Learn how to BioHack your sleep. (Read full thread)
// Basic //
What is Circadian Rhythm?
a 24 hour biological clock that runs in the background of your brain and alternates between drowsiness and energized levels at specific intervals during the day. #BioHacking
// Basic //
What is Circadian Rhythm?
a 24 hour biological clock that runs in the background of your brain and alternates between drowsiness and energized levels at specific intervals during the day. #BioHacking
The rhythm has a free-running, it is also denoted by the Greek letter τ (tau). This period lasts approximately 24 hours. Few animals diurnal(active during day( has τ (tau) is slightly greater than 24hr & for few animals (nocturnal, active at night) τ (tau) < 24hours.
The rhythm is directly proportional to external stimuli (such as light and heat). One can rest or entrain it, example: When we travel in a different time zone and feel jet-lagged.
When human eyes expose to the light from the sun(around 7:30 a.m), the pineal gland’s stops the production of the melatonin. This hormone is also responsible for keeping us awake.
When the eyes do not receive light (during the night, around 9 p.m), melatonin production starts in the pineal gland and we start to get slow and feel tired. Within after few hours, we go into a deep sleep. By monitoring your exposures, you can easily biohack sleep.
Tips for better sleep 💤
1️⃣// practice deep abdominal breathing
deep breathing can relax you & cut down your stress. Scientifically, practising this activate the vagus nerve that is a crucial component of fostering a sense of safety and grounding to enable you to fall asleep.
1️⃣// practice deep abdominal breathing
deep breathing can relax you & cut down your stress. Scientifically, practising this activate the vagus nerve that is a crucial component of fostering a sense of safety and grounding to enable you to fall asleep.
2️⃣// Look at the sun during crucial moments in a day. Pick out the sunrise, midday, and sunset to expose yourself to the sun for 15 to 20 minutes. #BioHackSleep
Avoid blue light exposure
3️⃣// All artificial light produces a good deal of blue light that prevents your body from producing accurate amounts of melatonin. Deficiency of Melatonin lead to no deep sleep 💤
3️⃣// All artificial light produces a good deal of blue light that prevents your body from producing accurate amounts of melatonin. Deficiency of Melatonin lead to no deep sleep 💤
4️⃣// If possible, use candles or red-light during sunset.
Once the sun has completely set, you can fire up your circadian rhythm with the help of candlelight or red light. Since fire emits very little blue light, it can be key in triggering your circadian rhythm.
Once the sun has completely set, you can fire up your circadian rhythm with the help of candlelight or red light. Since fire emits very little blue light, it can be key in triggering your circadian rhythm.
5️⃣// Eat your last meal before the sunsets
Did you know? as the sun begins to set, your body naturally and biologically gets ready to rest and sleep. Hence, if you eat a big meal, especially a meal high in carbohydrates, it can significantly affect your sleep.
Did you know? as the sun begins to set, your body naturally and biologically gets ready to rest and sleep. Hence, if you eat a big meal, especially a meal high in carbohydrates, it can significantly affect your sleep.
6️⃣// Use blackout curtains or wear a sleep mask
Even the tiniest amount of artificial light from the street outside could spike your cortisol levels and negatively impact your bodies melatonin production. So, to avoid it!
Even the tiniest amount of artificial light from the street outside could spike your cortisol levels and negatively impact your bodies melatonin production. So, to avoid it!
