7 Ways to Biohack Your Sleep
Are you having trouble settling down for the night? Does it feel like no matter how early you get to bed or how exhausted you feel, counting sheep just won't do the trick?
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You may be stuck on a never-ending struggle with insomnia... and blue light could very well be your culprit. We've all heard of the iPhone sleeping controversy, but what most people tend to overlook is that blue light isn't exclusive to screens. Let’s dive in and see if this can help you get some sleep.
YOUR CIRCADIAN RHYTHM
Circadian rhythms are what people describe as your "internal clock". They are 24-hour cycles that internally carry out necessary functions and bodily processes. When it gets thrown off, it can seriously impact your sleep routine and quality.
Light exposure causes your internal clock to generate alertness. That's why when it gets darker earlier in the winter, you get tired earlier. The darkness signals to your circadian rhythm that it's time to go to bed. The circadian rhythm aligns our sleep at night and awakeness during the day.
Blue light exposure, noise, caffeine late in the day, stress, and alcohol are all causes of a thrown-off circadian rhythm. It’s important to limit these throughout the day, especially at night.
WHAT IS BLUE LIGHT?
Blue light is artificial light that comes from screens (phones, TVs, iPads, etc.). Blue light signals to our circadian rhythm that it's time to be awake and alert... which is a problem when we're trying to go to sleep. Scientifically speaking, blue light exposure when you're trying to go to sleep suppresses the release of natural melatonin. Late-night blue light exposure can cause:
Trouble falling asleep
Waking up throughout the night
Reduced alertness the following day
It’s recommended to stop blue light exposure at least 2 hours before bed to allow your circadian rhythm to release natural melatonin and get your body ready for sleep.
SLEEP HACKS
These are some natural ways to get your circadian rhythm back on track and get some quality sleep!
MORNING SUN
A good night's sleep actually starts in the morning. When you wake up first thing in the morning and expose your eyes to sunshine for at least 15 minutes (no hats or sunglasses!), it triggers your natural circadian rhythm, cortisol cycle, and melatonin cycle.
DAILY EXERCISE
I know many of us had exercise goals as our New Year's Resolutions. If you didn’t stick with it for the physical impacts, try it for getting quality sleep. Good ole fashioned physical activity has been scientifically proven to reduce stress, improve the quality of sleep, and increase overall energy levels. So take a spin class before bed or go exploring in nature; basically, anything is better than staring at a screen before tucking in for the night!
MEDITATION OR JOURNALING
Meditation, yoga, and journaling are all great ways to slow down your body and mind before bed. We all run a mile a minute throughout the day. Doing one of these activities as your evening routine gives you the time to reset and reflect before the chaos of the next day. Try each one and see what works best for you.
REDUCE SCREEN TIME BEFORE BED
If you're having trouble sleeping, it might be time to wave goodbye to late-night scrolling, as blue light from screens can disrupt your sleep cycle. But don't let the idea of reducing screen time get you down! It's easier than you think. Try swapping tech for a good book, meditation, yoga, or journaling.
INVEST IN QUALITY BLUE LIGHT BLOCKING GLASSES
Not quite willing to give up the nighttime scroll? If you’re one of the many people struggling to shut off their minds at night after a long day, blue-light filtering glasses are worth looking into. Not only do they protect your eyes from all the harsh lights out there, but they also help bring balance back to your circadian rhythm and give you more restful sleep! I also recommend wearing them throughout the day if your job requires you to stare at screens all day. If you get headaches, blurred vision, or dry eyes from screen time, blue light glasses are the way to go.
Investing in a pair of quality glasses ensures you get the most out of them. Most of what you find on Amazon won’t do you much good, but you can check out my favorite blue-blocking glasses below. These brands produce high quality, legitimate blue blocking glasses that really work.
Bon Charge (get 15% off with code WENDYKATHRYN)
GRAB SOME RED LIGHT LAMPS FOR YOUR BEDROOM
Red light stimulates the production of natural melatonin, which as we know, aids in quality sleep. Did you notice how it's red light, the opposite of blue light? This is the kind of light exposure that will HELP your sleep schedule and overall circadian rhythm. I have a red light lamp in my office for those nights that I might have to work late and I also have red lights in my night stand light for the evenings if I need some reading light. I got mine from Bon Charge (get 15% off with code WENDYKATHRYN)
DIFFUSE ESSENTAIL OILS
I love diffusing essential oils around my house for different purposes. Oils like lavender are known for their sleep-inducing properties. Studies have shown it's effective in improving the quality of sleep for people with insomnia, depression, and anxiety. I have a diffuser next to my night stand and I diffuse Lavender and Black Spruce every night for a deep sleep. My kids prefer Sleepyize, Dream Catcher or Peace & Calming. These are all good options for sleep and can be purchased here.
WRAP UP
Staying awake all night sucks. You feel groggy and exhausted the next day, only to dread going to bed because you know you STILL won’t be able to sleep. I’ve been there. These seven tricks have really helped me get quality sleep.
The biggest takeaway is to reduce blue light exposure before bed. I was resistant to giving it up at first, but it has made the biggest difference in being able to fall and stay asleep. I hope these tips will help you get quality sleep every night!
