You know that you need better sleep… but do you execute?
And do you just aim for 8 hours, or do you invest in specific practices that increase your quality of sleep? Anything worth doing should emphasize quality over quantity.
Health/wellness coaches do often point to several important hacks: turn off the computer 1-2 hours before bed, blackout all light from your bedroom, and don’t drink caffeine in the afternoon. Definitely pursue those practices, but here are 6 less-known hacks to jump-start your path towards incredible sleep (and refreshing daytime alertness).
Hack #1 – Get Up, and Get Outside before 8 AM
To set yourself up at night to get sleepy, you need to immediately trigger your circadian rhythm in the morning. When allowing your eyes to receive sunlight, you produce serotonin for the hypothalamus of the brain, which is largely responsible for monitoring your circadian rhythm. Doing this in conjunction with the sun’s cycle (so between about 6:30 and 8 AM), your circadian rhythm is now set in motion to secrete melatonin, come sunset. This will set you up for deep sleep between 10 PM and 12AM, the most restorative time to sleep.
– Quick Tip: Wake up, make your bed, and start your day with a 5-10 minute walk around the block. If you’re currently a night owl, take two weeks and gradually shift your bedtime 15 minutes earlier each night.
Hack #2 – Set the Temperature Below 68 Degrees
If you are fortunate enough to be able to regulate your home’s temperature, take advantage. The ideal temperature for deep sleep is between 60 and 68 degrees. While your average body temperature is 98.6 degrees, it actually fluctuates a degree in each direction throughout the day and night, dipping lowest at night. If your bedroom is cool, you will work in conjunction with your physiology.
– Quick Tip: Set your thermostat to 66 degrees, and note your sleep quality change using the SleepCycle app. You can still have your blankets for comfort, but be sure your environment is cool.
– Bonus Tip: keep your air system fan set to “on” (not “auto”), to add steady white noise while you sleep.
Hack #3 – Host a Houseplant
Breathing fresh air contributes to the quality of your sleep. It fosters serenity and relaxation in your bedroom environment. Opening a window (even just during the day – if you want to maintain the room temperature at night) will obviously energize the air quality. You can also purchase an air ionizer. But owning a houseplant is a simple way to naturally absorb CO2 levels in the air, and purify the air quality. The sight of nature will also help you relax.
– Quick Tip: Google your local garden store, and go buy a Sanseveria Plant (Snake Plant). If you have pets, double check for an alternate non-toxic plant.
Hack #4 – Buy Red Light-Bulbs
You may know about the hack to wear blue-blocker sunglasses (you can get the cheap/nerdy or the pricy/classy), which definitely help secrete melatonin. Additionally, buy some red light-bulbs (or orange). Red is the opposite of blue on the light spectrum, so you shouldn’t produce unwanted cortisol (the antithesis to melatonin) when using red bulbs during your evenings.
– Quick Tip: Buy 1 red bulb for your bedroom nightstand lamp (you can then read in bed sans special glasses), and 1 red bulb for your bathroom (I have 1 regular and 1 red in my bathroom, and simply unscrew the regular bulb come sunset).
Hack #5 – Apply Topical Magnesium
“Magnesium deficiency is likely the number one mineral deficiency in our world today.”
– Shawn Stevenson, author, Sleep Smarter
I started applying magnesium transdermally (through the skin) 3 months ago, and anecdotally, it works to increase sleep quality. Harvard Health may not be convinced, but there’s still evidence it does. (But, regardless of sleep benefits, it’s super important to intake adequate magnesium.
Why transdermal instead of taking a capsule? Because magnesium neutralizes stomach acid and loosens stools, it may be absorbed better through the skin.
– Quick Tip: Get a bottle of Ease Magnesium (no affiliation) for $40, and spray 15-20 times around your torso (or on any areas of stress/pain – magnesium will relax them) prior to going to bed. If it works for you, subscribe to get a bottle come to your doorstep regularly. I emailed Ease and requested a bi-monthly subscription, because the bottle lasts fairly long with 15-20 sprays. I’ll likely switch to tri-monthly soon.
Hack #6 – Stand Barefoot on Grass
Full disclosure – the scientific evidence on this one is not air-tight and devoid of controversy. You’ll definitely have to decide for yourself. The central argument for “grounding” (feet/body touching the earth directly) is that electrical homeostasis is achieved by connecting directly to a negatively charged earth, something we rarely do in our modern society.
A study by the Journal of Environmental and Public Health did observe a “rapid activation of the parasympathetic nervous system” when subjects were grounded, and normalized cortisol levels when participants slept grounded on a conductive mattress pad for 8 weeks.
Personally, I think it works, but I’m just not sure why. Here’s a statement, though, with which I think most people agree:
It feels good to step barefoot on the grass and sand.
That’s good enough reason for me. So I go take walks in the park barefoot, I do yoga on the grass, and I sprint barefoot. I haven’t gone so far as to purchase a pricey grounding sheet, though I’m definitely curious.
Sometimes, I’ll just stand on a patch of grass outside my Uptown New Orleans apartment for 10 minutes, and admire the architecture.
Quick Tip: Take a walk in the park barefoot (on the grass).
Final Thoughts
There are numerous factors that contribute to your health, and all of them work together symbiotically. Sleep is definitely a central pillar in that equation.
Then, how to create real change?
Starts with creating one new habit. Then, add one more. And another. And trust the compounding effect.
What is your new habit?
Note: Always do your own research, and always listen to your own body.
