My Top Sleep Hacks

Sleep hacks I’ve used to get great sleep and get better fitness results

When it comes to achieving your fitness goals, sleep might be the most important factor. Without high quality sleep, you’ll be limiting any progress you can make. Sleep is crucial for muscle building, performance, fat loss, and other areas of fitness.

Grounding

What is grounding? The answer is in the name itself. Grounding is walking around barefooted on a natural surface like grass and mud. Barefoot walking has a very calming effect. If you’ve ever had a foot massage, you’ll experience the same feeling of relaxation when grounding yourself. From my experience, most of the time that I ground myself I’m able to fall asleep faster and I wake up less frequently. Do you ever wonder why you sleep so well when you go to the beach? It’s because you ground yourself when you walk on sand.

Beside getting great sleep, grounding has numerous health benefits like reduced inflammation, better mood, and faster injury recovery. One of the best times to ground yourself is after a workout. It’ll calm your nervous system.

Delta Wave Music

Nowadays I like to experience complete silence during the last hour before going to sleep. At some point I listened to Delta Wave Music and even meditated to it before sleeping. The idea behind it is throughout the day our brains are in different ways, depending on what we’re doing. When we’re fully awake our brains are in the beta wave. When we’re relaxed we’re in the alpha brain wave. When we’re drifting into sleep or waking up , we’re in the theta brain wave. When we’re in deep sleep, we’re in the delta brain wave. By listening to delta wave music, I’d fall asleep easier and drift into deep sleep. I stopped listening to delta wave music because I didn’t want to become reliant on it. I’d reccomend it if you find yourself desperate for quality sleep.

Boost Seratonin

It’s commonly known that melatonin is the brain chemical that helps you sleep better at night. You can do things to directly boost your melatonin or you can boost your nightly melatonin productions by boosting your seratonin during the day. The easiest way to boost seratonin is through natural light exposure, especially from the Sun. If it’s a cloudy day, you can still get more natural light exposure spending time outside than you would indoors.

Photo by Aldo Picaso from Pexels

Explanation of the different brain waves: https://nhahealth.com/brainwaves-the-language/

Scientific journal on Grounding: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3265077/

The role of Seratonin in sleep quality: https://thebrain.mcgill.ca/flash/d/d_11/d_11_m/d_11_m_cyc/d_11_m_cyc.html

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