Top 3 Biohacks For Better Sleeping
How did you sleep tonight?
By Pia-Maria Hauschild
Our society suffers from lack of sleep. And yet, we are so more powerful with sufficient sleep, says sleep expert Hans-Günter Weeß.
Our collective still believes in the old saying 'Only the early bird catches the worm', while many politicians and business leaders boast how well they get along with little sleep. As role models and influencers, these leaders frequently underline the bad image of sleep in the economy. In fact, we are more powerful and creative, and our learning and memory performance is significantly higher with enough sleep than under sleep deficit.
When was the last time you “switched off” before going to bed?
Aside from perceiving sleep as a weakness, sleep disorders are increasingly common. The main factor for sleep disorders is that many people go to bed physically present, but mentally and emotionally still concentrated on the problems of everyday life.
And this behavior leads to strain, while also keeping us awake way past our bedtime.
The second reason why we sometimes sleep so badly is that those who are struggling to fall asleep remain awake. It sounds paradoxical, but look at this way: someone who really wants to sleep, frequently forces himself and creates tension.
A third reason is that at night problems appear bigger than during the day. This has a very simple biological explanation: at night we produce less of the happiness hormone serotonin and under this influence we look at everything that goes through our heads darker, more melancholic, and in a kind of depressive mood.
But there’s great news: sleep has a health promoting effect.
Too little sleep weakens the immune system, increases the risk of cardiovascular and metabolic, as well as mental, disorders. Furthermore, little sleep restricts your performance the next day. As a result, sleep is a highly career-promoting condition.
In order to help you get out of the sleep-deprived loop and get a good night rest, let me share these top 3 biohacks for better sleeping.
1. Go to sleep only when you’re truly tired.
If you’re not asleep after 20 minutes, get out of bed, go to another room and do something relaxing, like reading or listening to music until you are tired enough to sleep.
2. Turn your bedroom into a sleep-inducing environment.
Ease the transition from wake time to sleep time with a period of relaxing activities an hour or so before bedtime. Take a bath, read a book or practice relaxation exercises such as meditation.
3. Establish a soothing pre-sleep routine.
A quiet, dark and cool environment can help promote good sleep. Lower the volume of outside noise, use heavy curtains, blackout shades or an eye mask to block light.
We wish you sound slumber!
Pia-Maria is a passionate Entrepreneur striving for innovation in multicultural environments. She was born in Vienna, Austria, and moved to Portugal at the age of 18, driven by the objective to meet a new culture. She holds two Master's Degrees in Governance and International Management and is currently preparing for a PhD. Living, studying and working abroad allow her to immerse herself actively in international environments and communicate with great empathy in German, English and Portuguese. You can connect with Pia here.