Six Natural Biohacks For Better Sleep

The term “biohacking” has become much more mainstream over the last five years, touted as a surefire way to improve our bodies, minds, and even help us defy the effects of aging. But what exactly is biohacking? And is there really such a thing as hacking your way to better health?

When it comes to this form of DIY biology, here at Bearaby we still stand behind one of the easiest, most natural biohacking methods we know: getting better sleep! (With the help of a weighted blanket, of course.)

Read on for a quick overview of where we sit on the biohacking spectrum and how to biohack one of the most important parts of your day: your night.

What Is Biohacking?

Depending on what podcasts you listen to, forums you trawl, or gurus you follow, biohacking can include anything from drinking salt water and taking cold showers, to experimenting with growth hormones or using electromagnetic mats to douse your limbs with currents. It’s a wide spectrum.

Photo by Bence Balla-Schottner on Unsplash

Biohacking generally refers to conducting scientific experiments, outside the sphere of conventional medicine, to develop technologies that can enhance physical and mental abilities.

Over the last few years the concept has expanded to include anything from intermittent fasting and low-carb eating patterns to self-experimentation with implants and the use of cognitive enhancers or nootropics. Biohacking can be both radical and everyday.

On the radical side are some of the pioneering figures of the biohacking scene, those who define biohacking as a path to becoming superhuman. These biohackers use science, biology and self-experimentation to essentially ‘upgrade’ themselves.

On the other side of the spectrum are lifestyle and wellness influencers who are all about getting back to the basics. These types of biohackers say that we tend to overlook the simplicity and ease with which we can naturally achieve extraordinary health and well-being. Now that sounds like the type of biohacking we can get behind!

At the top of these natural biohacking lists? Sleep of course!

Natural Biohacks That Improve Sleep

As author-doctor James Hamblin says in his humorous look at natural biohacks, “Sleep requires no effort and costs nothing, yet people tend to go out of their way not to do it enough and to brag about not doing it.”

We couldn't agree more. We’ve already examined how the culture of hustling hard without adequate time to rest is no longer glorified; we’re now in the culture of self-care and sleep. As we continue to learn more about the benefits sleep has on our minds and bodies, science has shown us how dangerous it is to keep sleep at bay. Chronic sleep deprivation has been linked to an increase in depression, illness, and even life-threatening diseases.

So, how can we naturally biohack our way to better sleep? Here are six steps you can take to optimize your sleep (and ultimately enhance your self-care):

Sleep more!
The ultimate sleep hack is simply making sure you’re getting enough of it. Prioritize rest. Resist buying into the busyness that cultivates the pro-hustle, anti-rest mentality of our modern society. Dare to be pro-sleep.

Exercise
Cortisol is sometimes a bit of a neurochemical nuisance. While our bodies need it in the right amount, when our cortisol levels run too high it can interfere with us getting proper rest. Exercise – similar to sleeping under a weighted blanket – naturally decreases the body’s production of stress hormones like adrenaline and cortisol. Biohack your way to peaceful sleep by simply going for a daily walk.

Photo by Arek Adeoye on Unsplash

Go outside
The great thing about that daily walk is that it’s a twofer. While you’re getting some exercise in, you’re also in contact with nature - a fundamental principle of the ecotherapy movement.

Aiming to improve our overall psychological condition by spending time in nature, ecotherapy envelopes a range of treatment programs that combat common sleep enemies. Studies have shown that, as healthy interactions with the earth lowers stress levels, anxiety, symptoms of depression and ADHD.

Another benefit of being outdoors is that it addresses our physiological need for exposure to natural light. As a key element in promoting sleep, sunlight helps your body maintain a healthy circadian rhythm, which supports uninterrupted sleep cycles. Biohacking your sleep is a breeze - simply spend enough time outside and let nature do the rest!

Get a weighted blanket
As you can probably guess, this is by far our favorite sleep hack. And it’s been proven to really work. Medical research has shown that sleeping under weight makes us sleep and feel better. It all goes back to Deep Touch Pressure therapy, which increases your body’s natural production of sleep and wellness hormones.

The evenly distributed weight of a weighted blanket increases your serotonin levels, lowers cortisol, and helps trigger the release of melatonin, your much-needed sleep hormone. This simple biohack is highly beneficial for the body. In fact, studies have shown that people using weighted blankets had improved sleep and woke up feeling more refreshed in the morning.

Besides being one of the best looking weighted blankets on the block, our Nappers are designed from layered organic cotton in a chunky-knit style, entirely eliminating the need for any artificial fillers. Compared to other blankets that use noisy, plastic pellets inside, our blankets bring on nothing but silent slumber.

Hang blackout curtains
How’s the lighting in your sleep space? Are you struggling to fall (or stay) asleep at night? Artificial light can suppress the body’s ability to produce melatonin - a hormone that’s essential to healthy sleeping habits. This includes light from phones or computer screens and street lights. So put that phone away before bed and biohack your sleep with a set of bedroom blackout curtains to keep bright light at bay.

Eat sustainably sourced fish and almonds
There are many foods that can help you sleep better, including fatty fish and almonds. Each of these contain essential nutrients our brains need for optimal sleep. Salmon and sardines are high in Vitamin D and omega-3 fatty acids that help regulate our happy hormone (serotonin), and the calcium content in almonds works wonders for the neural process responsible for adequate melatonin (our sleep hormone) production.

Similar to the way biohacking covers a variety of approaches and methods to optimize your body, what constitutes a healthy diet varies from person to person. But no matter your palate, eating from an environmentally friendly perspective is something we all can - and should - implement.

Eating less processed and more sustainably sourced products is probably the most basic and natural biohack that not only benefits our overall health, sleep and wellbeing, but our planet too. Let’s hack into that.