Written by dr Nick of integrative wellness group

• Slow down the brain before getting in bed by stopping all technology (yes, that includes tv) at least 1 hour before getting in bed. Studies have shown that blue light which is a short wavelength that comes from tv’s and other light emitting devices greatly suppressing melatonin production that is needed in the circadian rhythm to slow the brain down and get it ready for sleep.
• Reduce the light in your bedroom below five lumens. One lumen equals the brightness of one candle so making sure that very little light occurs during sleep is a necessity. Light above five lumens decreases the production of melatonin.
• EMF’s (electromagnetic frequencies) are a big problem affecting sleep quality. When our body is bombarded with EMF’s from wifi or “dirty electricity”, our sleep is severely affected. As we sleep, our brain speed slows and goes into a delta/theta state that ranges from .5hz to 7hz. The frequency of the earth is 7.83hz which is of course healthy for us to receive. However, wifi that has a frequency in gigahertz as well as spikes and surges of “dirty electricity” from appliances and electrical wiring causing electro-pollution that not only decreases melatonin production but also negatively stresses our nervous system. The easiest hack here is to unplug your wifi router before going to bed and flipping off your bedrooms electrical switch on your circuit breaker to stop all “dirty electricity” from occuring in your bedroom. Also, Greenwave filters are a technology that can help decrease dirty electricity.
• Meal timing and the type of food we eat is of course important for sleep quality. We have been told that we shouldn’t eat a large meal before going to bed but is this true and if so why? Bile production from the liver and gallbladder that is used to breakdown foods, especially protein and fat, decreases at night. Therefore, if we eat a large meal it is harder and takes longer to breakdown with lower levels of bile. Also, we only have so much energy to use at a time. When our body should be slowing down in order to use energy to heal, it has to wait and use energy to breakdown and digest food instead.
• Binaural Beats are a great hack for sleep. Listening to binaural beats while going to bed in the delta/theta wavelength will help entrain your brain to a sleep state quickly without having to take meds or supplements. There are many good apps that can be downloaded for free or for a minimal amount.
• Earthpulse PEMF is another awesome gadget to use for quality sleep. Unlike the electromagnetic frequencies mentioned earlier like dirty electricity and wifi, this device produces a variety of healthy frequencies to help us sleep better and heal faster.
• Supplements like melatonin, magnesium, 5-HTP, valerian, and kava can really help with sleep issues. However, if you take melatonin and it keeps you up instead of helping you sleep, you may have a toxic or inflamed brain. Melatonin helps to detox the pineal gland and in doing so will keep you awake instead of helping you fall asleep. If this is the case you might want to focus on detoxing and/or see your integrative physician. It is my intent to help you get more out of your life. Quality sleep is the foundation for thinking and taking more efficient, productive action. Enjoy the sleep hacks and sleep well my friends.