Now it is time to bring sleep month all together. Over the last month we have discussed various factors and their effects on sleep. The final step now is to provide you with a resource full of tips, tricks and hacks to ensure you sleep like a baby again.
Design your Sleep Sanctuary
A bedroom should be a place to escape, unwind and sleep. It should not be your main ‘hangout’ place where you watch movies or get hooked on the latest netflix series. Even more importantly, your bedroom should not be another place where you do work.
The bedroom really is designed for two activities and should remain this way! The increase in leisure and work activities you do within your bedroom will promote a negative association with you, your bedroom and sleep. This combination will increase the likelihood of you having a poor night’s sleep. However, if you draw a line in the sand and keep the work, movies, social media at the door, you are setting yourself up for success and unbelievably good sleep.
My goal with this article is to outline the ultimate sleep sanctuary that everybody should strive for. The idea is to provide you with the tools and tricks to create your own sleep sanctuary at a low cost or higher cost if you really want to get serious. But these small changes and additions could be the most impactful investments you ever make to your sleep.
Creating the Perfect Sleep Sanctuary
The sleep sanctuary aka the bedroom, really the most important room in the house to get right. As mentioned above, you need to set yourself up for success. If it is not sleep or sex (sex has many positive sleep benefits) leave it out of the bedroom!
Below what you will find is a list of key things to include to promote a good night’s sleep.
“BUT my phone is my alarm in the morning”
Simple buy an old school alarm clock (one that doesn’t emit light). There is no need for you to be surrounded by technology 24 hours a day. Try to make your bedroom a Tech-Free Zone! As discussed in an earlier post the EMF from your phone is causing more harm than good and is something you don’t want to deal with. Beside the EMF’s your body will have to deal with the bluelight from the phone screen. This can be mediated with an app on the phone, such as FLux, which will extract bluelight from your devices (both laptop and phone). On top of this if you are really serious, like me, I would suggest changing your light to low blue light bulbs and investing in some blue blocking glasses to really full proof your exposure to blue light exposure at night.
Black it Out: Every sleep environment should be blacked out, there should be no light seeping through the window or the curtain. Obviously this is even more important if you are living in a city environment. There is some research that has shown that our skin is so sensitive to light that even if we wear an eye mask and shine a light the size of a pin prick on the back of the knee, it will disrupt/disturb our sleep.Therefore, any light seeping through the curtain or even a small flashing light from any form of technology (e.g. like a charging light or alarm clock) is going to greatly impact your sleep.
Target: Ideally you want to be able to extend your arm out in front of you and it should be dark enough that you should not see your hand.
Airflow: Crack the window!
First, check that your room is mold free and regularly stay on top of this! Nothing more important than this!
Stale air is the last thing you want in a bedroom, you want free flowing air. This free flowing air will promote the concentration of negative ions within your bedroom especially if you live close to nature. However, if this is not possible or ideal due to temperature or pollution from living within a city you want to look at investing in an ioniser. This will work to produce negative ions within your sleep environment and will help get you bouncing out of bed in the morning.
Essential oils are a great way to really create that sleep sanctuary with some sleep aiding scents. Aromatherapy has been used for years and is well recognised for its sleep aiding benefits. There are a wide variety of different oils associated with promoting sleep.
Sleep Aiding Oils: Lavender, Ylang Ylang, Clary sage, Jasmine
Don’t have a diffuser, no worries mix essential oils with a carrier oil (eg coconut oil) to topically apply to skin. Don’t apply directly as concentration is to high for skin and as for anything there can be too much of a good thing.
Plant are natural air purifiers and a great addition to any sleep sanctuary not only will they keep the air fresh they will also aid in decorating and livening up your room.
Mattress & Pillow
When talking about a sleep sanctuary the Mattress & Pillow combination cannot be skipped over. These two elements are key component as discussed in previous post. In my opinion you can not go past the ECOSA mattress and pillow as it caters to all sleep positions and body types.
Sleep Aiding Gadgets and Strategies
If you really want to improve your sleep, then this next section is for you! I will provide some powerful sleep tracking and hacking tools, that will take your sleep to the next level.
Sleep and Performance Tracking:
Are you rested and recovered? What is quantifiable is measurable.
HRV has been shown to be one of the most powerful measures in identify and tracking excessive stress. It could be used to track mental stress or training stress such as overtraining etc. It measures this by calculating the time variation between heart beats.
Majority of tracking tools now utilise HRV and the tracking tool you choose to use is up to you and your budget. Like anything in this domain the more you spend the more you get. But you also don’t have to spend a fortune to get HRV tracking benefits.
HRV4 Training is a perfect option for the price sensitive person as all you need is the app (small cost: $15.99) and a newish mobile phone that has the capability to track through camera lense (most phones these days). This app is great as it combines with with subjective measures to get a well rounded picture. The app offers a pro-version with even more capabilities (less than: $50/Year). In my opinion whether go go on pro-version or not HRV is an essential measure for any high performing athlete or worker.
If you want to get serious, the Oura Ring in my opinion is the best personal sleep tracking device on the market! This company has managed to compress everything in to a ring! No, not a watch but a ring! The light sensor of the ring capture 250 samples per second for a constant flow of reliable data. The ring detects the pulse waveform and amplitude variation, and exact time between heartbeats. It is also equipped with a precise 3D accelerometer and gyroscope to track activity and it’s intensity. Finally, it also records body temperature and tracks it to the minute. These combined measurements provide a high power measure for tracking your current health status. It has phenomenal capabilities for such a small device and the new model coming out next month is now even smaller and more powerful. If you are passionate about sleep this is a device you need to check out! Also they have offered a discount of $50 US at check out with code “Taylored”
Body Temperature Regulation:
If the breathability of your new ECOSA mattress is not regulating your temperature enough and you run hot temperature like me, you can take it a step further and get yourself a Chili Pad. This will offer you the ability to set the temperature of your bed for optimal sleep quality. It even gives you the ability to individualise the temperatures to each partner’s needs. This has been referenced by many Kelly Starrett & Tim Ferriss as one of the most powerful sleep hacks you can implement.
My favorite Downregulation Sleep Aid:
When wired and tired with plenty on the mind and you can not seem to downregulate, that is when I use the Headspace Mindfulness App. This app not only aids in meditation practice and mindfulness but offers a great selection of sleep aiding sessions include my favorite 10 min sleep session that knocks me out everytime.
For those trying to get to sleep in noisy environments. Get yourself an app or device that plays White Noise or Water Noise both of which have been clinically shown to help you get to sleep.
Grounding or Earthing is the connection to the Earth’s natural negatively charged energy. Known to increase mood, decrease inflammation & stress, it is simple and powerful. The hallmark of grounding is its ability to achieve alpha brain wave state, which is seen in deep meditative states and in healing sleep states. There are many ways to do this, but the simple version involves you getting into nature and kicking off your shoes.
But with technology we can now produce this energy through PEMF (Pulsed Electromagnetic Field) Therapy & Electrical Stimulation. These are some of the most powerful biohacking tools with proven benefits. The Earthpulse, a grounding mat or grounding bedspread, is a PEMF therapy device that provides better sleep & recovery than ever before. It is not a cheap device but if you are serious about your sleep it is money well spent!
Wake up Fresh & Ready to Go:
Bounce out of bed with a Sunrise Alarm Clock. The Natural light alarm clock was designed for a more natural wake-up. The lamp emits natural light as an alarm to improve your ability to function in the morning.
Other alternative is phone apps such as Sleep as Android that wakes you up in lighter stage of your sleep cycle by tracking movement and noise, helping you wake up fresh in the morning. I am sure we have all felt the effects of the alarm going off while we are in a deep sleep, and well it really isn’t fun. This app also allows you to rate and track your sleep. Plus it is great if you want to see if you snore as it offers a recording function.
Circadian Rhythm Hack
One of the most powerful things you can do for priming your circadian rhythm is morning exposure to sun (No sunglasses or sun protection if possible). This coupled with light movement such as yoga, some mobility or a walk. You will not only be energised for the day ahead but syncing the body clock to the sun.
But what if this is not an option?
Treat Winter Blues
We have discussed the powerful effects of bluelight in affecting your sleep, if utilised smartly it can be a great tool in establishing circadian rhythm especially when access to natural light isn’t easy. The Re-Timer is a tool that you can wear either in the morning or evening, depending on how you want to change your sleep. The light is UV-free and has been independently tested for eye safety to the international standard.
Sleep Enhancing Supplement
Magnesium is an important mineral and is necessary for overall health. Every cell and organ in your body requires this mineral to function properly. It contributes to bone health, along with brain, heart and muscle function. Magnesium is found in foods such as; green vegetables, nuts, cereals, meat, fish and fruit, so it is important that you aim to eat these foods regularly.
Magnesium is often the first supplement to be suggested for sleep, due to magnesium ability to activate the parasympathetic nervous system (down-regulation system). Therefore, deficiency in magnesium can lead to poor sleep and even insomnia.
Certain populations are at a higher risk of magnesium deficiency, including those people with digestive diseases. Issues with your digestive tract can cause your body to not absorb vitamins and minerals properly, resulting in various micronutrient (vitamins and mineral) deficiencies. Other people affected by this deficiency include diabetics, individuals with an alcohol dependence, older adults (many factors could affect this including current inflammatory state, disease, quantity of food intake) and athletes. It is recommended that athletes get sufficient magnesium to assist in recovery from large training loads
The Institute of Medicine suggests a daily oral dietary intake of 310–360 mg of magnesium for adult women and 400–420 mg for adult men.
Transdermal (absorbed through skin):
Often not thought of when it comes to supplementing magnesium but an Epson salt bath or a Float, which has a high concentration of magnesium, can be absorbed through the skin and bypass the gastrointestinal track. Therefore, these are great alternative methods if you struggle with oral supplementation. Additionally, you can get magnesium sprays, which are great to apply prior to jumping into bed.
What is the best option?
Yet to be conclusively defined. Transdermal does seemingly offer great potential but I think a combination of both may be best! Oral is easy to comply to on a routine basis where booking in for a float is often less frequent. My routine is a weekly Float coupled with daily supplementation of BePure new Magnesium.
The ability to hack your sleep is endless and this is a quickly growing industry as we learn more about the power of sleep. Above is a my favorite sleep hacks and if implemented you will achieve the best most restorative sleep possible and feel amazing for it!