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3 Hacks to Overcome Jet Lag

3 Hacks to Overcome Jet Lag

Air travel has revolutionized the way we work and vacation, but it’s come at a price: jet lag. This temporary sleep disruption affects travelers who quickly find themselves in a much different time zone than the one their internal clock is “set” to back home. Luckily, a couple of handy hacks can help you overcome jet lag if you find yourself in this sleep-deprived situation. For starters, if you plan to travel east rather than west, plan for more significant adjustments ahead of time: traveling east is harder on your circadian rhythm than traveling west. Be sure to use a jet lag calculator that determines your time of departure and arrival. Then, start shifting your sleep schedule to account for the time change at least two days ahead of travel. Finally, plan to take a melatonin supplement either on the flight or after you land. Try out handy accessories if you must take an in-flight nap, like an eye mask, noise-canceling headphones, or mouth tape for snore-free, restorative sleep.
3 Best Sunrise Alarm Clocks to Wake Feeling Refreshed

3 Best Sunrise Alarm Clocks to Wake Feeling Refreshed

There’s nothing worse than being pulled straight from blissful sleep by a blaring, loud alarm clock. Whether you use a traditional clock or your phone’s alarm clock, the noises aren’t exactly soothing. In fact, they trigger involuntary increases in adrenaline, heart rate, and blood pressure. Over time, this causes harm to your health. If you awake confused and panicked at the sound of your alarm going off, a sunrise alarm clock may be the answer. These alarm clocks mimic the natural sunrise to ease you into wakefulness. Many of them couple calming, soothing nature sounds to help you feel refreshed first thing in the morning rather than anxious and frightened. This light exposure even helps to establish and maintain a healthy circadian rhythm thanks to light’s influence on our eyes first thing in the morning. Selecting the best sunrise alarm clock can be overwhelming, which is why we’ve rounded up our top three picks for your most peaceful mornings yet.
Thermometer shows outdoor temperature

Beat the Heat! 7 Tips to Prevent Overheating at Night

No one likes the feeling of overheating at night. Heat is also known to disrupt your REM and slow-wave sleep cycles, leading to grogginess the next day. Thankfully, you can take steps to prevent overheating during sleep to achieve cool, summer rest. For starters, did you know that certain things you choose to consume increase your internal temperature? Spicy foods, caffeine, and alcohol are all known to worsen the feeling of being too hot. Avoid these before bed to beat the heat! Freeze your socks, a water bottle, or a washcloth and apply the icy cold to certain pressure points to bring down your body heat. If freezing things doesn’t sound ideal, try to Egyptian Sleeping Method, which consists of dampening your sheets before bed. Opt for natural, breathable bedding rather than synthetic materials, which trap heat. Resist cuddling with your pet during hot months, as their body heat will increase yours. Finally, try a warm shower or beverage to raise and then rapidly lower your body temperature a few hours before bedtime.
The Biohacker’s Guide to Better Sleep

The Biohacker’s Guide to Better Sleep

Chances are, you’ve heard the trendy buzzword “biohacking” in recent months or years. But what does the term “biohacking” actually mean? Biohacking refers to experimenting with techniques known to help you “hack” your way to improved health. A huge pillar of good health? Proper sleep quality. Most of us don’t get enough sleep – and certain biohacking supplements and techniques can help you ramp up the quantity and quality of your rest. Nootropics and melatonin provide external supplements that can take your sleep health from zero to hero. Cold therapy helps to control your morning stress responses by keeping inflammation low, making sleep more easily achievable later in the day. Red light exposure in the evening ensures that your circadian clock remains uninterrupted, so you’ll drift off easier than usual. Finally, mouth tape prevents open-mouth snoring that may wake you up throughout the night.
The Link Between Lower Back Pain and Insomnia

The Link Between Lower Back Pain and Insomnia

It’s no secret that waking up with lower back pain in the morning is, well, a pain. So is having trouble falling or staying asleep due to discomfort caused by an aching back. Recent research has found that there’s a correlation between lower back pain and insomnia. Lower back pain leads to poor sleep and, conversely, poor sleep worsens back pain. When pain is the only thing you can focus on when you lie down for the night, falling asleep is near impossible. Furthermore, back pain is notorious for causing you to toss and turn all night, waking you up from deep sleep. As sleep quality worsens, so does your pain. Trying out the best sleeping positions for lower back pain (while avoiding the worst ones) is key to keeping pain in check. Avoid sleeping positions that throw the spine out of alignment and cause unnecessary strain on the neck and back. The worst culprit? Sleeping on your stomach. Sleeping on your back with a pillow under your knees is one of the best sleeping positions for lower back pain, but some find it difficult to sleep on their back all night long. Sleeping on your side in the fetal position with one pillow under your head and another between your legs provides proper spinal alignment if you find it challenging to sleep on your back.
Fun Facts About Sleep: Common Sleep Myths, Debunked!

Fun Facts About Sleep: Common Sleep Myths, Debunked!

It seems like there are always new fun facts about sleep that we could all gain perspective from learning. Researchers are constantly uncovering new information about the importance of sleep. However, regardless of how much we know about sleep, most of us still don’t get enough. As many as one-third of adults are seriously sleep-deprived. That’s why we’re debunking common sleep myths once and for all, starting with the idea that the brain isn’t active during sleep. This couldn’t be further from the truth! While we’re unconscious, the brain is busy cleaning house in more ways than one to keep us feeling restored and healthy. Another common sleep myth: the idea that alcohol is a sleep aid just because it helps us fall asleep faster. In reality, it disrupts our sleep cycles and leads to fragmented sleep, only worsening sleep quality. Speaking of sleep quality, it matters more than sleep quantity! Six hours of quality sleep is better than eight hours of disrupted sleep. Disrupted sleep causes sleep debt to build – and it’s hard to pay off! Sleeping in only worsens it. And if you’re snoring during sleep, it’s nothing to ignore! Snoring disrupts our sleep and leads to poor oxygenation, health problems, and sleep disorders like sleep apnea.
5 Sleep Tips for Night Shift Workers

5 Sleep Tips for Night Shift Workers

Working the night shift is often demanding and challenging. Working while the world sleeps and sleeping while the world is awake isn’t exactly ideal. Moreover, shift work quickly becomes dangerous if you don’t prioritize your sleep schedule and quality. In fact, many shift workers are at risk of Shift Work Sleep Disorder, a condition that includes both cognitive and physical impairments that can cause dangerous workplace errors and accidents. So what does the best sleep schedule for night shift workers look like? It includes firm boundaries around bedtime – even if it falls in the middle of the day. Blocking out disruptive noise and light are both vital for preventing sleep deprivation. Moreover, refrain from working back-to-back day and night shifts that further disrupt your internal clock and lead to worsened sleep deprivation. Finally, address sleep-disordered breathing known to cause snoring that fragments sleep!
5 Best Sounds to Fall Asleep Fast (and Stay Asleep)

5 Best Sounds to Fall Asleep Fast (and Stay Asleep)

If you can’t fall asleep without the sound of your bedroom fan regardless of the temperature, you’re already harnessing the power of sound to fall asleep faster. The sound of a bedroom fan refers to white noise – a soothing, static sound that drowns out other disruptive noises, like the sound of passing cars on the street. White noise isn’t the only sound color that promotes better sleep, though. Brown, pink, and green noise (nature sounds) are also known to help ease the brain into relaxation, encouraging the onset of sleep. White, brown, and pink noise apps allow you to harness the rainbow of sound colors right from your smartphone. Podcasts and audiobooks help to distract your mind from anxious thoughts that may otherwise keep you awake – as long as you pick a soothing podcast topic or book genre. Moreover, music is proven to shift brainwaves into alpha brainwaves that lead to relaxation. Binaural beats take it a step further, helping the brain shift into delta brainwaves that occur during deep sleep. Guided meditations offer an easy-to-follow script that can help us drift into sleep, too.
Hum Your Way to Reduced Stress Before Bed

Hum Your Way to Reduced Stress Before Bed

Ever feel a lift in your mood after humming along to a song in the car? It’s not just in your head. If you’ve ever asked yourself, “Is humming good for you?” the answer is yes! Science shows that humming activates our vagus nerve, taking us out of a state of stress and into a state of relaxation. It lowers blood pressure and improves heart rate variability all while improving lymph flow. In fact, the vibrations created during humming may help the lymphatic system to pump out waste from the body just as well as cold plunge therapy or a lymphatic massage. Moreover, humming reduces happy hormones like oxytocin while surging the body with feel-good endorphins, meaning it’s just as beneficial for the brain and body as a consistent exercise routine. It even causes increased melatonin production which leads to the onset of quality sleep. Bee breathing offers a quick, easy-to-follow humming exercise that you can practice anywhere, anytime. All in all, humming provides a shortcut to calm in any situation, whether practiced before a stressful meeting or before you drift off to bed.
Does Cold Exposure Really Boost Sleep?

Does Cold Exposure Really Boost Sleep?

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.
Is Red Light Therapy The Key to Sweeter Sleep?

Is Red Light Therapy The Key to Sweeter Sleep?

Red light therapy has recently gained popularity as a secret weapon for biohacking your way toward wound healing, wrinkle reduction, and more. It’s even used in medical settings to promote faster recovery or combat the side effects of chemotherapy. Whether you purchase your own red lights to use at home or you visit a red light therapy salon, the benefits are seemingly endless. The science behind how red light improves health lies in the way that the wavelengths of red light affect our cells. Red light encourages our cells to produce more energy within the mitochondria, allowing for faster regeneration and repair. Moreover, skin health isn’t the only perk of red light healing. Sleep quality is also proven to improve massively in those who regularly use red light therapy. Red light promotes the secretion of melatonin, a sleep hormone that helps us wind down in the evening. On the other hand, different spectrums of light (like blue light) are proven to interrupt melatonin production, making red light a solid evening light source for your best sleep yet.
All About Non-Sleep Deep Rest (NSDR)

All About Non-Sleep Deep Rest (NSDR)

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.
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