Biohacking Sleep – How to Get a Good Night’s Sleep
Sleep is one of the cornerstones of biohacking. A good night’s rest can help improve health, efficiency and overall performance – something biohackers often neglect.
Asprey works to optimize his sleep through various experiments such as eating foods that encourage the production of melatonin or taking supplements like ashwagandha. He also follows a polyphasic sleeping schedule designed to optimize productivity during the day.
What is Biohacking?
Are You Gym Goer, Nutritionist or Just Curious? Have You Heard About Biohacking Techniques? Biohacking has quickly become an incredibly popular trend that seeks to optimize health, performance and wellbeing by employing various biohacking techniques such as butter in coffee or fasting or breathing exercises to combat colds? As it becomes more mainstream and popularized through popular culture and media coverage.
What exactly is biohacking? Simply put, biohacking refers to any experiments conducted on oneself for the purpose of optimizing health and wellbeing. These could range from taking supplements or using apps that track hormones and stress levels, all the way up to implanting vibrating motors into your penis (although that would probably only work as extreme self-medication).
Many of these hacks are backed by science and have proven effectiveness, while others don’t rely on scientific research and may even be considered pseudoscience by healthcare providers – potentially making them riskier as you’re treating yourself as an experiment subject.
As biohacking becomes an increasingly popular movement, more individuals are taking matters into their own hands to improve their own wellness. Tim Gray of UK began biohacking after doctors were unable to find any cause for his long-term fatigue and chronic pain; taking matters into his own hands by researching lifestyle changes, supplements and even drastic methods intended to reverse aging processes and extend life.
He now blogs about his experiences and teaches others how to follow in his footsteps, with an emphasis on human enhancement. For instance, his primary areas of focus include increasing mental performance, increasing energy levels, improving sleep quality and spiritual development. He offers advice on tracking hormones and stress levels using apps, supplements or measuring devices – or an elimination diet which removes common allergens like gluten, lupin eggs and dairy for 10 days before gradually adding them back in one by one to see if any trigger a reaction in you.
Biohacking techniques should only ever be attempted under professional guidance, and certain biohacks should be avoided by people recovering from eating disorders, pregnant or breastfeeding women and breastfeeding mothers as they could adversely impact their health.
How can I biohack my sleep?
Biohacking has quickly become a trendy practice within wellness and personal development circles. This practice involves experimenting on yourself to discover ways to better your health, such as sleep. Many people utilize biohacking as part of an energy boost, performance increase or overall improvement but be warned – improper implementation could lead to negative results and can have adverse reactions if used incorrectly.
Biohacking can take many forms, from cold plunges to taking nootropic supplements. Experimentation should be undertaken in order to find what works for you; prioritising consultation with a healthcare provider.
In order to obtain better quality rest, it’s essential that you maintain a regular sleep schedule and eat healthily. Beware of foods high in sugar, caffeine or processed fats which could hinder your ability to fall asleep easily and stay asleep throughout the night. Practice relaxation techniques before going to sleep such as meditation or listening to relaxing music – such as playing relaxing music before heading for bed.
Improve sleep by increasing gut microbiome diversity through diet changes and snack reduction, to allow your body to digest food more effectively and absorb essential nutrients that promote restful restful sleep. Take a microbiome test to gain more insight into your current gut bacteria composition.
Some individuals biohack their sleep by taking supplements such as omega-3 fatty acids, magnesium and melatonin to improve restful slumber. Such supplements have been known to assist with insomnia, chronic fatigue and digestive issues while providing some relief against anxiety and depression. When purchasing any such products it is wise to do your research first before purchasing anything.
To gain a deeper insight into how people biohack their sleep, this paper investigated online discussions in four Reddit forums dedicated to this practice: /nursing/, /polyphasic/, /getoutofbed/ and /Biohackers/. We explored how participants collaborated around practices of intentional sleep change to make sense of their efforts and guide each other toward experiential manipulations that aim at changing natural states of their bodies. This approach informed by somaesthetic theory [78] and collaborative sensemaking research provides us a way to develop technologies which enable users to communicate changes felt experiences which ultimately alter bodily processes.
What are the best tools for biohacking?
There is a wide array of biohacking tools and technology to choose from, with new products and technology constantly emerging. When it comes to biohacking sleep, the ideal tools are ones which help improve quality while optimizing restorative cycles – devices such as sleep trackers are essential in this regard, displaying user habits for further analysis and improvement. Supplements aimed at improving your body and mind may also prove effective; such nutrients include melatonin which supports normal sleeping/wake cycles; additionally acupuncture kits may stimulate areas known for having an impactful result.
Biohacking is often done as an experiment in self-discovery to better their health, fitness, and mental wellness. Experiments might include using supplements, gadgets, techniques (from using an ice pack to wearing vibrating underwear) to find ways to maximize results with minimal effort required from their body. Though some biohacks may appear strange at first, most have been developed through scientific research with proven benefits that produce optimal results with little effort required from users.
Biohacking requires more than sleep trackers; one of the key tools for biohacking is proper diet. Consuming an array of nutrients-rich food can improve mood, cognitive function and sleep quality; eating organic is recommended since it avoids pesticides and harmful chemicals that could wreak havoc with our bodies.
Water and exercise can have a positive impact on both body and mind. One effective biohack for both is meditation; an app such as Headspace can guide and track brainwave activity for ultimate relaxation and mindfulness.
Biohacking has long been seen as more of a men’s game than women’s activity, but that trend is beginning to change as more female-oriented tools emerge and more women join as influencers and innovators in this industry. One way Imaware provides accessibility is with at-home health tests which offer invaluable information about nutritional status, ancestry and genetic predispositions of participants.
What are the best foods for biohacking?
Bio hackers tend to focus on eating whole, micronutritious foods instead of processed ones. They also experiment with various meal schedules – intermittent fasting or time-restricted eating may work better for some than others – in order to determine what diet works best for their individual bodies; everyone responds differently.
Biohackers often employ specific strategies that allow them to optimize their restful nights of sleeping. First, they strive to wake up early; next they complete an intense morning workout such as dynamic yoga or high-intensity weight training before eating; lastly they drink lots of water during the day in order to stay well hydrated.
Prior to bed, they try to relax with meditation or an app like Calm or Insomnia Remedy that promotes sleep. Furthermore, they ensure they shut off screens at least an hour before sleeping in order not to stimulate their brains or inhibit release of the sleep hormone melatonin. Finally, they strive to achieve at least seven hours of sleep each night.
Bio hackers take supplements to enhance their health and performance, such as omega-3 fatty acids, turmeric, spirulina, chia seeds, magnesium and probiotics. In order to limit stress hormones that contribute to weight gain and other health problems – which could include stress reduction techniques like meditation or deep breathing exercises while walking outdoors in nature. Furthermore, they may track their stress or cortisol levels to see whether they’re getting better or worse over time.
