Biohacking Sleep: Top 3 Tips for a Sound Slumber

The looming deadlines for the assignments, partying out, the pressure of delivering the project in time- sometimes life gets to you. What do you sacrifice the most in such a situation? Sleep, of course! 

Gen Z and millennials are the most likely to be sleep deprived, says research. Yes, an espresso shot can keep you going for a while but your systems will start to shut down if you don’t listen to your body. 

As someone who is engaged in intense physical or mental work, you should get at least 7-8 hours of uninterrupted ‘quality’ sleep every day. The focus here is ‘quality’. 

But how to achieve that when you are surrounded by devices and distractions? Here are the top 3 ways you can hack your sleep and wake up energized every day. 

# 1: Block “blue light” sources

Your bodies have an intrinsic biological clock, called the ‘circadian rhythm’, that links to your surroundings and tells you when it is time to hit the bed. One thing that makes this system go haywire is blue light and that’s the biggest problem we are facing today. 

Here is what this means. 

Most of the electronic devices we use today, such as laptops, mobiles, and televisions, emit an abundance of blue light. Research suggests that unchecked exposure to blue light sources, especially close to bedtime, tricks your body into thinking that it is still daytime. It reduces the secretion of a natural chemical called ‘melatonin’ in your brain. Melatonin is crucial for preparing your body for sleep. 

Solution?

Do not use any device with a screen for at least an hour before going to bed. Easier said than done, especially with our current lifestyle, but worth a shot!

# 2: Start checking food labels 

We all know caffeine is a ‘No’ before bedtime. But there is a lot more to the diet that changes your sleep patterns. 

New research suggests that eating a high-sugar diet regularly can reduce sleep quality and quantity. Pick any food item around you and you’ll see that it is choke-full of sugar. 

The things to avoid for healthy sleep include:

• Caffeine

• High-sugar diet

• Spicy foods

• Fatty and fried foods

# 3: Choose medications wisely with a trained psychiatric mental health provider. 

Think all sleep medications work the same? Well, think again! 

It may sound so convenient to pop a sleeping pill now and then to solve your sleeping issues. But this can cause you more problems if you use them frequently or if you take the wrong ones. For example, Xanax is a medication for anxiety which many people take for sleep. But did you know that Xanax loses 40% of its efficacy within just one week of its use? Not only that it can cause dependency and you can experience withdrawal symptoms, even after taking it just a few times!

Your body is your temple. There are alternatives to Xanax that promote rest with fewer risks of side effects that will not only get you better sleep, but can be healthier for your mind and body overall. 

Need help with your sleep? DreamCloud is a psychiatric medication management specialist trained to treat even the most difficult sleepers. We’ll help you reach your health and wellness goals and treat any underlying issues such as depression, anxiety, or ADHD, which may be affecting your sleep. 

Reach out and kickstart your wellness journey with DreamCloud Psychiatry! Get started at dreamcloud.co