#Sleep Optimization

Can’t give up screens at night? Here are my go to hacks to limit the disruption so you can still get quality sleep: - Blue light blockers - I can’t remember what brand mine are, but two great options are Ra Optics and Bon Charge. - Supplements – I get mine from @wholistic_house The ones that help most with sleep are: • Magnesium glycinate (relaxes nervous system + muscles) • Glycine (lowers body temp, supports deep sleep) • L-theanine (calms the mind) • Adaptogens like Ashwagandha (reduce stress) - Herbal teas - Chamomile, passionflower, valerian, or lavender all help calm the nervous system and boost melatonin naturally. - Night mode - Switch your phone + laptop to night shift mode so the screen goes warm instead of blue. - Lighting - Swap your lamps to Bondi Red Light or BlockBlueLight red bulbs so your body isn’t tricked into thinking it’s daytime. Little shifts like this make a huge difference to your circadian rhythm and how deeply you sleep. • • • #BetterSleep #SleepTips #WellnessJourney #SleepHacks #BiohackingSleep #SleepOptimization #CircadianRhythm #ScreenTimeHacks #SleepWellness #HealthyHabits #Biohacking #WellnessTips #LongevityLifestyle

Better sleep = better life… I strongly believe that optimizing your sleep will improve your quality of life… Diet, sleep, and movement are key to radical health… Welcome to #theremembering 🏹

Do this step by step and sleep great! Comment “SHOP” and I’ll send you a link to my favorite blue light blocking glasses! #sleephacks #sleephack #sleeptips

5 easy things you need to be doing if you want better sleep!!!💤 #5 Turn off overhead lights and bright lights in the evening. #4 Phones and TV away or off. You know what? Keep your phone in another room. #3 Have your last meal 2-4 hours before sleeping. #2 Room temp between 68 and 72 degrees. #1 And wear an eye mask!! SEND this to a friend who needs BETTER SLEEP 👈🏼 #doctor #sleep #5things #sleeproutine #learnoninstagram

Here are 5 simple ways to improve your sleep and wake up feeling refreshed 👇🏼 And trust me, these are all game changers for your circadian rhythm. I’m here at the beach, soaking in the sunset, and I wanted to share a few key habits that help me sleep deeply and wake up feeling better every day. 1️⃣ Grounding 🌍 Walking barefoot on the beach or grass might sound hippy, but it’s actually incredibly anti-inflammatory. It helps reset your body and relaxes your nervous system. Don’t knock it until you try it. 2️⃣ Brain dump your to-do list 📝 Before bed, write down everything you need to do tomorrow. Get it all out of your head and onto paper so you can fall asleep without the stress. When you wake up, you’ll have a clear plan and zero mental clutter. 3️⃣ Magnesium ⚡ This is a big one. Whether you use magnesium supplements or apply it topically, it can make a massive difference in the quality of your sleep. Whole foods like leafy greens are also a great source. 4️⃣ Blue light blockers 📱 Blue light is the enemy of deep sleep. Turn off your phone or switch to red light mode after 7-8 p.m. Reading a book instead of scrolling will help you unwind and send you into a much deeper sleep. 5️⃣ Watch the sunset 🌅 It sounds simple, but getting outside and watching the sunset signals to your body that it’s time to wind down. This tunes your circadian rhythm and helps you fall asleep faster and wake up feeling fully refreshed. Start stacking these habits into your routine and notice how your sleep (and energy) levels shift. 🌞 Comment below if you’ve tried any of these or if there’s one you want to start implementing!

Best sleep tips explained 💤👇🏻 1. Get natural morning light in your eyes : This sets our circadian rhythm (our 24h clock) so your body knows it’s the morning and therefore will know when it’s nightime and time to sleep ! 2. Activate the red light filter on your iPhone after sunset : Settings > accessibility display & text size » color filters » color tint > intensity and hue turned all the way up Then back to accessibility > accessibility shortcuts > color filters Press the side button 3 times and it turns on/off! Helps to limit blue light exposure which messes with our sleep :) 3. Stop eating 2-3h before bed : insulin interferes with melatonin production allow your body to digest the food before sleeping so you can get deep sleep! 4. Dim your lights after sunset : Overhead lights are too harsh and mimick the sun (lots of blue light emitted) which confuses our brain. Stick to dim / red lights 5. Put your legs up the wall for 5min before you sleep : Promotes circulation 8 lymph flow and is amazing to relax the mind, it makes you want to take deep breaths and calm down ! 6. Take a hot shower/bath before bed : This will improve sleep by helping to lower your core body temperature, which signals your brain it’s time to sleep. 7. Get outside at sunset : The sun rays emitted at this time (red/orange hues) communicate with our brain that it is time to sleep soon and to start producing the right sleep hormones. 8. Avoid overstimulation before you sleep : A book, talking, showering, etc- anything that will NOT stimulate your mind, you want to unwind before you sleep! #sleeptips #sleephack #sleepwell

How many hours do you sleep? #sleep #health #skincare

For some of my favorite things I use to elevate my sleep comment “sleep” and I’ll send a link over Let me say this first. I understand everyone is bioindividual. Some have babies, some work night shifts, some just can’t make these hours work. And that’s ok. This is not to scare anyone or say if you don’t do this you will not be healthy. This is for educational purposes to try help us feel better through sleep and create healthy sleeping habits that can make our body thrive! If this doesn’t work for you that’s ok! Check out more things you can do below Here are 8 tips that can help with your sleep 😴 1. Maintain a Consistent Schedule: Try to go to bed and wake up at the same time every day, even on weekends. 2. Create a Relaxing Bedtime Routine: Develop calming rituals before bedtime, such as reading, meditating, or taking a warm bath. 3. Keep Your Bedroom Comfortable: Ensure your bedroom is dark, quiet, and at a comfortable temperature to promote quality sleep. 4. Limit Screen Time Before Bed: Avoid screens (phones, tablets, TVs) at least an hour before bedtime, as the blue light can interfere with your sleep. 5. Be Mindful of Your Diet: Avoid heavy meals, caffeine, and alcohol close to bedtime, as they can disrupt sleep. 6. Get Regular Exercise: Engaging in regular physical activity can help you fall asleep faster and enjoy deeper sleep. 7. Manage Stress: Practice stress-reduction techniques such as deep breathing, yoga, or mindfulness meditation to calm your mind. 8. Invest in a Comfortable Mattress and Pillows: A comfortable sleep environment can make a significant difference in your sleep quality. (If you want to know which ones we got send me a dm) Disclaimer: this is not medical advice it’s for educational purposes only, always seek advice from your health practitioner for any health related problems #sleep #sleepaid #sleeptips #health #healtheducation #healthy #healthylifestyle #healthyliving #nontoxic #nontoxicliving #clean #cleanliving #holistic #holistichealth

Ultra human ring to track your sleep Use code ULTRASHREYA10 or DM me for the link #sleep #health #bedtime

Can’t Sleep? Try This 60-Second Brain Shutdown 😴⚡ If you can’t fall asleep, it’s not your body — it’s your nervous system staying alert. Use the 60-second military sleep hack: 4-7-8 breath + eyelid drop reset. In the United States, millions struggle with overthinking at night — this resets the brain fast. 🇺🇸 Calm the system → slow breath → brain shutdown. Try it tonight. #PsychologyExplained#SleepHacks #NervousSystemReset #MilitarySleepMethod #MentalPatterns #USAhealth #BrainControl

SLEEP IS EVERYTHING! If you want to live a symptom-free life you must optimize your sleep. This hack works for falling asleep and if you wake up in the night. #sleep #sleepy #sleeptime #sleeping #sleeptips #sleeptip #sleephack #sleephacks #insomnia

Here a few tips for a good night’s sleep so you can wake up feeling energized and ready to conquer your day @hatchforsleep #bedtime #sleep #sleeptips #sleephack