For example, establishing a consistent bedtime, creating a cool, dark, and quiet bedroom environment, or reducing screen time before bed will likely lead to better sleep. Some people even suggest using weighted blankets (if you are really serious about getting quality sleep).
“The consequences of sleep deprivation are serious, so it’s worth learning why sleep matters, how it works, and how to give yourself the best chances of getting a good night’s sleep,” says The Sleep Foundation.
Videos tagged with #SleepHack and #SleepTok are gathering a large following on TikTok. These have accumulated over 700 million views in recent months.
That’s a large following. However, it is understandable, considering we all sleep and are affected when we have poor sleep or no sleep at all.
Bedtime is a part of the human condition, and this is nothing new. The ancient poet Homer said: “There is a time for many words, and there is also a time for sleep.” These are wise words which we possibly appreciate more as we get older and cherish climbing into bed at night and tuning out from the world.
This growing awareness of the importance of quality sleep is also supported by scientific evidence. Scientific studies confirm that a good night’s sleep is good for our brains. This is because during sleep, the brain flushes out metabolic waste through the glymphatic system. The glymphatic system is a waste clearance system in the brain.
Toxic proteins can accumulate when the body hasn’t had enough deep sleep. These can potentially increase the risk of Alzheimer’s and other neurodegenerative diseases.
Neuroscientist Dr Andrew Huberman of Stanford University explains that deep sleep is the body’s repair phase. It’s when growth hormone is released, tissues regenerate, and the nervous system resets.
This means that when your grandmother told you to get some ‘beauty sleep’ in, she knew exactly what she was talking about.
An Introduction To Basic Sleep Hacking
Sleep hacking blends different practices. These include neuroscience, behaviour change, wearable tech, nutrition, and even aromatherapy. These all combine to create customised sleep rituals for optimal health.
The real power of sleep hacking lies in small adjustments which we can all make. Here are just some of them:
Exposure To Light
Exposure to light can impact sleep patterns. Serious sleep hackers are mindful of their exposure to light. This means that if you want to sleep well, you need to be mindful of how you spend your waking hours.
For example, natural morning sunlight, ideally within an hour of waking, helps reset the body’s internal clock. Dimming artificial lights or wearing blue light-blocking glasses at sunset can also help you to fall asleep easily at bedtime.
Temperature
Regulating body temperature is one way to optimise your sleep. Research published in the journal Sleep Medicine Reviews indicates that a cooler core body temperature facilitates the initiation and maintenance of sleep. Some biohackers even invest in thermoregulating pads, such as the Eight Sleep Pod. These dynamically adjust mattress temperature throughout the night.
For those without access to advanced technology, simpler hacks, such as taking cold showers before bed or wearing fewer layers to sleep, can make all the difference.
Sleep nutrition
Sleep nutrition is evolving, too. Magnesium, particularly in forms like L-threonate or glycinate, is being hailed as the mineral of the moment for its calming effects on the nervous system. Glycine, GABA, L-theanine, and melatonin microdoses are also trending as supplements. These are designed to improve sleep latency and duration.
Research by The Sleep Foundation shows that nearly one in three American adults now use some kind of natural sleep aid. Always consult a medical practitioner before using any supplement.
Bedtime Rituals
What do you do before bedtime? Most of us brush our teeth and then fall into bed. However, preparing for bed should be an art if you want some quality downtime. This is because what you do before bedtime is also important for impacting sleep patterns. You can use calming essential oils, such as lavender oil, to enhance sleep quality. Or you can keep a journal or practice gratitude exercises. This behaviour will also help you to fall asleep and have a good night’s rest. Sleep hackers advocate something called a ‘worry journal’ into which you can write your cares and concerns before going to bed at night. Keeping a gratitude journal also helps to settle your mind before bedtime.
The Future Of Sleep
Those who are focused on sleep hacking want to know how their sleeping hours are spent. For instance, they want to know what percentage of their sleeping hours have been spent in deep sleep, or how quickly sleep onset occurred.
Advancements in technology have helped track sleep patterns and provide quantifiable data in response to the many sleep-related questions. Devices like the Oura Ring, Whoop Strap, and Fitbit Sense can give detailed breakdowns of sleep patterns. They can also provide information about body temperature during sleep, including the various sleep cycles, as well as heart rate during different sleep stages.
AI sleep coaching apps are also now emerging. These offer real-time suggestions based on biometric data.
Experts predict that we may soon see adaptive lighting integrated into homes. This lighting will mimic the sun’s progression and help to regulate the body’s circadian rhythms. There is also talk about smart pillows, which will adjust their firmness based on the sleeper’s sleeping position.
It’s all very technical; however, those who are committed to sleep regulation swear by it. Max Lugavere, author of Genius Foods, puts it simply: “I used to treat sleep as optional. Now it’s my secret weapon.”
