep-Friendly Food

We all love food, and luckily, this food hack includes foods that everybody enjoys. This hack allows you to get creative and prepare dishes that are not only delicious but will also help you sleep like a baby!

The following is a list of sleep-friendly foods that have been proven to be highly beneficial for sleep. Incorporate them into your diet, especially at dinnertime, and be amazed at how the quality of your sleep improves.

These foods contain tryptophan, an amino acid that produces serotonin (a hormone the relieves stress, promotes calmness, and uplifts the mood). They also contain the all-important melatonin. Eating these foods regularly promotes what scientists call “sleep hygiene”. Sleep hygiene means the food habits that we develop, especially before bedtime, to promote sleep.

Best of all, the foods above are not only well-liked by most people but can be combined in salads, desserts, casseroles or eaten on their own on a daily basis. Make it a habit to eat at least one or two of them at every meal, but especially dinnertime. A handful of nuts, a small bowl of oatmeal or banana make great before-bedtime snacks too.

I think you would agree that practicing food hygiene is one hack that is easy and enjoyable. So, get creative! Play around with sleep-friendly foods and see which ones make the best sleep hacks for your body.

Food that will ruin your sleep:

This is not to say that you must cut these foods out of your diet permanently. Personally, I wouldn’t be able to function without my morning cup of coffee. Just try to limit them to daytime hours in order to prep your body for a good night’s sleep.

If you must have that hamburger or bag of chips, have it for lunch. Make it a rule to abstain from sleep-disrupting foods from noon onwards.

Acupressure Mat Hack

This a regular mat padded with foam and covered in sacking. It is embedded with plastic disks that have protruding spikes. It is believed that these mats are an adaptation of the bed of nails used by yogis during meditation – ouch! But don’t worry; an acupressure mat is nowhere near as hard! It’s similar to a massage chair or an acupressure machine but at a fraction of the cost.

Prices range from $20 to $40and they are available online. Acupressure mats are surprisingly durable and easily washable as well.

How does an acupressure mat work?

How to use an acupressure mat

The mat is very versatile and can be used on chairs, benches, your bed, or the floor. It’s light enough to carry to the beach or the park. All you have to do is lie on it for a minimum of 2o to 30 minutes daily, or for as long as you want to. You can use it twice daily if you have the time, once in the morning and then in the evening. It is perfectly safe and has no side effects.

Acupressure Mat Restrictions

There are generally no restrictions on gender or even age. There are only three exceptions:

binaural beats

Binaural Beats and Music Therapy

Binaural beats are auditory tones that affect brainwaves. The frequency of the beats changes the brainwaves to achieve specific outcomes. Binaural beats are used to improve creativity, concentration, and sleep.

How do binaural beats work?

If you are thinking that binaural beats are some kind of weird, alien music, you are totally mistaken. They are amazingly soothing, ethereal, and beautiful. You will experience calm, blissful thoughts as you gently drift off to sleep.

If you enjoy it, you can invest in an audio track package or a subscription, which is very affordable. Just remember that you need a really good set of headphones to really benefit from this.

Music therapy

If nature sounds or binaural beats just aren’t your thing, there is another alternative. If you love music then music therapy is the perfect hack for you. Music therapy or the use of soothing music has been scientifically proven to promote relaxation and sleep. It is a great alleviator of physical stress which could be causing bad sleep. Moreover, music therapy has been shown to balance the circadian rhythm.

How music thearpy works

When soothing waves of music interconnect with our brainwaves, we begin to relax and drift off to sleep. Over time, the brain will associate this type of music with restfulness and sleep. It will learn to relax almost immediately and you will have no trouble falling asleep.

What is meant by “soothing” music?

Loud, fast music like hard rock or rap will alert your brain and keep you awake. Soothing music is the opposite. It is slower with soft beats and rhythms. Research has shown that the best music for sleep is:

Again, it’s a good idea to experiment with these different audio therapies as well. You may find that some genres – not necessarily your favorite – work better for you. Who knows? You may not be religious but discover that hymns do the trick for you!

Law of Attraction, Aromatherapy

Aromatherapy

A lot of people look at aromatherapy with skepticism. They see it as a fad or something used by meditation and spiritual fanatics. But science has shown that the scent of essential oils affects our brain in various ways. They can calm anxiety, uplift mood, and inspire optimism. Most importantly, they are potent insomnia-busters.

How to use essential oils

Using a diffuser. The best way to use essential oils is to inhale the scent. This is because the olfactory nerves in our nose are directly connected to the brain. The scent of the essential oil travels quickly to the brain, triggering sleep-promoting hormones. You also get the added bonus of your room and the home being filled with beautiful fragrance.

A diffuser is very inexpensive and can be bought almost anywhere essential oils are sold. A cotton ball dipped in essential oil and placed near your bedside is a good alternative as well. Take a peek at the Top 100 diffusers on Amazon.

Essential oils are 100% safe to use when diffused. Children and pets will not be harmed by inhaling the scent. In fact, your kids, cars, and dogs will enjoy better quality sleep too!

Use essential oils in the bath. A few drops of essential oil in a warm bath create a blissful and relaxing experience. The warm water and the scent of the oil will work together to put you in the perfect mood for sleep.

Note: Take warm baths an hour before bedtime and not right before. Warm water boosts circulation for a while, which will keep you awake.

Spray bed linen with essential oil. Use a spray bottle to lightly spray your bedsheets and pillowcases. Thus will create a fragrant sleep haven that will last all night.

List of essential oils recommended for sleep problems.

On the other end of the spectrum are oils that promote energy and alertness. Some of these include rosemary, peppermint, grapefruit, lemon, and cypress. Products containing these ingredients may also chase away sleep, so avoid using them in the evening. Instead of relaxing you, they will give you a big energy boost. However, they are great hacks to use during the morning, especially on hectic days when you start feeling drained.

Helpful Sleep Tips

The following are additional biohacking tips that just make sense. In fact, you might be using them already. In addition to the more specific hacks discussed here, these extra little tweaks will give you an added benefit.

Regular exercise. Having a regular exercise routine improves overall health and a healthy body plays a big role in quality sleep. Exercise does not have to be an aerobics class or a gym workout. Biking, swimming, and nature walks are equally healthy. Just make sure you are exercising your body regularly.

Remember, exercising before bedtime is not a good idea as it will energize you.

Make sure your bedroom temperature is right to sleep. The best temperature for optimal sleep is 60-67 F. As you fall asleep, your body temperature drops, so keeping your room cool will aid this process. Maintain your room at this temperature as much as possible, Try wearing socks and prepare a hot water bottle when you are cold.

Take supplements that promote sleep. Natural supplements are totally different from sleeping pills as they are totally natural and have no side effects. They may be helpful hacks if your body is lacking certain sleep-promoting vitamins and minerals. Vitamin B-5, vitamin B- 12, vitamin D and magnesium, iron, calcium, and Vitamin E are important for stabilizing the circadian rhythm. You can buy them over-the-counter supplements to improve your sleep.

Putting It All Together

So, what can we take away from all this?

So, how do you start to use the biohacks discussed here? Which ones are best to start with? Can we use them all together? How can you put together the perfect biohacking plan?

If you are new to biohacking, it’s normal to feel a little overwhelmed. The key is to start small. Think of biohacking as a toolbox. All of the techniques discussed here are the different tools in that toolbox. First, you must customize these tools to meet your needs. Then you need to tweak them to get optimal results.

For example, let’s say you want to start with binaural beats. Download a few tracks and use them for a few nights. Record any changes in your sleep and rate them on a scale of 1 to 1o. 1 would be a remarkable improvement and 1o would be no improvement.

Next, try listening to music or nature sounds and see if certain tracks give you better sleep. Record and rate your findings. Play with different audio tracks until you settle on the type of auditory hacks that work best for you. Next, move onto a new tool and repeat the process.

If you choose to use an acupressure mat, try it out on different surfaces and see how it feels. If you find that it’s just too uncomfortable, discard it and move on to another hack, and so on.

Remember, there is no best or worst hack for sleep. The golden rule is what works best for you.

Suggestions to start sleeping better:

Remember: Biohacking is a process of experimentation. It is a process of discovery through trial and error of what works best for your sleep patterns.

Sleep deprivation is a problem that can bring your life to a standstill. It can hinder you from functioning at your peak. It can seriously affect your mental and physical health. It can damage relationships. More importantly, it prevents you from enjoying life.

Biohacking has been scientifically proven to improve sleep quality. There is nothing to lose and so much to gain by implementing these hacks into your routine.

Finally, biohacking is fun! Once you get the hang of it, you will want to hack other areas of your life like academic and sports performance, weight loss and even better rapport with others. With biohacking.


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