We spend a lot of our time sleeping, so it makes sense to optimise our sleep setup. Recently ‘bio-hacking’ your sleep has become increasingly popular… here’s why.

What is ‘Biohacking’?

Biohacking is the process of using science, technology and lifestyle changes to optimise your body and mind.

In relation to sleep, biohacking involves using strategies to enhance sleep quality, regulate circadian rhythms and improve rest and recovery.

“Sleep is essential for overall health and wellbeing as it allows the body time to repair and rejuvenate itself. Sleep also regulates the body’s hormones, and is important for maintaining a healthy immune system. Lack of sleep can have a severe impact on mood, memory and cognitive bodily function, and can lead to poor performance in day-to-day activities amongst other things,” says Zara Kenyon, wellness expert at Cannaray CBD

Here’s how you can start biohacking your sleep:

Perfect your sleep environment

Where you sleep and your environment is very important in helping you get to sleep, as well as improving your sleep quality.

  • Keep it cool: Ideally, your bedroom temperature should be between 16-19°C for optimum sleep.
  • Keep it quiet: white noise machines or apps and earplugs can help reduce disturbances so you can have a restful night’s sleep.

Optimise your light exposure

Light plays a crucial role in regulating our circadian rhythm. Our bodies produce melatonin, a hormone that signals it’s time to sleep, in response to darkness. Exposure to light, especially blue light or bright artificial lights, can disrupt our natural sleep patterns. By minimising light exposure before and during sleep, you’ll help promote better rest and improve your sleep cycle.

Here’s how:
  • Block out light: use blackout curtains or sleep masks to help support melatonin production by reducing light exposure.
  • Reduce blue light usage in the evening: reduce your use of phones in the evening (or use blue light filters).
  • Get morning sunlight: getting at least 20-30 minutes of natural light exposure in the morning can help regulate your body’s internal clock.

Smart Sleep Technology

Sleep trackers: Want to get nerdy? There’s lot of sleep trackers and apps that can help you find out details about how you sleep, so you can see what you need to work on. Sleep trackers will show you how long you’re in REM sleep, if you’re restless at night and more… how are you sleeping?

White Noise Machines: These devices emit calming noises to block out disruptive noises and help improve sleep quality.

Oura Ring

Oura Ring

Fitbit Charge 6

fitbit charge 6

Sensory Sleep Aids

Weighted Blankets: Another popular form of sleep technology, they provide gentle, even pressure across the body to promote relaxation. It’s known as deep touch pressure, mimicking the feeling of being hugs and is shown to increase the production of serotonin and melatonin.

Mouth Tape: Mouth taping can help you breathe through your nose, which not only helps improve your sleep, but it can also improve your oral health too. It involves placing special adhesive tape over your lips at night to keep your mouth closed. Most of the benefits are anecdotal and you should talk to your doctor beforehand and stop if you can’t tolerate it.

Sleep eye mask: a sleep eye mask can help you sleep better by blocking out light and reducing distractions. It can help improve your sleep quality and create a sense of calm.

Sounds: Some people find listening to sounds like white noise, pink noise, brown noise, meditation music or binaural beats help them to fall asleep faster and sleep better. they can help you to relax, drown out distracting noises and promote deeper sleep.

Incorporating supplements

Sleep supplements can be helpful as an additional aid for people who struggle to fall asleep or maintain restful sleep. They contain natural environments that help support the body’s natural sleep process. Look for supplements including ingredients like magnesium, Valerian, Chamomile, Ashwagandha and Passionflower.

Wild Nutrition Magnesium
Wild Nutrition Food-Grown Magnesium

Earth’s Secret Sleep Complex

WelleCo The Evening Elixir

WelleCo The Evening Elixir

Practice Relaxation Techniques

Practicing relaxation techniques is a wonderful way to prepare both your body and mind for rest. They can help reduce stress, calm the nervous system, and create a peaceful state that promotes better sleep. It’s particularly important if the reason you need to improve your sleep is because you’re finding you are unable to switch off, are feeling stressed or stuck in fight-or-flight mode.

Be Consistent

It’s all about consistency! Having a regular routine can help improve your sleep and practising good sleep hygiene can help you create good sleep habits.

  • Be regular: Go to bed and wake up at the same time daily – to regulate your body clock
  • Create a bedtime routine: This signals to your body to get to sleep. Could include reading, journaling, herbal tea and more
  • Mindful eating: Avoid eating too late – this can disrupt digestion and sleep

Biohacking is all about making small, intentional changes to improve the function of your body. But don’t overdo it, introduce and try things slowly or it could have counterproductive effects.

Now that you have the tools, it’s time to start biohacking your sleep. What will you try tonight?

Jessica Reid

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