8 Lifehacks for Better Sleep

In my upcoming course on Sleep, I highlight that insomnia is a learned behavior that can be unlearned.

In this article, I’d like to offer 8 Lifehacks for better sleep. Whether you’ve been struggling to get a good night’s rest or you’re just looking for ways to enhance your sleep quality, these science-backed tips can help you wake up feeling refreshed and ready to take on the day.

1. Track Your Sleep for Better Results

The first step to improving your sleep is to monitor it. Keeping a sleep journal can provide some insights, but technology like health trackers offers a deeper look. By tracking various factors such as heart rate variability, REM sleep, and body temperature, you can understand what’s affecting your sleep and make informed adjustments.

Key Metrics to Monitor:

• Heart Rate Variability (HRV): Your HRV should increase throughout the night. Aim for a range between 60 and 80.
• Heart Rate: Your heart rate should gradually decrease as you sleep. An optimal sleeping heart rate is between 50 and 55.
• Types of Sleep: Combine your REM and deep sleep for a total of about three hours every night.
• Overall Sleep Duration: Make sure you get at least seven hours of actual sleep, even if you’re in bed longer.

2. Optimize Your Sleep Environment

Creating the right environment is crucial for good sleep.

• Light: Block out all sources of artificial light in your bedroom. Use blackout shades and cover any electronic LED lights with black tape.
• Blue Light Exposure: Minimize screen time two hours before bed. Use apps like Lux to reduce blue light on your devices.
• Temperature: Keep your bedroom cool, ideally between 62-67 degrees. You might also consider using a bed cooler for more precise temperature control.

3. Manage Metabolic Disruptions

If you wake up in the middle of the night, it could be due to cortisol and adrenaline spikes from late-night eating or metabolic issues. Here are some solutions:

• Digestion: Avoid eating 2-3 hours before bed.
• Blood Sugar: Consume C8 MCT oil before bed to stabilize blood sugar levels.
• Protein: Add protein like collagen or glycine to your bedtime routine.

4. Limit Sleep Disruptors

Certain substances can significantly impact your sleep quality.

• Caffeine: Avoid consuming caffeine after noon to ensure it doesn’t affect your sleep.
• Alcohol: Refrain from drinking alcohol at least 4-5 hours before bedtime, as it can significantly disrupt your sleep quality.

5. Reduce Electromagnetic Fields

Electromagnetic fields from WiFi can disrupt sleep.

• Home WiFi: Turn off your router at night or use devices like Faraday cages to block these fields.

6. Improve Breathing & Sleep Position

• Mouth Taping: Consider mouth taping to ensure you breathe through your nose, increasing nitric oxide and improving your parasympathetic nervous system function.
• Sleep Position: Avoid back sleeping to prevent neck crunching and mild sleep apnea. Use specialized pillows to maintain a neutral neck position.

7. Calming Comfort with Weighted Blankets

A weighted blanket can provide a calming effect, helping your nervous system relax. Choose one that’s about 10% of your body weight and made with organic materials to avoid exposure to harmful chemicals.

8. Purify Your Nighttime Air

Use a HEPA filter to remove particulates and allergens from the air. This not only improves air quality but also reduces low-grade inflammation and nervous system activation.

Conclusion

Implementing these Lifehacks can significantly improve your sleep quality and overall health. Start by tracking your sleep, optimizing your environment, and making small changes to your routine. Remember, sleep is crucial for your body’s repair and detoxification processes. By following my advice, you can wake up feeling more refreshed, energetic, and ready to tackle your day.

Take control of your sleep health today with these actionable tips and experience the benefits of a well-rested life.

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