Excel & Thrive

Feeling tired? A good night's sleep is crucial for our overall well-being and productivity. In fact, nothing affects how we look and feel more than sleep. Sleep affects everything, and is when your body repairs and revives itself.

However, in today's fast-paced world, many people struggle to get the quality and quantity of sleep they need. In this post, we will explore various biohacks and recommendations that can help you achieve the best and most optimal sleep possible.

From lifestyle changes to cutting edge sleep aids -
we have got you covered!

First, start with these simple steps:

Follow the 3-2-1 rule!

No food within 3 hours of bedtime
No liquids within 2 hours of bedtime (small sips of water is ok)
No screens within 1 hour of bedtime

Follow these tips courtesy of Dr. Andrew Huberman!

Get morning sun in for 5-10 mins, within 30-60 mins after waking. Do this again in late afternoon, prior to sunset.
Avoid caffeine within 8-10 hours of bedtime (more if you are a slow caffeine metabolizer)
Limit daytime naps to less than 90 minutes, or don’t nap at all.

Now, a deeper dive.

Prioritizing your Sleep Hygiene

Before diving into biohacks and products, it's important to establish a solid foundation for optimal sleep by following good sleep hygiene practices. Maintain a consistent sleep schedule (go to bed and wake up at roughly the same time every day), create a calming bedtime routine, and create a sleep-friendly environment by keeping your bedroom cool, dark, and quiet.

Optimize Your Sleep Environment

Investing in the right sleep products can significantly enhance your sleep quality. Consider the following recommendations:

a. High-Quality Mattress and Pillows: A comfortable and supportive mattress and pillows can make a world of difference. Look for options that suit your preferred sleeping position and provide proper spinal alignment. Do not skimp here, you spend a significant portion of your life in bed.
b. Blackout Curtains or Sleep Mask: Blocking out external light can help regulate your body's natural sleep-wake cycle, promoting deeper and more restful sleep.
c. White Noise Machine or Earplugs: If you're easily disturbed by noise, a white noise machine or earplugs can mask disruptive sounds and create a peaceful sleep environment. We love this fan, and travel with it wherever we go.

Embrace Sleep-Enhancing Technology

With advancements in technology, several innovative sleep aids have emerged. Consider the following options:

a. Smart Sleep Trackers: These devices monitor your sleep patterns, providing valuable insights into your sleep quality, duration, and disruptions. They can help identify areas for improvement and track progress over time. We love our Oura rings!
b. Light Therapy Alarm Clocks: Mimicking natural sunlight, these clocks gradually increase light intensity to wake you up gently. They can regulate your body's internal clock and improve the sleep-wake transition.
c. Smart Mattresses and Sleep Systems: Some mattresses and sleep systems utilize technology to adjust firmness, monitor sleep quality, and even provide personalized temperature control, optimizing your sleep environment. Temperature regulating mattress toppers are a game-changer! I am a hot sleeper, and absolutely love my Ooler. I turn it down to 50 every night and never sweat the bed.

Incorporate Sleep-Friendly Supplements and BioHacks

Certain supplements and bio hacks can support your sleep-wake cycle and improve sleep quality:

a. Magnesium, L-theanine, Inositol and Glycine
b. Melatonin: A naturally occurring hormone, melatonin helps regulate sleep. Consider melatonin supplements if you have trouble falling asleep or adjusting to new time zones. But it is not a supplement that you should use every night.
c. Essential Oils: Aromatherapy with relaxing scents like lavender, chamomile, or valerian can create a calming atmosphere conducive to sleep. Use essential oil diffusers or apply diluted oils to your skin.
d. Blue-Light Blocking Glasses: Blue light emitted by electronic devices and screens can interfere with your sleep hormone production. Wearing blue-light blocking glasses in the evening can minimize this disruption. Here is our favorite brand - put these on as soon as the sun goes down.

Develop a Relaxing Bedtime Routine

Establishing a consistent bedtime routine signals your body that it's time to wind down. Consider activities such as reading a book, taking a warm (but not hot) bath, practicing mindfulness or meditation, or listening to soothing music. This can also be a great time for some gentle stretching, foam-rolling, and/or breath work.

Achieving the best and most optimal sleep requires a multi-faceted approach that encompasses lifestyle changes, a sleep-friendly environment, and the integration of innovative sleep aids and biohacks. By prioritizing sleep hygiene, optimizing your sleep environment, embracing sleep-enhancing technology, and incorporating sleep-friendly supplements, you can significantly improve your sleep quality and overall well-being.

Remember, it's essential to experiment and find what works best for you. Incorporate these biohacks and product recommendations into your routine gradually and listen to your body's signals. Sleep well, and wake up refreshed to embrace each day with energy and vitality.

Until next time!