Do you have trouble sleeping? Try these non-supplement sleep hacks!
Welcome to the first edition of the Biomarker weekly newsletter. Packaged in every newsletter, you’ll find a recap of what’s going on with Biomarker Labs and tips, tricks, and trends in wellness. For even more updates, follow us!
Calling all sleep deprived individuals! More consumers than ever are turning to over-the-counter sleep aids containing active ingredients like melatonin, GABA, l-theanine, diphenhydramine, doxylamine succinate, and other scary-sounding chemicals to get a good night’s sleep. It’s estimated that the global sleep aid market will reach $101.9 billion by 2023. In this week’s newsletter, we’re going to show you some of the top sleep hacks to try before making a trip down the supplement aisle or attempting to read through fake reviews on Amazon for your magical sleep cure.
But first, news out of Biomarker HQ:
In case you missed it, Biomarker: Wellness Tracking is now live on the app store!
We’re excited to give you the power to test new products and improve yourself. We know the holidays can be a time that your sleep quality suffers, so we reach for over the counter aids to fall asleep, not knowing if any actually help. With Biomarker: Wellness Tracking, you’ll be able to measure the difference before and after taking a product just through integration of a wearable device that tracks your sleep patterns. Join us by downloading now!
Episode 5 of “Does it Work?”: Sick Maps and Forecasts with Graham Dodge, CEO Sickweather
Sickweather recently replaced the CDC (Centers for Disease Control & Prevention) as the featured flu map data provider for The Weather Channel and Fitbit recently integrated its data into its app. Our host, Cathy, spoke with Founder and CEO Graham Dodge about what Sickweather is, what it offers consumers, and what he learned from creating the first online Crime Map. They also get into “Freakidemiology.”
Watch it here!
Non-supplement Sleep Hacks
How do you sleep at night?
How Lebron James sleeps at night:
These sleep tips come from James’s personal trainer:
Turn off and remove devices from your room at least 30-45 minutes before you go to bed. Blue light waves from screens communicate to your brain that it’s still daytime and not to begin creating melatonin, which can help you fall asleep naturally.
Use a sound machine or app to create white noise in the background. Lebron uses the Calm app’s “rain on leaves” to fall asleep.
Make sure the temperature in the bedroom is optimized for your sleeping preferences. For Lebron, it’s a balmy 68-70 degrees. Other sources tell us 60-67 is the typical best range.
Sleep Tips from the geniuses at Harvard:
Stick to a consistent sleep schedule and routine even when you just want to watch one more Grey’s Anatomy and then you’re really done with Netflix. By the way, binge watching doesn’t just affect sleep, but most aspects of your health.
Be physically active. There’s a lot of debate over the time that you work out affecting overall sleep quality, but having some activity in your day helps more than not.
Use the bed only for sleep and sex - despite temptations to eat dinner in bed to avoid small talk with your roommates.
Stop using tobacco products. Nicotine is a stimulant, which makes it hard to fall asleep. Withdrawing from nicotine at night makes it hard to stay asleep.
Cut down on alcohol and caffeine, or at least try to. Caffeine has a half life of 5-6 hours. That means your 4PM coffee fix has only been half cleared from your system at 10 PM!
If you’re still awake after 20 minutes of trying to sleep, get up and read for a while. Only return to the bed when you’re drowsy again.
“It’s not you, it’s me.” - Your mattress and pillows
Being completely comfortable with your mattress and pillows can have a large impact on your ability to fall asleep and stay asleep.
When you sleep, your spine should be as straight as possible to avoid neck and lower back pain. Sleeping with a bad pillow is linked to headaches, muscle stiffness, and even nightmares.