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There’s a quick hack for most things these days, including better sleep and pain management. Cold exposure is a popular topic, with many people filming their morning cold plunges in freezing cold water or practicing Wim Hof breathing in extremely cold environments. But does cold exposure really boost sleep, reduce pain, and improve healing? Science suggests that it does. Cold therapy reduces our overall body temperature, boosting the production of the sleep hormone melatonin. Moreover, exposure to cold temperatures may even help us to burn more brown fat, improving our overall calorie expenditure and metabolic health. What’s more, cold exposure therapy offers muscle and tissue repair while promoting accelerated healing. Better yet, you don’t need a fancy cold plunge tank or cryotherapy machine to practice it. The Breg Polar Care Cube offers cryotherapy for at-home use, while DIY ice baths and cold showers provide a free solution to help anyone achieve the benefits of cold therapy, anytime.

Non-sleep deep rest, also known as NSDR, was coined by Stanford neuroscientist Andrew Huberman as a quick reset that can help add focus to your day or prepare your brain and body for sleep in the evening. It’s less intimidating than traditional meditation and includes a guided script and body scanning. All you have to do is follow along with the instructions, making it a simple practice for people who are new to the world of mindfulness and meditation. What’s more, it stimulates brain waves similar to that of slow-wave sleep, which is vital for the rejuvenation and healing of the body and mind. Including this practice in your daily routine helps to promote the onset of quality sleep. Many NSDR sleep protocols can be found online, including traditional Yoga Nidra (which NSDR was derived from) and NSDR meditations led by Andrew Huberman himself.

There’s a reason we feel better after a long hug with a loved one. It's the same reason that babies feel comfort when swaddled up tight. This soothing sensation is known as deep pressure stimulation – and it’s a game changer when it comes to managing our nervous system. Deep pressure stimulation soothes the body by activating the parasympathetic nervous system, taking us from a state of stress and overwhelm to a state of relaxation and calm. A weighted blanket provides calming, deep pressure that we can take anywhere, anytime. Using a weighted blanket allows us to reap the benefits of deep pressure stimulation for better sleep, emotional regulation, and more – all without having to hug a loved one all day long. Boost feel-good chemicals dopamine and oxytocin while lowering cortisol with the deep pressure stimulation achieved through using a weighted blanket. Just be sure to select the right material, filling type, size, and weight for optimal results and comfort.

The vagus nerve is the longest cranial nerve within the body, responsible for helping regulate almost every day-to-day process including digestion, sleep, and overall well-being. It’s also connected to our ability to show compassion and empathy for others. When our vagus nerve isn’t functioning as it should, it’s often called “low vagal tone.” This dysfunction leads to inflammation, anxiety, poor sleep, and even digestive issues like irritable bowel syndrome. Therefore, boosting vagal tone with vagus nerve exercises for digestion and improved sleep can make all of the difference in how we feel. For example, humming and singing are thought to activate the parasympathetic nervous system and, in turn, our vagus nerve. Breathwork is another hidden gem for improving vagal tone by shifting the body from a state of fight or flight into a state of rest and relaxation.

Approximately 25 percent of Americans suffer from some form of mental illness. Moreover, 40 million Americans report that they consistently suffer from anxiety. Mindfulness techniques like breathwork and meditation serve as proven methods to combat anxiety, improve mental well-being, and regulate our nervous system. SKY breath meditation harnesses the power of both meditation and breathing exercises to center our bodies and minds toward a state of calm. SKY breath meditation was first discovered by Sri Sri Ravi Shankar and involves cyclical breathing patterns that range from slow, controlled deep breaths to rapid inhalations and exhalations. What’s more, this method is proven to effectively treat stress, anxiety, depression, PTSD, insomnia, and more. SKY breath meditation works by decreasing the stress hormone cortisol and boosting nitric oxide production. Nitric oxide is a vasodilator known to take the body out of fight or flight and into a state of relaxation. It’s recommended to practice SKY breath meditation with a certified instructor, as it’s a bit more complicated than simple breathing exercises.

Naps are a seemingly regular part of childhood. But for many adults, there just isn’t enough time in the day to nap. Despite that, the majority of adults across the globe are seriously sleep-deprived. Napping is a quick, simple way to fill in some of the gaps and pay off sleep debt. In fact, a NASA study found that napping improves working memory performance, helping to reduce workplace errors while enhancing focus and attention. That said, the timing and duration of your nap matter. If you nap too long, you might wake up in the middle of a sleep cycle. This leads to grogginess upon waking, often called sleep inertia. Whether you’re interested in short cat naps or longer naps (like a 45-minute nap or 90-minute nap), rest assured that there are benefits to both. If you only have 15 minutes to snooze, you should utilize it and attempt to rest. However, if you can swing a nap that’s an hour and a half long, go for it! Just be sure to wake up at the 1.5-hour mark, or you may be left feeling groggier than before you laid down. Consuming caffeine before napping may help you feel more alert upon waking regardless of nap duration - as long as caffeine doesn’t affect you negatively in general.

Being a student quickly leads to overwhelm and stress due to a heavy workload. With so much to accomplish each day, sleep may take a backseat to other tasks. If you’re not making sleep a priority, you’re not alone. More than half of all college students admit that they’re chronically sleep deprived. However, the dangers linked to a lack of sleep are no joke. And even more concerning, running short on sleep can seriously harm your memory and concentration, leading to poor academic performance. Therefore, skipping sleep means that you’re lowering your ability to achieve your highest success as a student. That’s why we’ve rounded up sleep hacks to help build the best night routine for students that promotes academic excellence. For example, that all-nighter that you think will help you get a better score on tomorrow’s exam may actually decrease your score. And that evening coffee that you rely on to get through homework? It’s keeping you awake at night and throwing off your sleep patterns.

Everyone wants to be debt free. But many people have racked up a dangerous amount of sleep debt without even knowing it. Like any debt, sleep debt is easy to acquire and difficult to pay off. As a result of high sleep debt, you may find yourself still tired after 8 hours of sleep. It takes multiple days to pay off even one hour of sleep debt, and fully paying off chronic sleep debt can take more than a week. However, it’s important to pay off sleep debt as soon as possible - the long-term effects of sleep debt are detrimental to our health. Over time, sleep debt increases our risk of inflammation and infection while weakening our immune response. Processing issues like brain fog and poor memory arise as a result of sleep debt, too. Even worse, sleep-deprived individuals experience a higher risk of developing cardiovascular issues like high blood pressure, heart disease, and even heart failure. Our modern lifestyle seemingly promotes sleep debt buildup with shift work, long commutes, and digital distractions. Luckily, sleep debt can be lowered with lifestyle changes that promote healthy sleep patterns.

Breathing exercises have gained popularity in recent years, but they’re actually rooted in ancient cultural practices centered around deep, controlled breathing. When we use our abdomen, or diaphragm, to breathe instead of our chest, our breathing transforms from shallow, fast breaths to slow, deep inhalations and exhalations. As a result, our bodies and brains shift out of a state of stress and into a state of relaxation. Countless abdominal breathing benefits follow, including improved mood, lessened pain, and even better digestion. Moreover, the more often you practice abdominal breathing, the stronger your lungs become. As the lungs strengthen, oxygenation improves, and boosted productivity and performance follow. If that wasn’t already exciting enough, deep breathing is linked to improved immunity and better sleep. Long story short, abdominal breathing is the quickest, most effective way to shift your mindset and physical body into a state of greater well-being.

Light helps regulate our circadian rhythm and sleep patterns by sending signals through our eyes to suppress the sleep hormone melatonin until nightfall. In contrast, sun exposure during the day ramps up the production of feel-good hormones like serotonin and vitamin D, helping us feel energized. Without this daily light exposure, we’re sure to feel groggy, grumpy, and gross. Neuroscientists say that unfiltered morning light exposure is best – that means no hats, sunglasses, or windows. However, too much unprotected sunlight leads to sunburns and fatigue that may leave you asking yourself, “why does sunlight make me sleepy?” Light exposure late in the evening is also bad news, as it prevents melatonin production from causing sensations of drowsiness that help us drift off. There’s just one problem: our electronics emit tons of blue light known to partially mimic sunlight and throw our sleep patterns off by confusing our brains. Therefore, our circadian rhythm relies on morning sunshine and limited electronic use before bed to function properly.

Sometimes dreams are better than reality, causing feelings of letdown upon waking. But what if we could control our dreams so that every dream is a good one? Science says we can. Lucid dreaming refers to gaining awareness that one is in a dream while asleep. Some lucid dreamers can even control their experiences, surroundings, and actions within their dreams, leading to literal out-of-this-world experiences. While we’re just beginning to delve into the science behind lucid dreams, philosopher Aristotle was one of the first to describe it. Researchers believe that lucid dreaming may even offer potential benefits for our waking lives, like improved self-reflection, problem-solving, and creativity. Some people may be pre-disposed to experience lucid dreams more than others. However, some say that certain techniques and tips help evoke lucid dreams, such as waking yourself up in the middle of the night, using smartphone apps designed for lucid dreaming, and even using special sleep masks like the NovaDreamer.

Anxiety has many causes. However, shallow, rapid breathing is proven to intensify it. That said, shallow, rapid breathing typically follows feelings of anxiousness. Therefore, in order to shift your mind into a calm state, you have to shift your breathing into a calm state. Deep breathing exercises for anxiety shift your focus to your breathing patterns, forcing you to take slow, calm breaths. This activates the parasympathetic (rest and digest) nervous system, taking the body and mind out of the sympathetic (fight or flight) state. Deep, easy breathing sends signals to the brain that it’s safe to relax; being on high alert isn’t necessary. As a result, anxiety levels drop. Like many mindfulness or meditation practices, it can be intimidating to know where to start when it comes to breathwork. Quick and easy practices such as the physiological sigh, humming breath, or alternate nostril breathing are simple to learn and easy to remember, helping you shift into a state of calm anywhere, anytime.