Bio- Hacking your Way to Better Sleep

Herbs, Supplements, Dietary and Lifestyle Recommendations for Better Sleep 

There are several herbs and supplements that can help improve sleep quality 

Herbs: 

• Valerian Root: Often used for its sedative effects, valerian root can help reduce the time it takes to fall asleep and improve overall sleep quality. 

• Chamomile: Known for its calming properties, chamomile tea is a popular choice for promoting relaxation and sleep. 

• Lavender: Lavender can be used in aromatherapy or as an herbal supplement to reduce anxiety and improve sleep quality. 

• Passionflower: This herb has been shown to have calming effects and may help improve sleep quality. 

• Lemon Balm: Often used to reduce anxiety and promote relaxation, lemon balm can be helpful for better sleep. 

Supplements: 

• Magnesium: This mineral can help relax muscles and improve sleep quality. It’s often taken in supplement form. 

• L-theanine: An amino acid found in tea leaves, L-theanine can promote relaxation and reduce stress, aiding in better sleep. 

• Ashwagandha: An adaptogen, ashwagandha can help reduce stress and anxiety, which can improve sleep quality. 

• 5-HTP (5-Hydroxytryptophan): This supplement can increase serotonin levels, which can help regulate sleep patterns. 

 

Improving sleep often involves making certain lifestyle and dietary adjustments. Here are some tips to help you get better rest: 

Lifestyle Adjustments: 

• Establish a Sleep Routine: Go to bed and wake up at the same time every day, even on weekends. Consistency helps regulate your body’s internal clock. 

• Create a Relaxing Bedtime Routine: Engage in calming activities before bed, such as reading, taking a warm bath, or practicing meditation. 

• Limit Screen Time and Light Exposure: Avoid electronic device screens and general exposure to bright light at least an hour before bed. The blue light emitted from screens can interfere with melatonin production and disrupt your sleep. If you must, get an app that puts your screen in red light night- time mode 

• Get Regular Exercise: Aim for at least 30 minutes of moderate exercise most days of the week. However, avoid vigorous exercise close to bedtime. Exercise in the morning is best, which will also optimize your dopamine levels (motivation). 

• Manage Stress: Practice stress-reducing techniques such as Qigong, deep breathing, yoga, or journaling. Managing stress can improve sleep quality. Engage in calming activities before bed, such as reading, meditating, or taking a warm bath. 

• Optimize Your Sleep Environment: Keep your bedroom cool, quiet, and dark. Invest in a comfortable mattress and pillows. Consider using white noise or earplugs if you are sensitive to noise. 

• Limit Naps: If you need to nap, keep it short (20-30 minutes) and avoid napping late in the day. 

Dietary Adjustments: 

• Limit Caffeine and Nicotine: Avoid these stimulants, especially in the afternoon and evening, as they can disrupt your sleep. 

• Avoid Heavy Meals Before Bed: Try not to eat large or spicy meals within a few hours of bedtime, as they can cause discomfort and indigestion. 

• Stay Hydrated, but Not Too Much: Drink enough water throughout the day, but reduce fluid intake before bedtime to avoid frequent trips to the bathroom. 

• Include Sleep-Promoting Foods: Foods rich in tryptophan (such as turkey, chicken, bananas, and nuts) can help increase melatonin production. Also, consider foods high in magnesium (like leafy greens, almonds, and seeds) which can promote relaxation. 

• Reduce Alcohol Consumption: While alcohol may initially help you fall asleep, it can disrupt sleep later in the night and reduce sleep quality. 

Screen for other conditions that can cause insomnia 

Be aware there are several medical conditions that can cause or contribute to insomnia. Make sure you check these off the list of possibilities before you use supplements or herbs. 

Here are some common ones: 

• Mental Health Disorders: Conditions such as depression, anxiety, bipolar disorder, and post-traumatic stress disorder (PTSD) can significantly impact sleep patterns. 

• Sleep Apnea: This is a serious sleep disorder where breathing repeatedly stops and starts during sleep, causing frequent awakenings. 

• Chronic Pain: Conditions like arthritis, fibromyalgia, and chronic back pain can make it difficult to fall asleep or stay asleep. 

• Respiratory Issues: Asthma, allergies, and other respiratory problems can interfere with breathing and disrupt sleep. 

• Gastroesophageal Reflux Disease (GERD): Acid reflux can cause discomfort and pain, especially when lying down, leading to difficulty sleeping. 

• Neurological Disorders: Conditions such as Parkinson’s disease and Alzheimer’s disease can affect sleep due to changes in brain function. 

• Hormonal Imbalances: Disorders like hyperthyroidism can cause insomnia due to an overactive thyroid gland. 

• Medications: Some medications, including certain antidepressants, stimulants, and corticosteroids, can interfere with sleep. 

• Chronic Illnesses: Conditions like diabetes and heart disease can also contribute to sleep disturbances.
  

Other Sleep Hacks to Try

• a weighted blanket or cherry pit pillow
• daytime sunlight exposure (increases serotonin production)
• a cold mattress like 8Sleep sells
• cold showers half hour before bed
• acupuncture or acupuressure
• neurofeedback
• mouth taping
• sleep tracking with wearable devices