Science-Based Biohacking Methods for Improving Sleep Quality

Sleep remains one of the greatest mysteries in science, and although we are learning more about its mechanisms, many aspects are still unclear. This Econet article provides scientifically proven tips for improving sleep quality, especially useful for those who have difficulty falling asleep, wake up frequently during the night, or don't feel rested in the morning.

Basic recommendations for improving sleep: 1. Sleep in complete darkness : Our circadian rhythm is regulated by light, and even small amounts of light can disrupt the production of melatonin and serotonin, hormones important for sleep.

2. Avoid light sources in the blue part of the spectrum at night : Blue light, especially from gadget screens, suppresses melatonin production. It is recommended to use glasses that block the blue part of the spectrum.

3. Use the red part of the spectrum : Red lighting reduces stress, improves metabolism and promotes deep sleep.

4. Maintain optimal air temperature : For quality sleep, you need a state of thermoneutrality, which is achieved at an air temperature of 16-19 degrees if you sleep in pajamas and under a blanket.

5. Reduce exposure to electromagnetic fields : These fields can inhibit the activity of the pineal gland and disrupt the production of melatonin and serotonin.

6. Follow a bedtime routine : Do exercises that calm your nervous system and even out your heart rate.

In addition to these basic tips, the article also recommends avoiding liquids two hours before bed, going to the toilet before bed, avoiding snacks before bed, especially grains and sweets, eating the right carbohydrates for dinner, taking a hot bath or shower before bed, wearing socks and an eye mask at night, avoid TV before bed, listen to relaxing tapes, read spiritual literature before bed, avoid drugs, caffeine and alcohol, exercise, lose excess weight, use an acupuncture mattress, avoid foods to which you are sensitive, increase melatonin levels and take vitamin B12.

These tips are based on scientific research and practice, and can help improve the quality of your sleep, which in turn will have a positive impact on your overall health and well-being.