Sleep Hacks

We’ve all been told that the average adult should get about 8 hours of sleep every night, so this is something many of us try to accomplish. What if I told you that even more important than sleep quantity is sleep quality? Here are some hacks to help you achieve your best sleep possible:

  1. But First, Coffee
    • I believe drinking high-quality coffee in the morning is great as there are many proven benefits, however, it’s best to stop consuming caffeine after 2pm. Any caffeine after this time can cause sleep disruption.
  2. Blackout
    • Once your lights are off, if you hold up your hand up in front of your face, and you’re still able to see it, your room isn’t dark enough. Any light in your room (windows, electronics, etc.) will suppress the production of melatonin – your sleep hormone. Using blackout curtains or a sleep mask is key.
  3. Oil Up
    • I use to use non-toxic scented candles to help me relax after a long day, but I find essential oils are far more effective. Saje has a roller ball called Sleep Well that I put on the soles on my feet and on my wrists before going to sleep and it really helps knock me out. Or, if you have a diffuser, Saje has another great essential oil blend called Tranquility and I usually put in 10-15 drops before going to sleep and lasts the whole night.
  4. Meditate
    • Meditation is super effective. Even if you can’t commit to 5 minutes before bed (some people find it hard to stay still for that long), try 2 minutes and work your way up. Deep breathing improves blood flow, reduces inflammation, and most importantly reduces stress.
  5. Airplane Mode
    • I challenge you to put your phone on airplane mode every night before going to bed, and see how your sleep improves. By putting your phone on airplane mode, you can avoid EMFs (electric and magnetic fields).
  6. Clutter Free Zone
    • I’ve always been into interior design and décor, but one of the main reasons why I like to have a nicely decorated nightstand is because I sleep right next to it. If you want a peaceful sleep, you need to create a peaceful and clutter free environment (cluttered environment = cluttered mind). Add a candle, wellness book, and remove all electronics. Keep it minimal!
  7. Timing Is Everything
    • 10pm-2am is when your most regenerative sleep occurs. Going to sleep any time after 10pm interrupts your body’s natural ability to undergo detoxification. Try to really get into the habit of going to sleep at the same time every night, and waking up at the same time every morning.
  8. Midnight Snack?
    • Eating late at night can cause your blood sugar to spike, which can cause a blood sugar crash while sleeping. A blood sugar crash can lead to your adrenals secreting cortisol, your stress hormone. It’s best to stop eating around 7pm and then consuming nothing but water or caffeine-free tea afterwards.
  9. Magnesium
    • I have no problem with taking melatonin before going to sleep, but it’s only a temporary solution. Surprisingly, many people have a magnesium deficiency and chronic insomnia is one of the main symptoms. Magnesium is extremely key for heart and brain health, calming nerves, good digestion, and helping increase energy. Add a high-quality magnesium supplement to your evening routine – my favourite is Synermag by ATP Lab.
  10. Cold Spell
    • Sleeping in a cold room will improve your quality of sleep since your core body temperature will drop, and more melatonin will be released. Adjust your thermostat at night to 15-19 degrees celsius to get a restful sleep.

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