Biohack Your Brain by Kristen Willeumier

Author:Kristen Willeumier
Language: eng
Format: epub
Publisher: William Morrow
Published: 2020-12-29T00:00:00+00:00

Six Ways to Get at Least Seven Hours’ Sleep Per Night

Get on a sleep schedule. One of the best ways to increase both your sleep quantity and quality is to go to bed and get up at the same time every day, including on the weekends. Doing this resets your body’s internal clock so you tire at the same time every night, cuing your body to prep for sleep.

Turn down the temperature. Your body lowers its core temperature to help initiate sleep, so turning down the thermostat or opening a window can help stimulate the process. The ideal room temp for sleep is between sixty and sixty-seven degrees Fahrenheit.14

Ignore your phone, tablet, television, and laptop. You’ve heard this advice before, but that doesn’t stop people from staring at their phones right up until or even after they turn out the lights. But the blue light emitted by smartphones, laptops, computers, tablets, and televisions can stimulate the brain, preventing you from falling asleep. Instead, say good night to your technology at least ninety minutes before you want to go to bed. If you can’t make this commitment, invest in blue-blocking glasses or use an app that filters blue wavelength.

Adopt a sleep ritual. In my house, we dim the lights around 8:00 every night, helping cue the body to start producing melatonin. Around 9:30 p.m., I’ll take our rescue dog, Oscar, on his last walk, brush my teeth, wash my face, and crawl into bed with a good book, which I’ll read for a few minutes before shutting off the light.

Stop eating three hours before bed. Eating dinner or snacking too close to bedtime can cause indigestion and prevent you from falling asleep and staying there.

Take a bath with sleep-enhancing ingredients. When I think I might have trouble falling asleep, I draw a warm bath with Epsom salt. When dissolved, the salt releases magnesium, which penetrates the skin to calm and relax muscles and nerves. Adding a few drops of the essential oil lavender to a bath can also help promote sleep, according to research.15

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