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Sleep is a crucial part of our daily routine that can impact our physical and mental health. There is no one size fits all and some people will be surprised how little sleep they need (as long as it is quality sleep). Between 6-9 hours of sleep is the typical range but there are people who only need 5-6. If you struggle with getting a good night’s sleep, hacking your sleep using various techniques can help improve the quality of your sleep. In this article, we will explore some tips and techniques for hacking your sleep.

  • Adjusting your wake-up time gradually can help you figure out how much sleep you need. Most people need less sleep as they get older. By gradually adjusting your wake-up time by 15 minutes each week, you can figure out how much sleep you need to function optimally.
  • Waking up earlier can help regulate your cortisol and melatonin rhythms. Cortisol is a hormone that is released in response to stress, while melatonin is a hormone that regulates sleep. Waking up earlier can help regulate your cortisol and melatonin levels, improving the quality of your sleep. Additionally, waking up earlier can give you more time in the day to accomplish more tasks.
  • Blackout curtains can be beneficial in creating an environment that promotes sleep. Research has shown that exposure to light can disrupt your circadian rhythm, making it harder for you to fall asleep. Blackout curtains can help block out any external light, creating a dark and conducive environment for sleep.
  • Noise machines can help mask any external noises that can interrupt your sleep. Studies have shown that white noise can help improve sleep quality by reducing the impact of external noises on your sleep.
  • Essential oils such as lavender, chamomile, and sandalwood can be used to promote relaxation and sleep. These oils can be diffused into the air or applied to the skin to promote a sense of calmness and relaxation.
  • Wearing a sleep mask can help block out any light that may interrupt your sleep. A study conducted by the National Sleep Foundation found that wearing a sleep mask can help improve sleep quality by reducing the impact of external light on your sleep.

In conclusion, hacking your sleep can help improve the quality and quantity of your sleep, ultimately leading to better physical and mental health. Incorporating techniques such as blackout curtains, noise machines, essential oils, sleep masks, adjusting your wake-up time, and waking up earlier can all help you get a better night’s sleep. By improving the quality of your sleep, you can have more hours every day to accomplish more tasks and improve your overall quality of life.

Sources:

  1. https://www.sleepfoundation.org/articles/how-to-use-blackout-curtains-for-a-better-nights-sleep
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6208606/
  3. https://www.healthline.com/nutrition/10-essential-oils-for-sleep
  4. https://www.sleepfoundation.org/sleep-hygiene/sleep-mask-benefits
  5. https://www.healthline.com/health/wake-up-early-benefits
  6. https://www.sleepfoundation.org/articles/how-sleep-works-the-physiology-of-sleep

Meet the Author

Dr. Matz DC

Dr. Jeffrey E. Matz, DC, MS, is a Board Certified Chiropractic Physician. He is licensed to practice in SC, NC, and GA. Dr. Matz is passionate about functional medicine and strives to help patients achieve optimal health. His focus is on helping our members with hormone imbalances, autoimmune conditions, chronic pain conditions, and diabetes. Among the thousands of people Dr. Matz has treated include Carolina Panthers football players, PGA Tour and Champions Tour golfers, collegiate athletes, and local and international celebrities. Dr. Matz was a semiprofessional cyclist, and has competed in triathlons for the last 7 years, including completing an IRONMAN triathlon.

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