In this edition of Biohacking Weekly:
1. Sleep optimization hacks from Bryan Johnson
2. Physical exercise and a keto diet will increase muscle mitochondria
3. Dr Rhonda Patrick: All centenarians have one thing in common: low inflammation
4. A new medication may help beat the obesity epidemic
5. Berberine - Ayurvedic medicine with an antidiabetic effect
The term "sleep hygiene" refers to a complex of healthy sleep habits, behaviors and environmental factors that attribute to a person's ability to have a good night's sleep. Building and following optimal sleep hygiene is one of the most effective and natural ways to improve sleep and overall health.
There are numerous factors that affect our sleep and by recognizing them, we are able to alter our lifestyle in order to enjoy a better night's sleep and feel more rested. In this post, we discuss 7 sleep improving ideas that you can adjust according to your circumstances to create your personal sleep hygiene.
Prior to modern electrical sources of light, people used to divide their sleep time into two segments, separated by several hours of night-walking. This sleep pattern is called segmented sleep.
The space between first and second sleep is a quiet-wakefulness, a meditative silent space for prayer, reflecting on dreams and creative activities. With new information available, waking up in the middle of the night is considered to be completely normal.
Despite sleep being such an important function, there is still quite a lot of mystery surrounding sleep and exactly why it is good for us. However, what we do know for sure is that sleep is important. Proper planning can have a dramatic impact on both your sleep quantity and quality. That's why evening routine has a huge impact on how we sleep. Unfortunately, bedtime routine is often neglected. In this post, Christian Baker, shares his tips and tricks on how to build an effective evening routine that helps sleep better.
In the modern, hectic world, it is easy to forget about sleep. But quality sleep is vital for our performance, physical and mental health. Toby Yo, a personal trainer, entrepreneur, lifestyle podcaster and Australian biohacker, shares his personal story about struggling with sleep problems. He also gives valuable recommendations on how to optimize a lifestyle for sleep and describes his routine to wake up well-rested and happy.
We’re living in a chronically sleep-deprived world. Research has estimated that just under 40% of Australians are experiencing inadequate sleep. This doesn’t just mean you’re a little more dependent on your morning coffee – poor sleep can have massive impacts on your overall well-being.
There are other factors to consider when it comes to poor sleep, including timing of caffeine, sleep hygiene and regulation of our internal rhythms. But one factor that is often overlooked with sleep quality is what you’re sleeping on. Could sleeping on the floor be the answer to your sleep woes?
It has only been during the last 100 years that we have begun to see the pervasive use of artificial lighting in our homes and cities. Emerging research in the field of chronobiology suggests that exposure to certain wavelengths of light at certain times of the day may be disruptive to an organism’s circadian rhythm. In the long term, this can lead to poor sleep and disease in many individuals.1
The problem is fluorescent (and LED - think about your computer/tablet/phone screen) lamps and the light that they generate.
Blue blocker glasses will provide the best protection for you while you are at work, and you can also put a filament task lamp on your desk to slightly improve the visual environment.
