I spent many years of my life sleeping terribly and not knowing why. The below are some tips, many of you may be familiar with some if not all of them, but in order to help others i thought i would provide the below hacks to a better sleep.
A room temperature of between 15-18 degrees centigrade (59-65 degrees F) is optimal for sleep. This is for two reasons. Firstly, When you sleep your body temperature goes down and then starts to warm up towards the end of your sleep as a signal to wake up. So if you sleep in a cooler room than you are more likely to be more comfortable, less likely to wake up during the night and generally get a better night’s sleep.
Secondly, we did not evolve in comfort; we evolved sleeping outside of in basic dwellings, no access to central heating.
We evolved sleeping in the cold, so let’s embrace it.
Block Blue Light
In order to have the most optimal sleep possible humans need to produce peak melatonin during the hours of darkness. Melatonin is the sleep hormone and when it is not secreted properly at the correct times of day the result is poor sleep. The blue light emitted from electronic devices such as smart phones, tablets, LED/fluorescent lights and televisions is suppressing the secretion of melatonin.
The only natural source of blue light during the day is the sun. When the sun goes down the human body should not be exposed to blue light as we evolved with darkness when the sun disappeared at night. With huge amounts of artificial blue light 24 hours a day it is no wonder over 1 billion people worldwide have sleep disorders.
This amount of people with sleep disorders is worrying but there is an easy fix. Block blue light with blueblocker glasses. Wearing amber tinted glasses 2 to 3 hours before bed will block the troublesome blue light wavelengths from hitting your eyes and allow the pineal gland to secrete melatonin and allow you to gradually feel tired as the night goes on.
People often comment that their sleep improves after just one night of wearing blueblocker glasses.
Remove All Electronic Devises
You bedroom should be your sleeping quarters and for sex, nothing else. Electronic devises in your bedroom brings 3 issues. Firstly they give out blue light which has been shown to disrupt sleep when used up to a few hours before bed. Secondly they give out non-native electro-magnetic frequencies which disrupt sleep patterns among other ugly health concerns. Thirdly, they do not allow your brain to switch off and prepare for sleep.
Remove televisions, laptops and digital clocks from your bedroom. If you need to tell the time in the night then leave your phone in the room but make sure it is on airplane mode, face down and has a blue light filter app or external cover installed.
Completely Black Out Your Bedroom
Once you have hacked your blue light issues in your home you have only addressed part of the problem. Blue light, as we know, impairs the release of melatonin. When melatonin cannot be produced during sleep periods we suffer from disrupted sleep. Blue light can even affect blind people so we know that even with closed eyes blue light will disrupt sleep.
Before technology we would have slept in complete darkness, outside would be lit up the moon and stars only. These days’ street lights give out powerful blue light which is creeping into our bedrooms through poorly designed curtains. We must ensure that we either have complete black out curtains installed or wear a silk sleep mask whilst sleeping so we are not exposed to outside blue light once we have nodded off to sleep.
Red Light at Night
Whilst blue light is highly detrimental to sleep, it appears that red light is therapeutic. This is most likely due to our evolution in partnership with fire. Fire allowed us to see and keep warm during the night when we were hunter gatherers. Fire gives off large amounts of red light. Studies have also shown that red light helps secretion of melatonin. Therefore you may want to replace your blue light bulbs in your bedroom with red incandescent bulbs.
One trick that also helped me was the introduction of a Himalayan salt lamp to my bedroom. Not only does it give off red light, it also gives off negative ions, highly beneficial for health and sleep.
If you are having poor sleep, try incorporation some or ideally all of the above into your daily pre-bed routine!