How to Improve Sleep Quality with
these 10 Natural Biohacks

10 Natural Biohacks To Help You Sleep Better As You Age

Are you tired of being tired all the time? Do you feel sluggish and burned out despite not doing anything strenuous? Are you looking for ways to sleep better at night?

You’re not alone.

We are all tied up in a fast paced world, making it harder and harder to get ample time to rest and re-energize. This is where a very persistent, silent killer comes in:

Chronic fatigue - a disorder determined by extreme fatigue or
tiredness that persists despite a conscious effort to rest.

To make things more difficult, chronic fatigue can’t be explained or directly associated with any underlying medical condition.

Sound like something you can relate to? Then you’re in the right place.


We’re Going to Teach You How to Biohack Your Sleep in 10 Simple Ways

We’re Going to Teach You How to Biohack Your Sleep in 10 Simple Ways

Why Is Getting Enough Sleep so Important Anyway?

When you sleep, your body goes into a regenerative and restorative state.

As you go about your day, your brain absorbs an excessive amount of information. Just like our bodies, our brains also need to rest. Researchers believe that information is more easily retained when one is well rested.

Sleep is essential in order to:

  • Repair muscle tissues
  • Synthesize hormones
  • Heal wounds
  • Improve memory
  • … And ultimately prep your body to perform daily tasks.

Needless to say, sleep doesn't only affect your body and your mood, it affects the quality of your life.


Sleep Quantity VS Sleep Quality

It’s also important to know the difference. In order to get the most out of your sleep, you should consider both the quantity of sleep (how long you sleep) and the quality of sleep (how you sleep).

For the quantity of sleep, health experts suggest sleeping for at least 7 hours every night. Naps, on the other hand, are a completely different story. The ideal length of an optimal shut-eye varies from person to person due to factors such as age, weight, career, lifestyle, schedule, etc.

For the length of naps, you have two options:

  • 10-20 minutes
  • 90 minutes*
  •  
  • *-which is a full cycle of sleep

Why? Anything less than 10 minutes will leave you feeling groggy, sluggish, and unmotivated; and anything more than 90 minutes can cause headache, dizziness, and tiredness.

Now, let’s talk about quality of sleep. While the number of hours you allot for sleep is very important, your routine and sleeping conditions equally affect the quality of your sleep.

We’ve searched far and wide for these 10 biohacking tips to drastically improve your quality of sleep and life:

#1 Stay Active

Studies show that exercising early in the morning is far more beneficial to sleep compared to working out in the middle of the day or at night. Some people believe that working out at night is a better option since you’ll get more tired and riled up for bed.

However, early birds have had more luck in achieving deep sleep. Exercising in the morning is the perfect way to kickstart a long day ahead. It also revs up your body’s metabolism and generally puts you in a good mood, thanks to all those endorphins your body released during your workout.

Stay Active

#2 Get More Sunlight During The Day

Just by casually walking under the sun during the day (preferably early in the morning), your body’s internal furnace starts burning, which psychs you up for your day-to-day activities. As ironic as it sounds, sunlight offers a myriad of benefits to your sleeping pattern.

Although some of us are self-proclaimed nocturnal, the fact is that we are biologically diurnal, which simply means that the human body was uniquely and intricately programmed to be active while the sun is up.


For this exact reason, melatonin is produced by our bodies at night, when the sun is shining somewhere else. Melatonin is a very important hormone produced by the brain which sends signals to our bodies when it’s time to call it a day.

If you feel like your body is struggling to produce melatonin, thus causing sleep problems. Mr. Sleep’s Sleep Upgrade, helps your body produce melatonin naturally through B5 vitamins.


#3 Cut Caffeine 5+ Hours Before Bed

“There’s nothing a good cup of coffee can't fix”.

Although we love having a good cup of joe here and there, we also beg to disagree. There is actually one thing that even a good cup of coffee wouldn’t be able to fix—chronic fatigue.

The hard truth is that caffeine can never replace sleep. Don’t get us wrong— coffee isn’t completely bad for you, it’s just bad for you after 4pm. Considering that 9:30pm is the ideal time to head to dreamland.

It’s alright if having a cup of coffee is part of your morning routine. Just hide it from your sight 5 hours before bedtime to avoid temptation. Any caffeine after 4pm and your brain will increase adrenaline production and block sleep-inducing hormones like melatonin from your brain.


#4 Don’t Snack Before Going To Bed

When you eat dinner, consider it the last meal of the day. We’ve gotten so used to having midnight snacks. If you’re gonna grab a bite at night, you can forget about sleep quality.

Eating 2 hours before bedtime can cause indigestion and spike your blood sugar level.

Sugar rush isn’t a myth, my friend. To be frank, snacking before bed is bad for you - especially after 7pm.

A little tip would be to take a bottle of water with you when you go to bed. Sip on some from time to time when you get hungry. Don’t go overboard, though. You wouldn’t want to take multiple trips to the bathroom in the middle of the night and affect your sleep pattern.

If your body seems fixated on the idea of eating something, then maybe snacking on a supplement might help. About 30 minutes before your ideal bed time, taking Mr. Sleep’s Sleep Upgrade with a sip from your glass of water will help you relax, and calm your active mind. Packed with certified organic ingredients, it is formulated with vitamins and minerals that your body needs to enter sleep state more effectively.


#5 Limit Alcohol Consumption

Who doesn’t love wine night with friends and family? A drink here and there isn’t bad, as long as you drink in moderation. To avoid coming off as a buzzkill, we recommend taking a shot or two and then engage in more meaningful conversations - rather than in more alcohol.

Sure, your friends might tease you for calling it a night early. But if a good night of sleep is something you crave more than alcohol, we can guarantee that you will get the last laugh when the morning comes. They’ll be hungover while you are the first to rise feeling well-rested and in a great mood.


#6 Supplement With Magnesium

Magnesium is the fourth most abundant mineral in the body and is present in many foods, medicines, and dietary supplements. Estimates suggest that nearly half of the adult population in the United States have a deficiency in Magnesium.

Not a lot of people know that Magnesium actually has a lot of benefits. It lowers blood pressure and blood sugar levels, relieves inflammation, reduces stress, fights against depression, promotes relaxation, and enhances sleep.

One of the reasons why insomnia even exists is because of a deficiency in Magnesium. Don’t worry, there is a wide range of Magnesium-rich foods to choose from:

If by some chance, you’re not into any or all of the food listed above, but are still keen on getting the right amount of magnesium in your system - there’s another way. Mr. Sleep’s Sleep Upgrade is an all-natural dietary supplement that contains a powerful dose of 100% organic and highly bioavailable Magnesium.


#7 Limit Exposure to Natural Blue Light

A majority of people who are about to go to bed dim the lights or turn them off completely. For this exact reason, sleeping masks were created and made all our lives a little more comfortable.

However, living in a digital age and after a long day of work, we end up taking our phones (or laptops) to bed for some pre-bedtime social media, reading, and online shopping. This exposes us to blue light.

Admit it, you’ve done this at least once in your life.

Now to make you understand just how much blue light affects sleep, take a look at this chart by Dr. John Rusin:

Some additional tips we can give you to lessen blue-light exposure:

Set your phones or laptops to night mode or natural light. Most devices even have an option to automatically shift to night mode every 6pm to 6am. We encourage you to turn that setting on.

If you have prescription lenses, change the color. As per the National Institute of Health study, amber-colored glasses are particularly effective at blocking the melatonin-suppressing effects of blue-light waves. (Burkhart, 2009).

Change all your bulbs to LED lights. LED lights are more energy efficient and have a wide variety of shades to choose from. Plus, having amber lights add ambience to any room too.


#8 Turn Your Bedroom Into a Cave

While we gave you options to lessen your exposure to blue light, doing without it completely can work wonders for your sleep cycle. As much as possible, separate your work life from your personal life. Assign a specific space for your electronics and leave everything behind as soon as you enter your “cave”.

We know, this is a little unrealistic given the convenience of having your phone near you at all times. You can still place your phone on your bedside table. You’ll probably need it to set alarms anyway. Just make sure to switch it to silent mode and use only if necessary.


#9 Keep it Cool

Numerous benefits come with sleeping in a cold environment.

Studies have shown that your room should be between 60F – 67F (15C – 19C) to get the optimal sleep quality. Sleeping in a cool room helps you fall asleep quickly, enhances mood, reduces stress, improves melatonin levels, and decreases risk for disease.


#10 Provide your body with the nutrients it needs to better achieve a restful deep sleep state

There are cases when as much as we may want to follow all of the tips of the above, unforeseen circumstances prevent us from doing so. As a result, we turn to sleep supplements.

It’s perfectly understandable that some may be skeptical to put anything in their bodies. The good news is, we know someone who is equally trust-worthy and highly effective.

He goes by the name

Mr. Sleep
Mr. Sleep’s Sleep Upgrade formula is designed to tackle your sleeping issues at the root:
  • It aids sleep and reduces anxiety while helping to calm and repair the central nervous system.
  • It uses a 100% natural and highly-bioavailable combination of essential minerals and amino acids.
  • It’s ingredients have been shown to support a healthy circadian rhythm.
  • It promotes total body recovery, optimizes your sleep cycle, and helps your body achieve a restful deep sleep state.

Want to give Sleep Upgrade a try?

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References:
  • Mead, M. (2018). Benefits of Sunlight: A Bright Spot for Human Health. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2290997/
  • Hirshkowitz, M., Whiton, K., Albert, S., Alessi, C., Bruni, O., & DonCarlos, L. et al. (2015). National Sleep Foundation’s updated sleep duration recommendations: final report. Sleep Health, 1(4), 233-243. doi: 10.1016/j.sleh.2015.10.004
  • Alley JR, e. (2018). Effects of resistance exercise timing on sleep architecture and nocturnal blood pressure. – PubMed – NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/25426516
  • Relation between Magnesium Deficiency and Sleep Disorders and Associated Pathological Changes – Modulation of Sleep by Obesity, Diabetes, Age, and Diet – Chapter 31. (2018). Retrieved from https://www.sciencedirect.com/science/article/pii/B9780124201682000314
  • Rahman, S., St. Hilaire, M., Chang, A., Santhi, N., Duffy, J., & Kronauer, R. et al. (2017). Circadian phase resetting by a single short-duration light exposure. JCI Insight, 2(7). doi: 10.1172/jci.insight.89494
  • Murray JM, Sletten TL, Magee M, Gordon C, Lovato N, Bartlett DJ, Kennaway DJ, Lack LC, Grunstein RR, Lockley SW, Rajaratnam SMW. Delayed Sleep on Melatonin (DelSoM) Study Group. Prevalence of circadian misalignment and its association with depressive symptoms in delayed sleep phase disorder. Sleep 2017; 40(1). [PMID: 28364473]
  • JR, B. (2018). Amber lenses to block blue light and improve sleep: a randomized trial. – PubMed – NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/20030543
  • Gupta. (2010). Chamomile: A herbal medicine of the past with a bright future (Review). Molecular Medicine Reports, 3(6). doi: 10.3892/mmr.2010.377
  • Avallone R, Zanoli P, Corsi L, Cannazza G, Baraldi M. Benzodiazepine compounds and GABA in flower heads of Matricaria chamomilla. Phytotherapy Res. 1996;10:177–179.
  • HJ, F., & Cauffield JS. (1999, January 01). West Palm Beach Veterans Affairs Medical Center, FL 33410-6400, USA. Retrieved from http://europepmc.org/abstract/med/10711131
  • Graham, C., & Cook, M. R. (2016). Human sleep in 60 Hz magnetic fields. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/10407512/
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