5 ways to become an A-grade sleep hacker

Let’s be real, sleep is the highest commodity in our packed-to-the-brim lives these days.

Without sleep we become foggy in our thoughts, feel more lethargic in our bodies, become outright grumpy bums and generally have less patience.

We need sleep to maintain energy levels, find mental clarity and focus, hormone function, keep stress and anxiety at bay and to maintain general wellbeing. 

That’s why we could all do with some hacks to up our sleep game. If you’re looking to upgrade your d-grade sleep patterns to a shining A+, this blog post is for you.

5 ways to become an A-grade sleep hacker

1. Meditate

   Yes, yes I already know what you are thinking, another post raving about meditation. But I am here (as someone just like you) to help you see – and hopefully try for yourself – why you need this Zen practice in your life to improve your Z count.

   Many studies suggest a good medi session can provide you with the same efficiency as sleep, for example 10 minutes of meditation can equate to 1 hour of sleep. The reality is sleep just can’t be replaced. Meditation assists us in calming the mind and body and prepares us for bedtime. If you struggle to get to sleep once in bed, then meditation may be a great habit to incorporate into your evenings.

   Try hitting play on a relaxation/meditation playlist on Spotify or download a guided meditation.

   Remember, meditation is not ‘silencing’ your mind, its making space to sit with your thoughts, create space to visualise, fantasise and to calm your nervous system. Set the timer for just 10 minutes or up to an hour – the world is your zen-centred oyster here.

    

2. Diffuse essential oils

   Upgrading your sleep environment means utilising all your senses. Beautiful calming and grounding aromas are another great way to inform your mind and body it’s time for sleep.

   Grab a diffuser, set it up anywhere in your bedroom and turn it on up to an hour before bed and close your bedroom door. When you’re ready to hit the hay your room will be filled with the aroma and instantly switch your mind to bed mode.

   Play around with different aromas and once you find one you love use the same one for a few weeks. After time, studies show your brain will become conditioned to associate a certain fragrance with sleep.

   My favourite calming and ground essential oils are Lavender, Frankincense, Clary Sage and Ylang Ylang.

    

3. Turn to crystals

   Placing crystals around your home is another great tool for sleep. Certain crystals bring different healing properties which can assist you to have better sleep patterns.

   Amethyst is known to relieve anxiety and promotes restful sleep.

   Smokey Quartz grounds and protects from nightmares.

   Obsidian gently transmits negative energy, freeing the mind and heart of disturbance.

   Rose Quartz calms emotions that prevent a peaceful sleep. Can also prevent nightmares and protects emotional wounds. 

   Labradorite clears worries and fears.

   Charoite is used in treating sleep walking and irregular sleep patterns. Can also help deepen meditations and enhances intuition. 

   Moonstone is another calming crystal to promote clarity of the mind and has been known to support children to drive away nightmares and insomnia.

   Clear Quartz also known as the “master healer” can help clear the mind.

   Selenite brings serenity and peace to its space and promotes a restful sleep.

   Pop some of these on your nightstand, in your lounge room or where you spend the most time at night before bed. Witness your space transform into a magical sleepy haven! 

    

4. Transform your bedroom into a wellness haven

   It’s time to Marie Kondo your bedroom if you’re serious about sleep!

   The bestselling author and host of Tidying Up once wrote “Imagine yourself living in a space that only contains things that spark joy”. When we surround our space with things we love, we create a sense of ease and calm. 

   A 2016 US study also backs this us by reporting people who sleep in cluttered rooms are more likely to have sleep programs, including difficulty falling asleep and being disturbed during the night.

   Clear away anything you don’t need or use and any extra trinkets that don’t serve a purpose (these usually just collect dust, another no-no for good sleep). Keep your space as clean and clear as possible.

   Vacuuming and dusting on a regular basis and airing out your room with fresh cool air helps also. Open the windows each morning for a few minutes or invest in an air purifier.

   My bedroom is very clear and zen. It really only contains my bed (with organic bamboo cotton linen in calming colours), a big Himalayan salt lamp, simple side dressers adorned with a diffuser, oils, crystals, magnesium spray, a few books, an amber reading book light and my journal to jot down any pre-bed thoughts.

    

5. Reduce light exposure

   In today’s light-fuelled world we are well and truly ‘wired’ by the time the sun goes down and even need to flick a light on at night.

   Not all colours of light have the same effect. While blue wavelengths are beneficial during the day for boosting attention, reaction time and mood, it seems to be the most disruptive at night. Blue light, aka ‘junk light’ fuels most everyday lighting like harsh fluorescent tube lights, energy efficient lighting, phones, laptops, computers and tvs.

   Harvard researchers found excessive blue light exposure can suppress melatonin levels in our body and shift circadian rhythms by twice as much as other light. Two vital hormones we need to be in balance for good sleep. 

   Protect yourself from blue light at night

   • Use red light globes for night lights and wear blue blocking glasses as soon as the sun goes down for the remainder of the night. Red light is less likely to shift circadian rhythm and suppress melatonin. I wear this brand. 
   • Use light dimming programs for your phone and computer to reflect the time of day. I use one on my laptop and dim the light on my phone to its lowest at all times.
   • Set an alarm to switch off your phone or pop it on sleep/aeroplane mode and put it away for the night. Set a time to turn off your TV at least an hour before bed. Read under red light (use an amber reading book light).
   • Expose yourself to lots of bright light during the day which will boost your ability to sleep at night, as well as your mood and alertness during daylight.

For more juicy sleep inspiration I interviewed the gorgeous Haley Hughes from Empire and Co on The Hayley Morcom Podcast (Episode 23) about sleep hacking. Have a listen here.