Content Summary
If you’ve been feeling like you could use a little extra energy, better sleep quality, and improved overall health, then biohacking may be the answer. Biohacking is the process of making changes to your lifestyle habits in order to “hack” the body’s biological functions and achieve positive health changes.
Whether it’s through diet, exercise, or sleep habits, there are ways that we can use biohacking techniques to improve our lives and make us healthier. Let’s take a look at what biohacking is and how you can use it to improve healthy life and sleep quality.
What Is Biohacking?
Biohacking is simply "do-it-yourself" biology. It involves making simple changes (such as in diet, exercise and sleep habits) in order to improve health, safeguard from disease and overcome issues like sleep deprivation.
It is a fairly new practice and although it has its basis in biology, is not considered a science per se. However, its potentials could be huge. Studies on the field are ongoing and the findings are very promising. Biohacking has been already shown to have a major impact on many areas of physical and mental health.
Biohacking is the practice of making changes to your lifestyle in order to “hack” the body’s biological functions and achieve positive health outcomes. It is a new way of looking at health that combines traditional medical knowledge with an experimental approach in order to improve overall well-being.
Biohacking is an experimental process because each person's body works differently based on their individual genetic makeup; thus different strategies will work for different people. Therefore, one should take caution when attempting any new type of regimen and always consult with a medical professional before trying anything new.
The Benefits of Biohacking
Biohacking has been found to have many benefits for both physical and mental health. Studies have shown that biohacking can help reduce inflammation, optimize hormones, increase energy levels and concentration, improve metabolism, reduce stress levels and even boost mood and libido. Additionally, it has been found to have a major impact on sleep quality by helping people fall asleep faster and stay asleep longer.
There are three categories of biohacking:
- Nutrigenomics is related to nutrition, stress management and hacking your surrounding environment, such as sound and light.
- DIYBIO or do-it-yourself biology. This is where non-professional scientists conduct experiments in biohacking and share the results with likeminded people. The goal is to prove that the average laymen can become a successful biohacker.
- Grinder biohacking focuses on technology such as implants and chemical supplements for hacking the body's biology. This is absolutely NOT recommended as the risks may be far greater than the benefits. This is better left to the total fanatics.
Mariya Ercoli
How to Improve Sleep Quality with Biohacking?
What should you focus on:
Sleep scientists tell us that it's not the number of hours that matter. It is the quality of your sleep that is essential for physical and mental health. Many people sleep for 7 – 8 hours a night but still wake up feeling drained and unrested. This is because the quality of their sleep is poor.
They are unable to enter into the state of deep sleep that relaxes and rejuvenates the body. Quality sleep means waking up energized and filled with vitality, regardless of how many hours you have slept. This needs to be your main focus; not just falling asleep, but sleeping well. We can use a number of safe and natural biohacking techniques to improve our overall sleep quality.
We will discuss some of the most popular and successful sleep hacks to help you:
Overcome Insomnia
Fall asleep faster
Improve the duration of sleep
Improve the quality of sleep
Promote deep, restful sleep
Some so-called experts claim that biohacking requires various gadgets and complex measurements to monitor brain waves and other responses. Always remember that nobody knows your body better than you. You will know what works best for you by how you feel.
You will be able to measure the results by how much your sleep improves. You may find that you enjoy biohacking so much that you want to delve deeper. As your knowledge and skill increases, you may want to try gadgets and measuring tools. But for now, let’s keep things simple.
Mariya Ercoli
Getting Started With Biohacking
If you’re interested in trying biohacking for yourself, there are several steps you can take right away. First off, start by assessing your current lifestyle habits to determine which areas need improvement such as diet or exercise.
Once you’ve identified these areas of focus, start making small changes one at a time until they become part of your daily routine. Additionally, consider tracking your progress with tools such as wearable fitness trackers or apps like FitBit or MyFitnessPal – this will help you stay motivated by seeing the results of your efforts over time!
Finally, don’t forget about adequate rest – research suggests that 8 hours per night is optimal for most adults so make sure you prioritize sleep each night too!
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1.Get Rid of Blue Light Screens
Science tells us that light from the blue side of the spectrum disturbs the brain's production of melatonin, a hormone that regulates sleeping and waking. Exposure to blue light sources, especially in the evening, can drastically disturb your sleep.
Blue light can be light coming in through the window, as well as light from regular and LED bulbs. Digital screens including PCs, laptops, tablets, and TV screens are also huge emitter of blue light.
This hack is simple. Keeping all light out of your bedroom is the fastest and most effective ways to improve sleep. There are several ways you can do this:
Use blackout curtains to completely block out any daylight from filtering in. This is especially beneficial for late sleepers and people who work night shifts and sleep during the day.
A low-intensity amber night light is fine if you absolutely cannot sleep in a totally dark room. These types of bulbs do not give off blue light. A good idea is to install dim amber lights in the hallway as well for those trips to the bathroom. This will help you quickly fall asleep again when you are back in bed.
Invest in a blue light-filtering sleep mask. However, note that your whole body absorbs blue light through the skin. If this hack doesn't work for you, you will need to try the blackout curtains. Ensure that your home lighting is sleep-friendly. Our body starts producing melatonin a couple of hours before we go to bed, making us feel sleepy.
However, too-bright lighting in the home, as well as television and computer screens, can inhibit the production of melatonin. Keep your home lighting dim amber or red and yellow spectrum lighting is the best choice and don’t watch TV or sit in front of the computer directly before going to bed.
This is because when your skin absorbs blue light, it starts producing cortisol, a hormone that increases alertness and weakens the effect of sleep-inducing melatonin. Wear amber-tinted glasses during the last 3-4 hours of daylight. This is another simple hack that supports "dim light melatonin production".
This technical term means the production of melatonin during evening hours. Amber-tinted glasses are glasses that have yellow or orange lenses and are very inexpensive – but they could be just the hack you need for better sleep.
Become aware of the blue light sources surrounding you during the evening and banish them. This hack should give you fast results where you induce an improvement in your sleep in a few days.
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White noise, in general, is a great sleep-inducer and numerous studies back this up. It keeps your brainwaves steady helps maintain sound asleep all night. You can easily access white noise with a fan. A ceiling fan or a regular fan will work equally well. Simply keep it on all night. The sound will lull you to sleep and the consistent whirring will help sleep deeply throughout the night.
2.Does Exposure to Sunlight Improve Sleep Quality?
Exposure to sunlight helps our body maintain its circadian rhythm by sending signals to our pituitary gland and hypothalamus. Circadian rhythm simply means our body's internal clock. Keeping it balanced and stable is essential for quality sleep. Our circadian rhythm also regulates a number of important hormones, including melatonin.
As mentioned earlier, melatonin is vital for sleep. It also combats depression, which could affect sleep quality. It works like this: exposure to sunlight during the day boosts 'dim light melatonin production' which begins after sunset. Spending time in the sun prepares your body for peaceful sleep by boosting dim light melatonin production.
This one of the simplest sleep hacks you can use – and it's completely free! It’s as easy as a walk in the park during lunch break, or having a smoothie at an outdoor café. No matter how busy your day, there are still many opportunities to grab some sun.
How much time should you spend in the sun? Ideally, 15 – 20 minutes a day at least. Of course, this also depends on several factors, such as the climate you live in, the season, the time of day, how sensitive your skin is, and how much of your skin is exposed. Studies show that sitting near a well-lit window is another way to expose your skin to blue light during the daytime. This is the perfect hack for rainy days or when it's too cold to go outside.
Use a Light Therapy Box
If it is difficult for you to get into the sun on a regular basis, a light therapy box is a good alternative. This is a device that emits blue wavelength light. It is designed to balance your circadian rhythm in the same way that exposure to sunlight does.
Place the box a few feet away from you but do not face it directly. Placing in your peripheral vision is recommended. Expose yourself to the light for 15-30 minutes. Expose as much skin as possible during your session. Ideally, you should do this at the same time every day to maintain your circadian rhythm.
3.Use an Acupressure Mat
This a regular mat padded with foam and covered in sacking. It is embedded with plastic disks that have protruding spikes. It is believed that these mats are an adaptation of the bed of nails used by yogis during meditation – ouch! But don’t worry; an acupressure mat is nowhere near as hard!
It's similar to a massage chair or an acupressure machine but at a fraction of the cost. Prices range from $20 to $40and they are available online. Acupressure mats are surprisingly durable and easily washable as well.
How Does an Acupressure Mat Work?
A typical mat contains more than 800 "massage points" or spikes that deeply massage your body. They relax tense muscles, relieve aches and pains and promote great sleep. Millions of people who have used them report an immediate improvement in sleep quality, especially when they use them in the evenings.
An acupressure mat also works like a charm to relieve back, neck and joint pain. If you suffer from these conditions in addition to sleep deprivation, you are getting a double benefit. It improves metabolism and digestion so it is really a "holistic hack" for overall health and wellbeing. It improves blood circulation, which also promotes sound sleep.
4.What are Binaural Beats and Music Therapy?
Binaural beats are auditory tones that affect brainwaves. The frequency of the beats changes the brainwaves to achieve specific outcomes. Binaural beats are used to improve creativity, concentration, and sleep.
How Do Binaural Beats Work?
The sound frequencies presented to each ear are different, therefore, a good set of stereo headphones is required. There are special binaural beat headphones available on the marketplace but any good quality headphones will work just as well.
The frequency of each tone must be less than 30 Hz to be effective. This allows the two different beats to be heard together as a single tone. The brain interprets the two beats as one consistent sound frequency. This is called the Frequency Following Response. It then regulates its waves in accordance with this tone.
Binaural beats are designed with specific algorithms to hack your brain into a certain frequency. Our brains use different frequencies when performing tasks. For example, it uses Delta and Theta waves for sleep. They are related to relaxation, calm and deep sleep. The binaural beat you listen to hacks your brain to generate these brainwaves.
If you are thinking that binaural beats are some kind of weird, alien music, you are totally mistaken. They are amazingly soothing, ethereal and beautiful. You will experience calm, blissful thoughts as you gently drift off to sleep.
5.How to Use Music Therapy for Better Sleep?
If nature sounds or binaural beats just aren't your thing, there is another alternative. If you love music then music therapy is the perfect hack for you. Music therapy or the use of soothing music has been scientifically proven to promote relaxation and sleep.
It is a great alleviator of physical stress which could be causing bad sleep. Moreover, music therapy has been shown to balance the circadian rhythm.
Mariya Ercoli
How Does Music Help with Sleep?
When soothing waves of music interconnect with our brainwaves, we begin to relax and drift off to sleep. Over time, the brain will associate this type of music with restfulness and sleep. It will learn to relax almost immediately and you will have no trouble falling asleep.
What is "Soothing" Music?
Loud, fast music like hard rock or rap will alert your brain and keep you awake. Soothing music is the opposite. It is slower with soft beats and rhythms. Research has shown that the best music for sleep is:
Classical music like Sonatas and piano pieces. A popular favorite is Beethoven's Moonlight Sonata
Soft rock. If you're a rock lover, save the hard rock for daytime. Instead, listen to your favorite soft rock tracks during bedtime. These should be tracks where the emphasis is on melody and words rather than on beat.
Ambient music. This includes instrumentals with slow to medium beats. You can find instrumental versions of your favorite songs as well. One of the most popular is Hotel California.
Hymns. A great choice for the more religious or spiritually-inclined. Again, it's a good idea to experiment with these different audio therapies as well. You may find that some genres – not necessarily your favorite – work better for you.
6.What is Aromatherapy and How to Use it to Improve Sleep Quality?
A lot of people look at aromatherapy with skepticism. They see it as a fad or something used by meditation and spiritual fanatics. But science has shown that the scent of essential oils affects our brain in various ways. They can calm anxiety, uplift mood and inspire optimism. Most importantly, they are potent insomnia-busters.
How to Use Essential Oils?
Using a diffuser. The best way to use essential oils is to inhale the scent. This is because the olfactory nerves in our nose are directly connected to the brain. The scent of the essential oil travels quickly to the brain, triggering sleep-promoting hormones. You also get the added bonus of your room and home being filled with the beautiful fragrance.
Use essential oils in the bath. A few drops of essential oil in a warm bath creates a blissful and relaxing experience. The warm water and the scent of the oil will work together to put you in the perfect mood for sleep.
Note: Take warm baths an hour before bedtime and not right before! Warm water boosts circulation for a while, which will keep you awake.
Spray bed linen with essential oil. Use a spray bottle to lightly spray your bedsheets and pillowcases. Thus will create a fragrant sleep haven that will last all night.
Mariya Ercoli
To follow is a list of essential oils recommended for sleep problems.
Chamomile essential oil. This is a natural sedative extremely inductive to sleep.
Marjoram essential oil. A natural antidepressant and anxiety reliever that aids in better sleep.
Clary Sage essential oil. This is also a very calming and natural sedative.
Frankincense essential oil. This is hailed as a miracle oil because of its many therapeutic properties. As a sleep agent, it lowers your body temperature to the optimum level required for quality sleep. It also clears the nasal passages, allowing you to breathe deeply during sleep.
Ylang Ylang essential oil. Lowers blood pressure and stimulates feelings of tranquility and peacefulness.
Lavender essential oil. This oil has been used for centuries for calmness and relaxation. In addition to its heavenly scent, lavender is a great sleep agent.
It promotes REM sleep. This is a deep sleep during which the heartbeat slows down and muscles relax completely. This is the best quality of sleep you can get.
Orange and rose essential oils. When combined together, these two oils make a potent, blissfully fragrant sedative.
Valerian essential oil. The scent of this oil will help you stay sound asleep all night. It also relaxes the body and promotes a sense of tranquility and wellbeing.
Bergamot essential oil. Promotes better sleep by lowering heart rate and blood pressure. It also gives you the added benefit of relieving anxiety.
Mariya Ercoli
On the other end of the spectrum are oils that promote energy and alertness. Some of these include rosemary, peppermint, grapefruit, lemon, and cypress. Products containing these ingredients may also chase away sleep, so avoid using them in the evening. Instead of relaxing you, they will give you a big energy boost. However, they are great hacks to use during the morning, especially on hectic days when you start feeling drained.
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7.Sleep Friendly Foods:
We all love food, and luckily, this food hack includes foods that everybody enjoys. This hack allows you to get creative and prepare dishes that are not only delicious but will also help you sleep like a baby!
The following is a list of sleep-friendly foods that have been proven to be highly beneficial for sleep. Incorporate them into your diet, especially at dinnertime and be amazed at how the quality of your sleep improves.
Kiwi; Fatty fish (salmon, tuna, halibut, mackerel); Cherries; Poultry; Avocados; Leafy greens, especially spinach; Nuts, especially pistachios, almonds, and walnuts; Cheese; Chamomile tea; Starchy foods (potatoes, yams, plantains); Peanut butter; Bananas; Oatmeal and cereal.
These foods contain tryptophan, an amino acid that produces serotonin (a hormone the relieves stress, promotes calmness and uplifts the mood). They also contain the all-important melatonin. Eating these foods regularly promotes what scientists call "sleep hygiene". Sleep hygiene means the food habits that we develop, especially before bedtime, to promote sleep.
Best of all, the foods above are not only well-liked by most people but can be combined in salads, desserts, casseroles or eaten on their own on a daily basis. Make it a habit to eat at least one or two of them at every meal, but especially dinnertime. A handful of nuts, a small bowl of oatmeal or a banana make great before-bedtime snacks too.
I think you would agree that practicing food hygiene is one hack that is easy and enjoyable. So, get creative! Play around with sleep-friendly foods and see which ones make the best sleep hacks for your body.
Don't sabotage your sleep by indulging in the following foods:
Coffee, soda and energy drinks, which are all high in caffeine (even non-cola soda contains caffeine); Chocolate; Spicy foods and chili; Peppermint; Alcohol (alcohol may make you drowsy for a while but in fact, it is a big sleep disrupter. Alcoholic beverages will make it difficult for your brain to enter into the deep sleep cycle necessary for quality sleep). High-fat foods; Salty foods.
Foods high in water content such as watermelon and cantaloupe. You want to avoid disrupting your sleep with frequent trips to the bathroom! This is not to say that you must cut these foods out of your diet permanently. Just try to limit them to daytime hours in order to prep your body for a good night's sleep.
8.Helpful Sleep Tips
The following are additional biohacking tips that just make sense. In fact, you might be using them already. In addition to the more specific hacks discussed here, these extra little tweaks will give you added benefit.
Regular exercise. Having a regular exercise routine improves overall health and a healthy body plays a big role in quality sleep. Exercise does not have to be an aerobics class or a gym workout. Biking, swimming and nature walks are equally healthy. Just make sure you are exercising your body regularly. Remember, exercising before bedtime is not a good idea as it will energize you!!!
Unwind before bedtime. Spend an hour in a relaxing activity before going to bed. Read a book, meditate if you’re into it, or spend time in quiet conversation with your partner. Avoid stressful activities that will keep you up for hours. If you're high-strung, or easily scared, do not watch horror movies.
Do not start arguing with your spouse about finances. Avoid getting into any situation that could cause you stress. Quiet surroundings encourage sound sleep. If family members are up and about, ask them to keep noise to a minimum. Turn off your cell phone if possible!
Mariya Ercoli
Fix any noisy devices like air conditioners or clanking boilers. Take stock of any additional noises that could disrupt sleep. If you are a light sleeper this is doubly important. A good way to tune out noise is by playing soft music or nature sounds in your bedroom throughout the night.
Invest in a top-quality mattress. Your mattress is not something you want to skimp on. It is the "foundation" that will make biohacking truly optimal.
You may not know this, but most mattresses are padded with highly toxic materials. Flame retardants especially are extremely harmful to health as well as quality sleep.
These toxins may take years to air out and in the meantime, you are breathing them in! A 1oo% natural or organic mattress is one of the soundest investments you can make. Do your due diligence and take time to shop around and look at various brands. It will be expensive but look at it this way: don’t you value your health more?
Mariya Ercoli
Conclusion
Biohacking is an innovative approach to improving overall health through simple lifestyle changes. By taking control of our own biology we can optimize our bodies' biological processes leading to improved physical and mental performance while also reducing stress levels and improving sleep quality.
If you're looking for a new way to improve your health then why not give biohacking a try? Start by assessing your current lifestyle habits then make small incremental changes until they become second nature - before long you'll notice significant improvements in all aspects of wellbeing!
