I have 8 Steps to Bio-hack Your Sleep
You Can Start Today
1. Completely Ditch Your Phone 1 Hour Before Bed
The Science: Exposure to blue light from phones and other electronic devices before bedtime can suppress the production of melatonin, the hormone that regulates sleep. Exposure to blue light makes it harder to fall asleep and disrupting the sleep cycle. Reference: National Sleep Foundation
2. Dim All House Lights to a Minimum (Bonus Points if Bulbs Are Warm Tone or Red)
The Science: Bright light, particularly blue light, suppresses melatonin production and interferes with the circadian rhythm, which governs our sleep-wake cycle. Dimming lights, using warm-tone bulbs, or utilizing red bulbs can help reduce blue light exposure and support melatonin
production. Red light, in particular, is less disruptive to sleep patterns compared to other types of light. According to research, red light has a minimal impact on circadian rhythm and can actually help improve sleep quality. Wearing blue light-blocking glasses can also help mitigate the effects of artificial light.
3. Limit Gulping Water or Any Drink 1 Hour
Before Bed
The Science: Drinking too much fluid before bed can increase the likelihood of waking up in the night for bathroom trips, disrupting sleep. The kidneys process fluids more slowly at night, which can lead to nocturia (waking up to urinate). Research shows that minimizing fluid intake in the last hour before bed can reduce
nighttime awakenings and improve sleep continuity.
4. Take Magnesium Glycinate with 6-8 Ounces of Water 60-90 Minutes Before Bed
The Science: Magnesium plays a crucial role in regulating the body’s nervous
system and is involved in the production of GABA (gamma-aminobutyric acid), a neurotransmitter that promotes relaxation. Magnesium supplementation has been shown to improve sleep quality by promoting relaxation and reducing insomnia symptoms. Specifically, magnesium glycinate is a highly absorbable form that’s gentle on the stomach. Research indicates that magnesium supplementation helps people fall
asleep faster and experience deeper, more restorative sleep.
5. For Those Between 35-55, Look Into Taking Progesterone (Consult with Your Doctor or Functional Medicine Practitioner)
The Science: As women approaching perimenopause and
menopause, progesterone levels decline, which can cause sleep disturbances due to its role in promoting calmness and supporting GABA receptors. Low progesterone levels can lead to more difficulty falling asleep, insomnia, and night sweats. Research suggests that progesterone supplementation can improve sleep quality, especially in women experiencing hormonal
fluctuations. However, it’s essential to consult with a healthcare professional, as hormone therapy should be personalized. Those of you on the IUD after you are done having children or in perimenopause seek out other alternatives, please.
6. If Hungry After Dinner Before Bed, Consume a Nut Butter
The Science: Eating a small amount of healthy fats, such as those found in nut butters, can help stabilize blood sugar levels and prevent waking up due to hunger in the night. Healthy fats also stimulate the production of serotonin, a neurotransmitter that is a precursor to melatonin,
promoting sleep. A tablespoon of nut butter provides a good balance of protein, fat, and a small amount of carbs, which can help keep blood sugar levels steady throughout the night.
7. Finish Your Dinner Between 5:30 PM - 7 PM
The Science:
Late-night eating can interfere with sleep by causing digestive discomfort and elevating metabolism, which can disrupt the body’s natural ability to rest and digest. Eating earlier in the evening allows the body to go through the Rest and Digest phase before sleep, reducing the risk of indigestion, acid reflux, or bloating. Research has shown that eating too close to bedtime can disrupt circadian rhythms,
leading to poor sleep quality. Ideally, there should be a 3-hour gap between the last meal and bedtime for optimal digestion.
8. Meditate or Practice Breathing Through Your Nose (In for 4 Seconds, Out for 6 Seconds, Minimum 5 Minutes)
