Unconventional Slumber Strategies, Supported by Science, Worth Exploring
Rewritten Article:
Hey there! Struggling with sleep? Sure, you've heard the basics - keep your room cool, dark, and quiet, avoid screens at night. But here are some unconventional sleep hacks that might work for you.
Sleep Hack #1: Just Take a Soak
Yeah, you heard that right. A warm bath or shower could help you catch some zzz's. Here's why: your body's core temperature decreases before bed, and your hands and feet warm up. Exposing yourself to warm water helps your body cool down, making it easier to fall asleep. It's best to do this one to three hours before hitting the sack. No need for a luxurious soak or wet hair - even a short exposure can help. Just remember to use a bathmat for safety.
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Sleep Hack #2: Biohack Your Snooze
Behavioural strategist Bizzie Gold, Founder and Chief Behaviour Strategist of Break Method, shares her secrets. With five companies and four kids, finding extra sleep seems impossible. Instead, she focuses on strategic recovery hacks to feel rested, even when actual sleep is scarce. One of her favorites is magnesium spray, which she applies to her feet and wrists. This mineral, available in capsules and powder form too, plays a role in muscle and nerve function, and has also been shown to promote restful sleep and relieve anxiety.
Gold also utilizes red light therapy throughout her workday to support recovery. "For busy entrepreneur moms like me, shifting sleep schedules isn't always an option," she says. "But integrating biohacking self-care makes a massive difference - helping you recover, recharge, and show up fully, even when sleep is in short supply."
Red light has been shown in some studies to promote more restful sleep. Katie Mant, co-founder of BON CHARGE, was so impressed by red light therapy, she incorporated it into the company's product line. "Artificial blue light after dark can disrupt sleep, increase cortisol levels, and keep us awake and alert," she explains. "But red light signals to the body that it's nighttime, to produce melatonin, lower stress, and cortisol, and to unwind and prepare for sleep."
Unwind in your bedroom or relaxation space with a red light device for about 10-20 minutes before bed. It's also important to reduce artificial blue lights at night, Mant adds - especially after sunset through bedtime, as they can interfere with the effectiveness of red light therapy and disrupt your circadian rhythm.
Beyond red light therapy, there are tons of biohacking products on the market to improve sleep, like masks, headbands, and more.
Sleep Hack #3: Call It Quits on the Co-Sleeping
Despite the name, a "sleep divorce" (where you and your partner sleep in separate rooms) could save your marriage if co-sleeping issues like snoring, sleep-talking, or insomnia create tension. Plus, it's tough to communicate nicely when you're exhausted. A 2024 Harris Poll found that 81% of Americans with a partner have sleep quality issues with their partner, and 64% are hesitant to try a sleep divorce.
Sleep Hack #4: Check Your Hormone Levels
While it's not a quick fix, exploring possible underlying causes of sleep disturbance can provide insight into changes that will make a meaningful difference for you.
OB-GYN and Hormonal Health Expert Dr. Tracy Verrico encourages women to discuss sleep disturbances early with their providers, not just in perimenopause or menopause. "Starting these discussions in their late 30s or early 40s allows us to identify imbalances early and support sleep, mood, and metabolic health before symptoms spiral," she says.
Here's the hormone workup Dr. Verrico recommends:
- Estradiol, Progesterone, and Follicle-Stimulating Hormone (FSH): Insight into ovarian function and menopausal status.
- Cortisol: Evaluates stress hormone balance throughout the day and night.
- Thyroid Panel (TSH, Free T3, Free T4, and Thyroid Antibodies): Thyroid dysfunction can cause sleep disturbances.
- DHEA-S: Assesses adrenal reserve and function, influencing cortisol and sleep.
- Melatonin: Helpful if circadian rhythm disruption is suspected.
- Insulin & Fasting Glucose: Blood sugar imbalances can worsen sleep, especially if hypoglycemia triggers nighttime cortisol spikes.
For women experiencing mood shifts, fatigue, or cognitive changes, Dr. Verrico may also recommend checking Vitamin D, Magnesium, and B12, as these nutrients support hormonal balance and sleep regulation.
Get Support
Don't suffer in silence. If you continue to struggle with sleep despite good sleep hygiene and other sleep hacks, consult a sleep expert who can provide specialized support. Sleep is important, and it's time we treat it that way.
- Women going through perimenopause may find relief from sleep disorders by considering their hormone levels, as imbalances could be contributing to their sleep disruptions.
- Integrating red light therapy into one's daily routine, especially before bedtime, can help promote restful sleep and reduce stress levels during menopausal periods.
- Couples facing co-sleeping issues may benefit from a "sleep divorce", where they sleep separately, to improve overall sleep quality and potentially reduce tension in the relationship. However, it's important to discuss financial implications, such as creditline adjustments, before implementing this change.
