With advancements in modern technology, our lives have changed
drastically. However, the changes that have been introduced in our lives due to
these advancements have made a significant change in our lifestyle. We don’t
eat, sleep or even bathe the same way we did 50 years ago. Due to technological
advancements, we are no longer dependent on natural light to guide us through
the day; this indeed has drastically changed our sleeping patterns throughout
the day. What’s the result? Most people suffer from some form of sleep
disruption, such as insomnia, interrupted sleep or sleep discomfort in
Sleep not only refreshes you, but a good night sleep controls
various other factors. When you don’t sleep well, you tend to eat more than
usual which further leads to overeating and eventual weight gain. Two main
hormones that control hunger are ghrelin and leptin, and these are directly
controlled by sleep. So, when our bodies are not well-rested or sleep-deprived,
ghrelin increases in our body while the level of leptin decreases which leads
to increased hunger.
Sleep helps the body to relax. Still, the lack of it increases
the blood level of a lipid called endocannabinoid, which makes eating enjoyable
for human beings, especially during the evenings. Not just this, the lipid
increases hunger for a specific type of foods such as candy, cookies etc. and
studies have shown that people who don’t get enough sleep eat twice as much in
comparison to the ones who get an eight-hour sleep.
So, this indicates that lack of sleep interferes with signals
that the body sends during and after sleep. Hence, sleeping properly gives you
less time to eat during the day and prevent overeating. So, it is vital to
create a healthy bedtime routine to ensure that you crave less and eat less.
Various methods can be implemented to regulate sleeping patterns. We have a few
bio hacks that you can apply to ensure you get a good night’s sleep.
Not just this, if you sleep deprived all the time and consuming
extra calories, chances are that these calories might start depositing in your
body, increasing your blood sugar levels. Studies have also proved that people
with restricted sleep for less than five to six nights have impaired glucose
tolerance. However, when they slept for good eight to nine hours for other six
nights, their blood sugar levels came back to normal.
Another essential factor which needs to be considered is the
quality of sleep. Just because you are sleeping for eight hours does not mean
you are well-rested. The quality is as important as the quantity. There are
various researches which have shown a direct link between sleep apnea and
obesity, as over the last ten years obesity has increased and so has the number
of registered sleep apnea cases. This indicates the harm lack of sleep can
With the help of biohacking, you can make progressive changes in
every area of your life, sleep included. Here are some techniques you can
follow to have a better sleep.
SLEEP TIME: One conscious decision you would need to make is to
choose a time for sleeping and stick to it every single night. This will
eventually train your brain to accept that time of the day as sleep time and
eventually you will start falling asleep with ease.
BEDROOM: Try to ensure that you use your bedroom area only for
sleeping. If you have gadgets, TV or computers in your bedroom, remove them and
before you head to bed, stop using your phone completely. Take time to relax
and deep breathe before you sleep as this will ensure you can sleep on time,
without any stimuli around.
MEDITATE BEFORE SLEEP: Another great technique to train your
mind to relax and sleep comfortably is by meditating before bed every day.
There might be plenty of reasons why you aren’t able to sleep, but before bed,
try not to think about anything worrisome.
There are various mantras available on YouTube that you can use
to fall asleep. These mantras not only relax your brain and sends out positive
vibrations to your brain that helps you sleep.
COMFORTABLE BEDDING: This is another important factor that
usually goes ignored. The correct bedding can make a massive difference to your
overall sleep and comfort. A well-rested person is less irritable, craves less
and thinks straight.
MULTIVITAMINS: They play a massive role
in our lives without us knowing; they work in the background to provide us with
a healthy and balanced life. So, if you have been lacking sleep, it’s always a
good idea to check with your doctor and get your blood work done. People who
have trouble sleeping are usually low on calcium and magnesium, and introducing
these two supplements is a great way to balance our sleep.
DRINKING: There are certain drinks you should avoid and certain
drinks you should introduce in your life in case you want to sleep well. Avoid
caffeine and alcoholic beverages at least 2 hours before bedtime and add
decaffeinated chamomile tea and lavender essential oils to your bedtime
GET ACTIVE: Without a doubt, the most effective technique to get
you to sleep is working it out in the gym or a dance class. The minute your
body gets tired, it will not have the energy to stay awake, so be sure to spend
extra time working out.
These are some bio hacks that will put you to sleep. Sleep, food
and overall wellbeing go hand in hand. Therefore, it is essential to ensure
that you sleep well so that you eat less and stay healthy as one cannot exist
without the other. And today, with the advancements in research, we know what
works well for the human body. An integrated application of these techniques
shall ensure a balanced and happy life.