Sleep hacking has been a strong personal interest of mine for nearly 20 years. A plethora of supplements allows me to fall asleep rather quickly (5 mins or less from awake to deep sleep, according to my Oura ring) but I usually awaken still feeling quite tired, as I remember multiple dreams and rather than feeling rested, I feel as though I’ve spent hours watching tv.
I keep my room as cool as I can, while considering that my wife prefers a warm room to a cool one, and that we have a baby in the room too. Plus it’s summer here. I’m not able to have the room fully dark, so I have a sleep mask which blocks out all light. I also wear 33 (or 34? I can’t recall) dB earplugs which are allegedly rated for a shooting range… I can still hear most sounds though, my hearing is annoyingly sensitive. (And, as I’ve mentioned before, yes I’m using the earplugs properly. Rolled as tight as they can go, inserted deep into my ears, and gently held in place until they expand.)
I used to use 100% blue blocking red light glasses, but honestly I didn’t find they made much of a difference for me, with either falling asleep or getting a good night’s rest. So, for the sake of convenience I don’t bother with them anymore. My regular glasses have a blue-blocking film on them which blocks about 70% of blue light, according to a blue light transmission test I had done, which used a blue LED and a photocell.
Our house uses a variety of light bulbs, most of them warm-white LED, except for some in the kitchen that are hard-wired in, so we just don’t use those at night. Our living room is lit by the equivalent of 3 25w bulbs in 3 floor lamps around the room, which many people find a bit dim, but we find to be just right. They’re LED bulbs, so the actual power consumption is closer to 9w total, but that’s not the point.
We don’t watch TV after 10pm, though I do use my phone or ipad later than that… They’ve both got the night mode color shifting setting enabled, and I keep my screens very dim anyway. Typically I read before bed rather than using a screen though.
I mostly rely on my sleep supplements to help me fall asleep, though as I’ve mentioned previously I’ve also had some hypnosis conditioning to install a sleep trigger, and most nights this is like flipping a switch. I repeat the trigger 5x,but most nights I can only get to 3… powerful stuff.
I’ve posted my whole sleep supplement stack here before, but a quick search can’t find it… Paging @Meng123 !
Short version is, I take supplements to help me relax and calm my mind, I create the best sleeping environment I can, and I use a hypnosis trigger phrase along with progressive relaxation to prime my body for sleep. I also go to sleep and wake up at roughly the same time(s) each day. I also avoid having conversations or situations that might evoke a stress response within a couple of hours of bedtime, as being stressed is a surefire way to keep me awake and restless. I like to spend the hour before bedtime reading, either articles or a book… fiction is preferred over non-fiction, as if I’m reading something non-fic it tends to give me ideas, whereas getting lost in a story is just pure entertainment and relaxation.
Daily meditation definitely helps, but I haven’t arranged my schedule to fit that in ever since my daughter was born… same with exercise. For a long time all the gyms & fitness centers here were closed due to lockdowns, but even now that they’re open again I haven’t gotten back into the habit.