- Get an app on your screens that filters out blue light
The blue light emitted from electronics turns off melatonin, the sleepy hormone your pineal gland produces that regulated your circadian rhythm. AKA the thing that tells your body it is time to go to bed. I use the app F.LUX for my computer and TWILIGHT for my phone. It adjusts your phone and computer for you to filter out the most blue light. I love both of these apps and they have helps me tremendously with my light sensitivity. Also if you get headaches or migraines frequently downloading this app would be a smart move as light is known to be a trigger.
2. Invest in an air filter
My fiance got an Air Oasis and it defiantly makes a difference in the quality of air in our house. We have two cats and the ventilation in our apartment can cause the air to get stale sometimes. Especially at night I find myself waking up and when I put the air filter in the room I notice myself not waking up until morning and I feel much more clear-headed
3. Invest in a red light night light:
These night lights have a red-tinted bulb. The red light does not turn off your melatonin and it’s helpful if you need to go to the bathroom in the middle of the night.
4. Herbal Supplements:
Organic Chamomile tea, GABA, Adrenal Supplements, Ashwagandha, ect.
Do your own research and find what works for you. I personally do not like melatonin even in low doses, out of all the people I’ve come into contact with only one of them has had melatonin work for them. So I always suggest checking out other herbal approaches.
5. Deep Breathing Before Bed
Our bodies need oxygen and taking deep breaths can oxygenate our mitochondria as well. Getting good oxygen to your brain and body can help turn off your “animal brain” that worries about everything you did and didn’t do that day. This can help you learn to regain control and send you into a calm place. JUST BREATHE. Here is a breathing technique I use- Sit or lay comfortably and imagine your body being rooted into the ground, becoming one with the earth. I always imagine myself in a forest or imagine myself laying on the floor. I focus on the trees I see and inhale a deep breath of fresh pine air about 5 times or until I am fully enveloped in calmness. I then come back to my body and by that time I am completely relaxed. I have taught my little boy to breathe deeply with me and it has helped him fall asleep faster. When we are stressed we tend to take shorter breaths and deplete the oxygen in our bodies. Remember to breathe you got this!
6. Sleeping induction mat.
This spiky mat may look a bit like a torture device but I assure you it is not. You lay on it before you go to bed and it can help turn off your “animal brain”. Laying on it may be a bit uncomfortable because your body is unsure what this “thing” is that is poking it. Your animal brain may turn on and tell you to get off the mat. My advice is to stay on, once your body realizes it isn’t going to die it will release endorphins and you may feel very relaxed.
7. 1 Tbs of organic, preferably local raw honey.
This hack is more of a “better sleep” hack. Taking a tablespoon of honey before bed can help give your body the glucose it needs at night to help your body repair while you sleep. Talk to your doctor especially if you are diabetic.
8. Put yourself first
Whatever it is that is keeping you up at night find a solution. Do not accept your bad sleep as a “normal” thing for you. You have the power to achieve anything you want to. If one thing doesn’t work then try another! It took me the longest to bio-hack my sleep and it was so WORTH IT! Do not give up! Having great sleep will allow you to get into a better flow state during the day and help with your overall health. The best investment you can make is in yourself.