Cheap Sleep Hacks to Improve your Sleep Hygiene

Ever since Matthew Walker's book, Why We Sleep, there seems to be no end of sleep gadgets to improve our sleep, and some of these are over priced and over complicated. With the amount of products out there it is difficult to know where to turn.

The influx of sleep related products is understandable though, as achieving quality sleep is essential for overall health and influences everything from cognitive function to emotional well-being. Amazingly, sleep can also plays a critical role when it comes to nutrition as it can regulate appetite-related hormones, such as ghrelin and leptin. Ghrelin, often termed the "hunger hormone," stimulates appetite, while leptin signals satiety to the brain. Sleep deprivation can disrupt the balance of these hormones, leading to increased hunger and potential weight gain. Research indicates that acute sleep loss reduces leptin levels and elevates ghrelin levels, which may facilitate weight gain if sleep deprivation persists.

Navigating these and sleep hygiene can be particularly challenging for couples, especially when partners have differing sleep schedules. These differences often stem from our biological predispositions to sleep that determine whether we are an early riser ("lark") or a night owl. Understanding these natural tendencies is crucial, as clashing sleep patterns can impact your relationship dynamics and individual health. As an early riser, I was saddened to see that Night Owls have been shown to have increased mental sharpness compared to their early counterparts...Pish.

However, the way work days are structured favour early risers, which can lead to challenges for night owls, including "social jet lag" and associated health issues.

So for couples with mismatched sleep preferences like my relationship, it's essential to find strategies that accommodate both partners that won't break the bank.

Ever since listening to a Tim Ferris Podcast in 2015 on sleep, I have been obsessed with trying out methods to improve my sleep (on a budget). Here are my budget-friendly recommendations to enhance your nightly rest:

1. Choose a Full-Wrap Eye Mask: Light exposure can disrupt sleep patterns. An eye mask that wraps around your head ensures minimal light intrusion and stays in place throughout the night. Masks made from materials like cotton are breathable, durable, and budget-friendly. Whilst Night Owl partner is still reading with the lamp on, I have full blackout from this without discomfort that sleep masks with elastic straps can cause. Here's the one I am currently using for only $20.

2. Opt for Surgical Tape for Mouth Taping: Much to my partners annoyance, every so often I can chew in my sleep which can wake us both up. Mouth taping encourages nasal breathing, which can improve sleep quality and ensure this does not happen. Instead of investing in specialised mouth tape products which people are offering stupidly expensive packs or subscriptions, why not use a small strip of surgical tape across your lips. It's affordable and effective at $6 and will last all year.

3. Invest in a Cooling Weighted Blanket: Maintaining an optimal body temperature is vital for restful sleep. Studies have shown that both excessively high and low ambient temperatures can increase wakefulness and decrease rapid eye movement (REM) sleep and slow-wave sleep. Whilst there are products such as Eight Sleep which can cool your mattress these systems can cost more than $3,000. Instead I invested in cooling weighted blankets that are designed to prevent overheating, making them suitable for year-round use. This came in less than $200, and improved my sleep dramatically.

4. Use Separate Blankets for You and Your Partner: the last game changer was having separate blankets for each of us. Sharing a blanket can lead to disturbances from movements and differing temperature preferences. Opting for individual blankets ensures personalised comfort, leading to uninterrupted sleep. This practice, known as the "German Dopplbet method", has been associated with improved sleep quality and relationship satisfaction and costs $0 (unless you don't have a spare blanket).

By implementing these cost-effective strategies, you can enhance your sleep quality, positively influence your hormonal balance, and reduce the number of arguments you have (maybe) without straining your budget.

With imperfection.

Nick